Whether you like them scrambled, poached, fried, or boiled, a breakfast of eggs with a couple slices of bacon (or a link of sausage, or even vegetarian breakfast meat) are going to supply you with more protein than the average bowl of cereal.
Weight loss was similar in the egg group and cereal group, with no statistically significant differences between groups. There were no between-group differences in glucose, LDL cholesterol, total cholesterol, or vitamin D levels.
So why were eggs better than cereal at weight maintenance or weight loss? The answer is simply, the sugar. Most of the so-called "healthy cereals" still contained upwards of 25 grams of sugar (13 grams in the cereal and another 13 grams in the milk).
Each food is then given a score between 0 and 100, with 100 being the healthiest. And while eggs only got a scoring of 61, cheerios came out near the top, with a score of 95. So, should we be swapping our eggs for our favourite 90s breakfast cereal? 'Cereals aren't inherently bad.
Nearly all cereal has fiber, but not all types are high in protein. Most traditional breakfast cereals have anywhere from 2 to 7 grams of protein per serving.
Power* your body! Packed with plant protein to power you through your morning, this high protein breakfast has 50% more protein than your average plain ready-to-eat cereal. That's a whopping 19g of protein per 100g!
A moderate number of one to two eggs per person is a good guideline. Customizing your breakfast with vegetables or lean proteins like turkey bacon can help boost the nutrient content of your meal. Eating eggs for breakfast can provide essential nutrients and help to keep you full and energized throughout the day.
A Nutritionally Balanced Pair
Eggs and toast – they're a match made in food heaven, and compliment each other well nutritionally. Eggs provide a source of protein and fat, while toast is a source of complex carbohydrates.
Is it OK to eat eggs every day? Because of their numerous benefits, it's OK to eat one whole egg, including the egg yolk, every day if you don't have cardiovascular disease and you do have a healthy level of blood cholesterol. Or you can mix two egg whites with every egg yolk to give yourself more protein.
Eggs are also a great source of vitamins A, D and B12, as well as choline, a nutrient essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner.
Porridge also has the advantage of containing soluble fibre, which supports good gut and heart health. Now, if we compare this to two slices of wholegrain toast, we're also looking at around 30g of carbohydrates. This is elevated if you choose a bagel, which provides around 50g.
In and of themselves, scrambled eggs are a healthy dish. Eggs are high in protein as well as B vitamins and vitamin D; eggs also contain heart-healthy unsaturated fats. However, when butter, cream, cream cheese, or shredded cheese are added, the calories, cholesterol, and fat content increase.
“Eating two eggs each morning only offers you around 12 grams of protein,” says Horton. “To meet that 30-gram threshold, you'll need to step up the egg intake or layer in other protein sources.”
There's no best time to eat eggs. Some people prefer to eat eggs for breakfast because they are a good source of protein and can help to regulate blood sugar levels. Others prefer to eat them later in the day or as part of a post-workout meal because they are a good source of protein and can help to boost metabolism.
Weetabix is fortified with certain vitamins and minerals and if eaten to excess, then you could be taking in too much of these nutrients. We would recommend that an adult eats no more than four (4) Weetabix biscuits per day.
Porridge is our top choice for a heart healthy breakfast – when it is made with low-fat milk or water and unsweetened. All porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet.
Add some yoghurt
Adding ½ a cup of Greek yoghurt to your cereal not only makes it a whole lot more delicious, but it also add up to an additional 8-9g of protein.