April 29, 2014 by MARTINO CANDIOSO
Eating breakfast is a valuable strategy to control appetite and regulate food intake. Your choice of foods can either increase or decrease your appetite throughout the day. Researchers have found that when women consume high-protein breakfasts, they maintain better glucose and insulin control than they did with lower-protein or no-protein meals.
Compared to breakfast skipping, a protein breakfast leads to increased fullness and reductions in hunger throughout morning. fMRI results have shown that brain activation in regions controlling food motivation and reward was reduced prior to lunch time when breakfast was consumed in the morning. Additionally, the higher protein breakfast led to even greater changes in appetite, satiety and reward-driven eating behavior compared to the normal protein breakfast.
In healthy individuals, the amount of glucose, or sugar, in the blood increases after eating. When glucose increases, levels of insulin increase to carry the glucose to the rest of the body. Previous research has shown that extreme increases in glucose and insulin in the blood can lead to poor glucose control and increase an individual’s risk of developing diabetes over time. The University of Missouri research has found that when women consumed high-protein breakfasts, they maintained better glucose and insulin control than they did with lower-protein or no-protein meals.
Breakfast skipping has been strongly associated with unhealthy snacking, overeating (especially at night), weight gain and obesity. Approximately 60 percent of adolescents skip breakfast on a daily basis.
Health experts at the University of Ulster said memory and attention tests found boys did better when they were a little hungry while girls were best after a satisfying morning meal.
“For women, eating more protein in the morning can beneficially affect their glucose and insulin levels,” said Heather Leidy, an assistant professor of nutrition and exercise physiology. “If you eat healthy now and consume foods that help you control your glucose levels, you may be protecting yourself from developing diabetes in the future.”
Consuming 30 grams of protein at breakfast can increases the rate of muscle protein synthesis by 50 percent in young and older adults.
Kevin Maki, of Biofortis Clinical Research, completed the study in collaboration with Leidy. They studied women aged 18-55 years old who consumed one of three different meals or only water on four consecutive days. The tested meals were less than 300 calories per serving and had similar fat and fiber contents. However, the meals varied in amount of protein: a pancake meal with three grams of protein; a sausage and egg breakfast skillet with 30 grams of protein; or a sausage and egg breakfast skillet with 39 grams protein. Researchers monitored the amount of glucose and insulin in the participants’ blood for four hours after they ate breakfast. The point was not to assess the health of the meals but rather the protein content.
Although levels of fats and sugars have been shown to influence the desire to eat, protein molecules regulate appetite.
“Both protein-rich breakfasts led to lower spikes in glucose and insulin after meals compared to the low-protein, high-carb breakfast,” Maki said. “Additionally, the higher-protein breakfast containing 39 grams of protein led to lower post-meal spikes compared to the high-protein breakfast with 30 grams of protein.”
These findings suggest that, for healthy women, the consumption of protein-rich breakfasts leads to better glucose control throughout the morning than the consumption of low-protein options, Leidy said.
“Since most American women consume only about 10-15 grams of protein during breakfast, the 30-39 grams might seem like a challenging dietary change,” Leidy said. “However, one potential strategy to assist with this change might include the incorporation of prepared convenience meals, such as those included in this study.”
“Incorporating a healthy breakfast containing protein-rich foods can be a simple strategy for people to stay satisfied longer, and therefore, be less prone to snacking,” Leidy said. “People reach for convenient snack foods to satisfy their hunger between meals, but these foods are almost always high in sugar and fat and add a substantial amount of calories to the diet. These findings suggest that a protein-rich breakfast might be an effective strategy to improve appetite control and prevent overeating in young people.”
Leidy said the study provides a good model to initially examine the effect of higher-protein breakfasts on glucose and insulin responses since only healthy, non-diabetic women with appropriate glucose control were included in the study. Based on the study’s findings, the researchers are hopeful that the consumption of protein-rich breakfasts also would benefit individuals with pre-diabetes, although future research is needed to confirm.
The research, “Acute Effects of Higher Protein, Sausage and Egg-based Convenience Breakfast Meals on Postprandial Glucose Homeostasis in Healthy, Premenopausal Women,” will be presented at the 2014 Experimental Biology meeting this week in San Diego, Calif.