Consuming protein in the morning not only helps us feel full, but also helps us be more focused throughout the day.
- A protein-rich breakfast of skyr and oats increases the feeling of fullness in the hours following the meal.
- Levels of gut hormones regulating appetite and total daily energy intake were not reduced.
- Pre-lunch concentration-related performance was improved after consuming a high-protein, low-carb breakfast.
In a recent study, researchers from Aarhus University (Denmark) explored how different types of breakfast affect satiety and concentration. To do this, they followed 30 obese women aged 18 to 30 for three days. Participants ate a protein-rich breakfast, a carbohydrate-rich meal, or no meal. The volunteers’ feeling of satiety and energy intake were measured at lunchtime. In addition, blood samples were obtained at multiple time points at intervals of 10 to 60 minutes between breakfast and lunch to detect the appetite-regulating gut hormones insulin and glucose. Finally, the concentration was tested 150 minutes after breakfast.
A breakfast of skyr and oats boosts satiety and concentration
The results, published in the journal Journal of Dairy Sciencerevealed that a high-protein breakfast with skyr (an Icelandic dairy specialty) and oats increased feelings of fullness, which is positive for preventing weight gain. “The appetite-regulating gut hormones cholecystokinin, glucagon-like peptide-1, and ghrelin in the hours following breakfast and total daily energy intake did not differ significantly among the three breakfasts. lunches”, added the scientists. However, the concentration test score was three times higher after eating a protein-rich meal.
Participants had difficulty eating the entire protein-rich breakfast
According to the team, several participants had difficulty consuming the entire protein-rich breakfast. “It is surprising that there could be such a big difference in the satiety effect of two different meals with the same caloric content. If women had been able to choose the size of their meal themselves, they would probably have consumed more of food and therefore more calories the day they were served bread and jam than the day they were served skyr and oats”explained Mette Hansen, co-author of the work, in a statement.
Although the study provided important information, it has limitations because only overweight young women were followed. Furthermore, it also relies on relatively short-term observations, leaving open the question of how long-term dietary changes can affect health and weight. According to the authors, more research is needed to understand how different types of foods affect health over time.
