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For what seems to be the longest time ever, people have been trying to decide whether eggs or oatmeal is the best breakfast option for them. From the variety of healthy breakfast options, it seems that it is always these two that stick up. Luckily for us, researchers from all around the world have conducted study after study in hopes of one day revealing the true breakfast winner between the good old eggs and oats.
Luckily for you, that is exactly what brought us here in the first place. Today we thought about exploring the science between the many health benefits that eggs and oats bring into our diet and lives, and perhaps even finding an answer as to which is the best breakfast food of the two!
For the longest time now, doctors have warned us against the importance of starting each day by eating a healthy breakfast. It is no secret that many of us often skip breakfast because of the insufficient amount of time that we have in the morning, or at least we think that we have, not really being aware of the multiple beneficial effects that breakfast has on our health.
Some people tend to skip breakfast as a method to lose weight faster. They would surely be surprised that their weight loss journey would be much more effective if only they would take the time in the morning to get some food in their bodies. Eating breakfast helps satisfy your hunger, thus reducing the number of calories that you are about to intake throughout the day (1).
But weight loss is not the only beneficial effect of eating breakfast. By eating breakfast every day, you will be able to maintain a healthy body weight in the future, in addition to being able to prevent diabetes type 2 more efficiently. This is especially important for those of you who might be living with the common risk factors for diabetes type 2.
And if you take the time to include some healthy carbs in your delicious breakfast, you will act to improve your memory and support healthy brain functioning. In fact, a study published in 2017 has confirmed that eating a healthy breakfast effectively supports short-term cognitive function, as compared to eating a nutrient-inadequate or no breakfast whatsoever (2).
So now that we have convinced you to make the decision to get up a bit earlier every morning and get to prepare yourself a healthy breakfast, we come to discuss the never-ending battle between the two most popular breakfast options – oats and eggs. Which one is better at delivering all of the previously mentioned health benefits and more?
Let’s start with the good old oats, shall we? As you probably know, Oats are a whole-grain food, commonly eaten as a healthy breakfast option, which they are. They are usually cooked using water or milk, and you can get quite creative when it comes to adding additional ingredients to ensure a healthy yet highly delicious breakfast. But you can also use oats to prepare healthy versions of muffins, cookies, and granola bars, among other delicious cooking options.
We cannot exaggerate the fact of how incredibly nutritious oats really are. Let’s dive into the nutritional value of the good old oats.
Remember that half a cup of oats, which is what you usually need for a healthy breakfast in the morning, is packed with 8 grams of fiber. Oats will be able to satisfy your hunger while also influencing the number of calories that you are about to intake with the following snacks and meals of the day.
So to sum it up – Oats will satisfy your hunger, reducing the number of calories throughout the day, supporting a healthy gut, reducing any present inflammation, and on top of that, keeping yours away from diabetes type 2, among other beneficial effects. So can eggs beat oats? Can they cause even more beneficial effects and bring additional nutrients to your breakfast game? Let’s see!
And now, for all of you egg lovers out there, let’s share some of the most important health benefits of eating eggs in the morning.
Now that we have all the main benefits of eating eggs and oats as your breakfast option for the morning let's get into discussing which one of the two is better. This is a topic that different people have different opinions on. Those who are in love with oats will tell you that oats are the best, and the same goes for those who cannot imagine preparing anything else but eggs in the morning. But what does science tell us? Which one of the two is simply better?
It is all about what effect are you looking to achieve with your breakfast. If it is long-lasting energy, then you might be interested in eating some oats to which you will add some seasonal fruits. If you are looking for a way to boost your metabolism in the morning, then you might want to try eating eggs instead.
A 2017 study looked into the ability of both eggs and oatmeal to lower the appetite by lowering the ghrelin levels throughout the day. Researchers have discovered that eating eggs has positive effects on lowering the ghrelin levels in the body, thus lowering the appetite and hunger. The study concluded that eating two eggs in the morning has better satiety as compared to eating oatmeal, while it has no adverse effect on the biomarkers that have been associated with the risk of CVD (15).
So what we can conclude from the previously mentioned study is that eggs are better at satisfying your hunger. If you are expecting to have a late lunch, then we highly recommend relying on eggs in the morning to make sure that you will not be starving yourself while waiting for lunch to come.
Eggs are also a great breakfast option that you can use if you want to boost your antioxidant levels, specifically those of the two antioxidants that we mentioned earlier – choline and zeaxanthin. A study published in the Journal of the American College of Nutrition has revealed that consuming two eggs for four weeks has done a better job of boosting the levels of these two antioxidants as compared to eating the heart-friendly oatmeal (16).
But you know what? You do not have to pick and choose one when you can simply have both of them as your breakfast option. If you can efficiently control your portion size, then you are free to include both eggs and oatmeal in your breakfast without having to give up on one of them. By including both eggs and oatmeal, you will be able to provide the needed protein from your eggs, while providing the carbs that eggs lack, and instead are included in your oatmeal.
For the best weight loss results, we would recommend pairing egg whites with some overnight oats to which you will add some of your favorite seasonal fruits such as berries, banana, apple, etc. and maybe a teaspoon of peanut butter or almond butter for extra taste.
After exploring numerous studies, we wish we only had one answer for you. Instead, we have many. It turns out that it depends on what you are really looking to gain from your favorite breakfast food. Is it extra energy or high protein intake? Is it a way to boost your antioxidant levels in the body or a way to introduce some healthy fiber instead? Or perhaps you can think about pairing the two and getting the best of both foods?