Friday, September 16, 2005

Eggstra, Eggstra: Low-Carb Food Fills You Up

The latest research on the health benefits associated with eating eggs shows they will help keep your hunger satisfied longer than any other food product consumed at breakfast. If you are on a low-carb lifestyle, then this is news worth waking up to.

The Rochester Center For Obesity Research located in Rochester Hills, MN is a not-for-profit research group created in October 1999 to conduct clinical research on the subject of obesity and to release their findings to the public with an unbiased point of view. The research team is led by Dr. Nikhil Dhurandhar who has committed his career to helping resolve the world's obesity epidemic.

In this story, Dr. Dhurandhar wanted to know whether a bagel with cream cheese and yogurt (containing 339 calories) would be as filling as two eggs, toast, and jelly (containing 340 calories). In other words, he wanted to know the Satiety Index that each of these meals provided.

Dr. Dhurandhar used 30 non-diabetic adult women in the study whose BMI classified them as either overweight or obese and tested them twice over a two-week period. The women had no idea what the real purpose of the research was and were simply told the scientists wanted to measure their blood pressure and cognizance levels after eating breakfast. Each of them kept a food journal of what they had for lunch and were frequently asked about how satisfied they were with their breakfast meal.

The results of the study found that the participants who ate the eggs were more satisfied and stayed satisfied a greater length of time than the ones who ate the bagel. Interestingly, this led the egg eaters to only eat a 568-calorie lunch compared to a 732-calorie lunch for the bagel eaters. Overall for the entire day of the test, the women who consumed eggs for breakfast had 1,761 calories that day while the women who consumed bagels for breakfast had 2,035 calories.

"[Eggs] induced greater satiety and reduced energy intake at lunch by 29 percent," Dr. Dhurandhar and his team of researchers revealed. "Till noon on the day after the egg breakfast, no compensatory increase in energy intake occurred, which remained lower by 431 (calories) during this time."

This quote from the researchers was extremely encouraging if you are someone who is livin' la vida low-carb:

"Eggs have a 50% greater satiety index than breakfast cereal or bread," the researchers added.

Since we recently learned from Dr. Susanna Holt, who created the Satiety Index, that a slice of bread has a satiety index of 100, then we can surmise that eggs have a satiety index of at least 150. Talk about some eggstra good news for people who are eggstra careful about their carb intake!

I personally have enjoyed eating a four-egg breakfast with melted cheese on top for breakfast for quite a while now. No, I don't have it every single day, but lately I have eaten it more than I used to. It's inexpensive (I bought 5 dozen eggs for a little more than $3) and delicious. I had noticed that I wasn't having to eat my mid-morning snack as often after having eggs for breakfast. Now thanks to Dr. Dhurandhar I know why. :-)

Contact Dr. Dhurandhar to praise him for his honest research. We need more people like him to look into obesity and help people come to a better understanding of how to bring their weight problem under control. When I weighed 410 pounds, I thought there was no way out. But 180 pounds later thanks to eating eggs and following the low-carb lifestyle, I simply know better. Tell Dr. Dhurandhar to never give up for the sake of the other Jimmy Moores out there who need to know the truth about how to best control their weight.

9-16-05 UPDATE: One of my regular readers sent me the following e-mail today regarding my choice of eggs:

Hey Jimmy,

Been reading your stuff for awhile, got a "low carb" Google Alert going.

Was a little dismayed to see you are eating the cheap eggs though. These may not be the best bet. Vegetarian fed, cage free, make a lot more sense, with a composition much closer to the way God/Mother Nature intended. For awhile I was eating Eggland's Best, but realized that their special feed to lower fat and cholesterol (why bother?) and add Omega 3's meant an unnatural diet was being fed to them. Although Omega 3's are of the utmost importance for good health, I'll stick to fish oil pills (and not junk like flaxseed which also contains Omega 6's which we get way too much of these days).

Man always wants to tinker with what we eat as if they are improving things ... they are not. Keep it natural, and avoid the man-made/altered crap. This includes the garbage seed oils that are foisted on us as "natural vegetable" oils (cotton seed and rape/Canola seed are vegetables?) ... they are not. They are dangerous unstable products made with chemical solvents that oxidize quickly, hence the need of all sorts of preservatives to keep them from getting rancid. Useless, dangerous, unnatural, and unnecessary.

I also avoid anything that cannot be eaten raw (not that I eat things raw). This eliminates things like wheat, soybeans, and grains. This is for Herbivores, not humans. It's interesting to note the grain they want us to eat more of is what is used to fatten cattle. Put cattle on a high fat diet and they will lose weight.

I also notice you mention fiber quite a bit. I found it to be not really necessary to the true Low Carber, the small salads I eat have more than enough.

Oh well, enough for now.

Lots of food for thought in those comments. I appreciate the feedback. My choice of egg brand has more to do with my financial means at this time than it does choosing the best kind of egg on the market. Sometimes you have to make that choice and live with it. As for your other advice, I think we all have our own opinions and philosophy about what constitutes good low-carb eating. That's the beauty of the low-carb lifestyle is that there are so many variations that can work for virtually anyone and everyone that tries it! THANKS again for the comments and for your readership to "Livin' La Vida Low-Carb."

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Blogger Jeff Hamlin said...

Omega-6 bad? I just perused an article that says they're essential to good health. Maybe I am missing something here.

9/16/2005 7:12 PM  
Blogger DietKing said...

Incredible how one has to pay a premium for better eggs, no?
I alternate myself--I buy one standard brand and one 'natural' or 'organic' brand at a time--Jimmy's right--for those of us eating eggs frequently it can get real expensive quickly.

9/17/2005 12:35 AM  
Blogger Heather said...

Hi Jimmy... haven't forgotten about you; just been busy with meetings and my son :) I will get to your email today... I'm behind a lot in the 'net world!

PS: I lost 7 lbs now, soon 2 weeks along into Atkins induction! And I feel fantastic!

Take care,

9/17/2005 2:58 AM  
Blogger Sra said...

You need very little Omega-6s in your diet. According to the latest research, the ratio of Omega-6 to Omega-3 should be 4 to 1, but most people's diets have a ratio as high as 10 or 30 to 1 (probably because lots of people now consume packaged foods with vegetable oils).

However, I still think that factory-farmed eggs (and most meats) are still a good, cheap source of nutrients, and better than no eggs at all in the diet.

1/07/2007 4:49 PM  

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