Are 2 eggs enough protein for breakfast?

Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.

getcracking.ca - Does Your Breakfast Have Enough Protein? | Get Cracking

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By Shannon Crocker, MSc, RD, www.shannoncrocker.ca

How can you get long-lasting energy in the morning? Eat eggs for breakfast! One of my favourite breakfasts is rustic whole grain toast topped with arugula, avocado and poached eggs. Not only is it super tasty, but it also gives my body what it needs in the morning – protein! Eggs are packed with protein for hunger-curbing satisfaction, so you can stay energized and skip the mid-morning munchies. In fact, several studies have found that a protein-rich, egg-based breakfast can provide longer-lasting energy and better curb your appetite than a carbohydrate-heavy breakfast (such as a bagel). Eating a protein-rich breakfast, such as one with eggs, can also help you build healthy, strong muscles.

How much protein should you have at breakfast?

Aim for about 20 to 30 grams of protein at breakfast (and about the same at lunch and dinner). Researchers have found that we need that much protein at breakfast to get the muscle-boosting benefits.

So how do you get that much protein?

Start with two eggs! Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites. However you love your eggs—scrambled, fried, hard-cooked, microwaved or poached—eating two at breakfast gets you halfway to your protein goals. Here are two easy ways to enjoy two eggs and get enough protein* at breakfast: Ricotta Toast: Two eggs (12 grams of protein) and fresh tomato slices (1 gram protein) on top of one slice of whole grain, whole wheat toast (4 grams of protein) spread with ¼ cup (60 mL) of creamy ricotta cheese (8 grams of protein) = 25 grams of protein Muffin Tin Frittatas: Two veggie-filled muffin tin frittatas (12 grams of protein) with a side of ½ cup (125 mL) plain Greek yogurt (12 grams of protein) topped with ½ cup (125 mL) of raspberries (1 gram of protein) = 25 grams of protein Tasty Tip: Make a batch of super-tasty, protein-packed Blueberry Fold-over Pancakes on the weekend and refrigerate. On busy weekday mornings, put two in the toaster for a satisfying breakfast. Top with fresh blueberries and enjoy with a small latte or glass of milk. Total protein: about 20 grams.

*Protein amounts from the Canadian Nutrient File, 2015.

Fallaize, R.; Wilson, L.; et al. Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal. Eur J. Nutr 52(4):1353–9, 2013. Ratliff, J.; Leite, J.O.; et al. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutr Res 30(2):96–103, 2010. Symons, T.B.; Sheffield-Moore, M.; et al. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. J Am Diet Assoc 109(9):1582–6, 2009. Leidy, H.J.; Bossingham, M.J.; et al. Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. Br J Nutr 101(6):798–203, 2009.

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Can too much fiber mess up your stomach?

If you increase your fiber consumption too quickly, it can upset your stomach or make constipation worse.

healthyeating.sfgate.com - Can Too Much Fiber Upset Your Stomach? - Healthy Eating | SF Gate

Taking fiber supplements to cure constipation can backfire. People often don't consume the recommended amount of fiber in their diet, which can increase the risk for constipation because fiber bulks up your stool and ensures that it moves quickly through your digestive system. If you increase your fiber consumption too quickly, it can upset your stomach or make constipation worse.

Recommended Intake

Women should consume at least 21 to 25 grams of fiber per day, and men should consume at least 30 to 38 grams. Eat a variety of fiber-containing foods to ensure that you consume a mix of soluble and insoluble fiber. Oats and fruits provide soluble fiber, whole grains provide insoluble fiber and beans and vegetables provide both types.

Digestive Process

Soluble fiber absorbs water and swells, trapping certain types of fats and sugars and slowing their digestion, which is how fiber lowers cholesterol levels and blood sugar levels. Because this type of fiber absorbs water, it can also cause constipation if you don't drink enough water. Insoluble fiber increases the bulk of your stool, which causes your bowels to contract and causes a laxative effect. Your body can't digest fiber, but bacteria in your colon can digest some of the fiber you consume through fermentation.

Potential Side Effects

Suddenly increasing your fiber consumption can overwhelm the bacteria in your digestive tract. This can lead to abdominal cramps, bloating, gas and diarrhea until the bacteria adjust to your higher intake of fiber. Fiber supplements may interfere with certain medications, so avoid these unless your doctor prescribes them for you.

Limiting Side Effects

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