[podcast flashvars=”titles: ‘The Incredible Edible Egg (Ep. 26)'”]http://www.thelivinlowcarbshow.com/shownotes/wp-content/uploads/llvlcep26.mp3[/podcast]
What’s hard on the outside, soft and tasty on the inside and can be prepared dozens if not hundreds of different ways? Some call it the “fruit of the hen”, but it is known most commonly as the incredible, edible egg!
In Episode 26, Jimmy continues his Fact-Filled February with a discussion of the latest research on satiety (fullness) and eggs. Guess what? Eggs are not only a great source of both protein and lipids, but a fantastic way to keep your hunger in check all day long!
Of course, low-carbers already knew this, but we’re getting everyone else up to speed now.
LINKS MENTIONED IN EPISODE 26
– Dr. Nikhil Dhurandhar’s study published in the Journal of the American College of Nutrition
– Illustrated Directions For Cooking Eggs In The Microwave
Did you miss some crucial detail of what Jimmy said? That’s OK… it happens to the best of us! Click through below for a full transcript!
TRANSCRIPT of Episode 26
Hey there and welcome to Episode 26 of “The Livin’ La Vida Low-Carb Show with Jimmy Moore.” You know, I got to thinking the other day that I have never told people in the 25 previous podcasts that I have done here that I am your host Jimmy Moore. I suppose I just assumed people would figure it out for themselves that this guy behind the microphone is indeed that Jimmy Moore character who lost all that weight on a low-carb diet. Yep, that’s me and I’m so thrilled and honored to have you here each and every week as we get into the nitty gritty of what low-carb living is all about.
All this month, I’ve been focusing on the breadth of science that has come out in favor of livin’ la vida low-carb during my “Fact-Filled February” series. Building on the theme I presented in Episode 25 regarding protein and weight loss, I have an incredible study to present to you today about egg consumption and how it impacts the number of calories you consume. All of this information is old hat for those of us who have made this way of eating our permanent lifestyle change, but it’s nice to have science finally starting to back us up on it.
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 considering a low-carb lifestyle for losing weight and getting healthy, 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.
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 an identical number of calories). In other words, he wanted to know the Satiety Index that each of these meals provided.
Using 30 non-diabetic adult women in the study whose BMI classified them as either overweight or obese and testing them twice over a two-week period, Dr. Dhurandhar was a bit sneaky in the way he conducted his study. You see, 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 much 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 an average of 568 calories for lunch compared to a 732-calorie lunch for the bagel eaters. Overall for the entire rest of the day’s energy consumption during the test, the women who consumed eggs for breakfast had taken in 1,761 calories that day while the women who consumed bagels for breakfast had eaten 2,035 calories–274 MORE calories than their egg-eating counterparts.
“[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.” He went on to conclude that “eggs have a 50% greater satiety index than breakfast cereal or bread.” Talk about some eggstra good news for people who are eggstra careful about their carb intake!
This study was published in the Journal of the American College of Nutrition.
WOW! Talk about your compelling reasons for eating a high-protein egg breakfast (although I’d skip the toast and jelly)! This study even impressed the Nutrition Officer with the Canadian Egg Marketing Agency named Kim Kesseler, who also happens to be a registered dietitian.
Here’s what she said: “It only takes a couple of minutes to cook eggs in the microwave–making them a great weekday breakfast for people who don’t have a lot of time to spare in the morning.”
Kesseler has hit on something here that is actually one of my favorite low-carb breakfasts to make. I’ve been cooking my eggs in the microwave for well over a year now and it’s a quick and easy way to cook them. I usually scramble about four eggs in a medium-sized bowl, cook them for two minutes on high, stir them, cook them another minute on high, stir them again, put my favorite cheese on top, cook them for 30 more seconds and voila–they’re hot and ready to eat. What a YUMMY low-carb breakfast with just a dash of pepper for taste! I’ll provide a link to a blog post I wrote demonstrating step-by-step instructions on how to cook your eggs in the microwave with pictures of every step in the show notes section at TheLivinLowCarbShow.com.
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 (you can buy 5 dozen eggs for a little more than three bucks) and oh so delicious.
I like eggs not just because they are inexpensive, but also because they are healthy. People always ask me how I can afford to be on the low-carb lifestyle and want to know a cheaper way to do it. I ALWAYS recommend eggs to them because you can’t go wrong with them. In fact, if money gets tight (as it is sometimes prone to do in life), then don’t feel bad about eating a whole lotta eggs for a while. There’s nothing shameful in doing so and you’ll keep your weight in check by sticking with your low-carb plan.
If you feel stuck in a rut with your weight loss, why don’t you try adding more eggs to your diet? I ate my fair share of hard-boiled eggs while I was losing weight and I’m so glad I did. Whether you scramble, boil, fry, or poach them, eggs really are the PERFECT low-carb food! The researchers concluded: “Eggs are an integral and established part of breakfast in numerous cultures and the satiating effect of eggs may be useful in reducing energy intake thereby promoting weight management.”
They are now studying the long-term effects of egg consumption on weight loss specifically. I’m really gonna go out on a limb and make a prediction here–EGGS WILL BE FOUND TO HELP YOU LOSE WEIGHT! How’s that for a bold claim?! We shall see, won’t we?
I had noticed that I wasn’t having to eat my mid-morning snack as often after having eggs for breakfast in the past year. Now, thanks to Dr. Dhurandhar, I know why. 🙂
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 once and for all. 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. Researchers like Dr. Dhurandhar need to never give up on uncovering more research for the sake of the other Jimmy Moores out there who need to know the truth about how to best control their weight. It very well could save the lives of millions who have lost all hope that their weight and health will ever improve. Take it from this former fat boy–it IS possible and you CAN overcome! Stay strong, commit yourself to the low-carb lifestyle 100 percent, and then never look back again! That’s a guaranteed recipe for success!
That’s it for Episode 26 of “The Livin’ La Vida Low-Carb Show with Jimmy Moore.” THANKS for making this podcast one of the top Health shows on the Internet today. Your continued presence here week after week motivates me to keep doing what I’m doing no matter what. We have the truth on our side and I fully intend to keep sharing it until everyone agrees with me that low-carb isn’t just some passing “fad”–it’s a lifestyle change that really works. That’s a fact you can know in your heart of hearts is the absolute truth no matter what. So, until next time, keep on livin’ la vida low-carb!