Protein-Rich Breakfast Boosts Satiety and Concentration

“Breakfast is the most important meal of the day.” This is a well-worn platitude that has never had much basis in scientific evidence.

But a new Danish study has explored how different types of breakfast affect satiety and concentration and it has added new fuel to the old cliché.

The study followed 30 obese women aged 18 to 30 for three days, during which the women consumed a protein-rich breakfast, a carbohydrate-rich breakfast or no breakfast at all. The women’s sense of satiety, hormone levels and energy intake were measured at lunchtime. Their total daily energy intake was measured as well.

The participants also had to complete a cognitive concentration test during the study.

“We found that a protein-rich breakfast with skyr (a sour-milk product) and oats increased satiety and concentration in the participants, but it did not reduce the overall energy intake compared to skipping breakfast or eating a carbohydrate-rich breakfast,” says Mette Hansen, associate professor and PhD at the Department of Public Health, and one of the authors of the study.

Previous studies have shown that people who eat breakfast have a lower BMI than people who do not eat breakfast, and protein-rich foods have generally been shown to have an increased satiety effect compared to carbohydrate-rich and high-fat foods with the same calorie content.

The idea was therefore to test whether a protein-rich breakfast could be a good strategy to achieve greater satiety during the day and thus reducing daily calorie intake.

However, the solution is not that simple, says Mette Hansen:

“The results confirm that protein-rich meals increase a sense of satiety, which is positive with regard to preventing weight gain. However, the results also suggest that for this nutritional strategy to be effective, it’s not enough to just eat a protein-rich breakfast.”

The potential of replacing a carbohydrate-rich diet with a protein-rich diet can clearly be seen in the satiating effects measured in the study.

Several of the subjects had difficulty consuming the entire protein-rich breakfast consisting of skyr and oats.

“It’s intriguing that there can be such a big difference in the satiety effect of two different meals with the same calorie content. Had the women in the project been allowed to choose the size of the meal themselves, it’s likely that they’d have consumed more food and thereby more calories on the day

they were served bread and jam then on the day they were given skyr and oats,” explains Mette Hansen.

Sources:

L.B. Dalgaard, D.Z. Kruse, K. Norup, B.V. Andersen, M. Hansen. A dairy-based protein-rich breakfast enhances satiety and cognitive concentration before lunch in young females with overweight to obesity: A randomized controlled cross-over study. Journal of Dairy Science, 2023; DOI: 10.3168/jds.2023-24152

Materials provided by Aarhus University. Original written by Jakob Binderup Christensen. Note: Content may be edited for style and length.

Aarhus University. “Protein-rich breakfast boosts satiety and concentration.” ScienceDaily. ScienceDaily, 15 February 2024. <www.sciencedaily.com/releases/2024/02/240215113604.htm>.

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