When it comes to weight loss, it isn't enough that you don't skip breakfast. What you eat matters too, and a new Israel study suggests whey protein is a great choice.
An old saying goes: eat like a king in the morning, a prince at lunch, and a pauper in the evening. By eating breakfast that's loaded with calories, a person acquires enough energy to sustain until the next meal and may less likely grab snacks in between or binge on lunch.
However, while many still advocate complex carbohydrates as the perfect breakfast partner, more are suggesting protein as it generally provides the feeling of fullness or satiety for a longer time and reduces the possibility of glucose spikes, which can be harmful for people with diabetes.
But what type of protein should you eat? Researchers from Tel Aviv University recommend whey protein. "Whey protein powder, which is a byproduct of milk during cheese production, induced greater satiety and reduction of glucose spikes after meals compared to other protein sources, such as eggs, soy or tuna," said Dr. Daniela Jakubowicz, the study's lead author.
For the research, the team worked with 48 older overweight or obese type 2 diabetes patients. They were divided into three groups who ate different types of breakfast consistently, combined with small dinner and medium lunch, for almost two years.
One group consumed breakfast with a bigger amount of whey protein including shakes while another ate other types of high-protein sources like eggs and tuna. The rest had breakfasts of carbs with a small amount of whey protein.
Although all three groups experienced weight loss after about three months on their specific diet, the whey protein group lost the most at 16.7 pounds followed by those who ate other types of protein at 13.4 pounds. The carbohydrates group lost an average of less than 7 pounds.
"The whey protein diet [also] significantly suppresses the hunger hormone 'ghrelin,'" Jakubowicz added, and it's a lot easier to prepare compared to other protein sources.
The study also shows that a diet of protein, including whey, may help regulate type 2 diabetes, a metabolic condition characterized by high levels of blood sugar due to abnormal production of the hormone insulin, by keeping the glycated hemoglobin (HbA1C) low.
However, while whey protein sounds like a smart choice for breakfast, the researchers remind everyone that it's not a substitute for a full breakfast. Rather, it must be combined with other types of breakfast food.
The researchers, who presented these results in the 2016 meeting of Endocrine Society in Boston, Massachusetts, hope for a more in-depth study especially on whether or not the same results can be achieved among young overweight or obese patients.
Photo: Sean MacEntee | Flickr
