Are eggs or oatmeal better for weight loss?

Eggs = Less Calories So, eggs have an advantage over oatmeal if you are planning to cut on your calorie intake and shed those extra kilos. Eggs have a nutrient called Choline that helps to reduce belly fat.

news18.com - What Should Dominate Your Breakfast Table - Eggs or Oatmeal? - News18

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Breakfast is often the time when we’re confused what to eat. A plain bread toast and butter or jam is a big no-no for the health conscious brigade. The diet conscious individuals are often stuck between the most populous choices – Eggs or Oatmeal for Breakfast. Let us help you solve this conflict:

Eggs = More Protein

According to a review in “American Journal of Clinical Nutrition”, protein rich diet boosts satiety more than carbs. Eggs are a rich source of protein and have minimal carbs. On the hand, oatmeal is a carb-rich food and does provide some protein to our body. According to USDA, a breakfast with 2 medium eggs will yield approximately 13g Protein and 1.1g Carbs whereas a bowl of oatmeal will give you 2.4 g Protein and 12g Carbs. So if Protein is your priority for breakfast then the clear choice is Eggs.

Eggs = Less Calories

According to a study in U.S., one packet of oatmeal contains 150 calories in contrast to one big egg that has about 72 calories. And since egg whites does not contain any dietary cholesterol there is no limitation on their intake per week. So, eggs have an advantage over oatmeal if you are planning to cut on your calorie intake and shed those extra kilos. Eggs have a nutrient called Choline that helps to reduce belly fat. Studies have shown that people who are overweight are usually deficient in choline, especially women.

Eggs = No Artificial Sugar

Eggs are liked in their neutral taste with added salt, pepper or other natural condiments. If you do not add sauces/ketchups then a breakfast with eggs is equal to no artificial sugar. However, on the other hand you should be aware about the added sugar content that a packet of regular oatmeal brings. Although, plain oatmeal contains very less amount of sugar, that is, less than 1 gm but flavored ones are high in sugar which can be even more than 14g. So, choosing a plain oatmeal pack over those sugary ones is a better choice but the fact that you’ll be preparing your oatmeal breakfast in either milk/water with added refined sugar brings you back to square one.

Healthy Breakfast = Eggs + Oats

Given all the above 3 points that make eggs a better choice if you have specific diet goals, however, we cannot neglect the fact that our body needs both protein and carbohydrates on a daily basis. A combination of eggs, specifically egg whites and oatmeal makes an awesome breakfast that will keep your energy level high throughout the day. Health experts recommend that a normal person needs atleast 130g of carbohydrates every day, especially high-fiber carbs like oatmeal. Oatmeal is also rich in vitamins, minerals and antioxidants. It is important to understand that eggs and oatmeal both provide essential yet different nutrients to our body which are necessary for a successful weight-loss plan and a healthy body. So, you don’t have to be in a dilemma every day. Add both to your breakfast menu and enjoy a good life with spurred energy levels.

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Is 10 eggs a week too much?

Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.

mayoclinichealthsystem.org - Is it healthy to eat eggs every day? - Mayo Clinic Health System

Eggs have been in the news a lot — again. It seems like every few years, questions arise about these meals in a shell. Are they good or bad for you? What about their protein and cholesterol?

Looking at the nutritional breakdown, one egg contains roughly 75 calories, 5 grams of fat, 6 grams of protein, 0 carbohydrates, 67 milligrams of potassium, 70 grams of sodium and 210 milligrams of cholesterol. Eggs are also a great source of vitamins A, D and B12, as well as choline, which is a nutrient that's essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner. Research shows that the cholesterol in eggs doesn't seem to negatively affect the human body compared to other sources of cholesterol. For example, eggs typically are eaten with other foods high in salt, saturated fat and cholesterol, such as bacon, cheese and butter. These foods are known to increase the risk of heart disease, and they should be eaten sparingly. Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.

Here's how eggs stack up nutritionally in dishes that feature eggs:

Calories Fat

(grams) Protein

(grams) Sodium

(milligrams) Cholesterol

(milligrams) 2 Scrambled Egg Whites 34 0 7 110 0 2 Fried Eggs 184 14 12 94 420 Denny's Western Omelette 700 46 38 2,180 760 McDonald's Big Breakfast 760 48 28 1,530 485 Eggs can be a good addition to a healthy, well-balanced diet. Just watch out for those high-calorie, high-fat extras like cheese, bacon and butter.

Anne Harguth is a dietitian in Waseca, Minnesota.

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