Building a Breakfast For Satiety

We have all heard the term “Breakfast is the most important meal of the day”, but how we compose our breakfast is equally important in setting us up for a well fuelled day..

Today I want to talk about two dietary components which I believe to contribute to a satiating breakfast, Protein and Fibre.

Protein:

Proteins are made up of amnio acids which are the building blocks of protein. All protein that we digest is then broken down into amino acids which our body then uses to build all the different proteins it needs to help the body function.

Studies have shown protein to take longer to digest than other food groups as well as promoting an increase in the thermic effect of food (TEF), this is how much energy it takes for your body to digest food (Neumann et al., 2016). Leidy and Racki found that breakfasts rich in dietary protein lead to a reduction of energy intake in following meals and increased satiety. (Leidy and Racki, 2010). This has also been found in various other studies (Martens et al., 2015).

A study done in 2012 by the European Journal Of Nutrition found that there was an increased level of satiety (fullness) and a decreased desire to eat after a breakfast consisting of eggs on toast, compared to two other breakfasts; cereal with milk and toast, and a croissant with orange juice.

The results highlight that the importance of WHAT we eat for breakfast can set us up for the day ahead. Participants who consumed the egg on toast breakfast also demonstrated a significantly lower intake of energy at lunchtime (around 200 calories less) and dinner (up to 300 calories less), compared to the other two groups (Fallaize et al., 2013).

In 2009 a study also found that within 22 men ages 20-70 years old, when consuming an egg based breakfast, fewer calories were consumed in the following meal compared to a breakfast consisting of a bagel. Subjects were hungrier 3 hours after the bagel compared to the egg, with higher ghrelin (our hunger hormone) levels. These findings also demonstrate that a protein rich breakfast may result in higher satiety levels and less caloric intake following the meal (Ratliff et al., 2009). Another 2018 study found that a high protein breakfast of (75%) resulted in less hunger and a lower caloric intake at lunchtime compared with the high carbohydrate breakfast (90%). Steadier blood glucose levels were also associated with higher protein.

Fibre:

Fibre is a type of carbohydrate which can be found in plant foods. What is funny about fibre is humans lack the enzymes to break it down in the body but it actually has a number of benefits. There are two types of fibre; insoluble and soluble.

Soluble Fibre:

This type of fibre creates a gel that may improve digestion in various ways such as reducing blood cholesterol and sugar. It can also help the body improve blood glucose control and reduce the risk of developing diabetes. Soluble fibre rich foods such as chia, oatmeal and apples can all help us feel full in the process of delaying our stomach emptying time - this can help lower blood sugar levels prior to a meal (Anderson et al., 2009).

Insoluble Fibre:

This type of fibre can help with digestion by adding water to our stool and making it easier to pass. This helps to create regularity and gut health. Another benefit is that it can support insulin sensitivity and also reduce diabetes risks. Examples of insoluble fibre include leafy greens, bran, as well as and seeds (Anderson et al., 2009).

Overall we are recommended to be getting about 30g a day or soluble and insoluble.

Fibre is thought to benefit satiety because of properties such as adding bulk and producing fullness. Factors that impact satiation include things such as gastric distention, and the time it takes to chew a food. The bulking as well as textural properties within fibre can be added within meals to increase satiety levels. By adding bulk to our diets we are also reducing energy density. It has been highlighted that diets that are lower in fat and energy are under-satiating. By adding fibre to a meal based on a caloric deficit we can increase fullness (Slavin and Green, 2007). A 2006 study found that a high protein and fibre bar reduced the energy intake at a buffet lunch meal compared to a high fat, high sugar snack bar (Williams et al., 2006).

In addition to this, a study looked at 22 healthy subjects and compared the satiety levels between eating wholegrain rye porridge (higher in fibre) and wholegrain pasta compared to refined wheat bread and wheat pasta. The results showed the wholegrain rye porridge to have a significant effect on satiety within participants with a lowered desire to eat up to 8 hours after consumption in comparison with the wheat bread (Isaksson et al., 2008).

A balanced breakfast may help weight management

The macronutrient composition of breakfast may also play a role in how well diet induced weight loss is maintained. For example a study done in 2012 looked at 193 obese men and women and found that between two groups involving either a high protein and carbohydrate breakfast or a low carbohydrate breakfast, the high protein and carbohydrate breakfast group was able to additionally lose further weight at weeks 16-32. On the other hand, the low carbohydrate breakfast group had regained some weight. Satiety levels were significantly improved with hunger levels reducing in the high protein and carbohydrate breakfast group. (Jakubowicz et al., 2012). This suggests that the composition of how we choose to structure our breakfast when undergoing a weight-loss strategy may impact our lasting results.

Overall breakfast should be balanced with all of our major food groups; protein, fat and carbohydrates. But emphasising fibre and protein can help to aid with satiation and fullness.

Referances:

Fallaize, R. et al. (2013) ‘Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal’, European journal of nutrition, 52(4), pp. 1353–9. Available at: https://doi.org/10.1007/s00394-012-0444-z.

‌Isaksson, H., Sundberg, B., Åman, P., Fredriksson, H. and Olsson, J. (2008). Whole grain rye porridge breakfast improves satiety compared to refined wheat bread breakfast. Food & Nutrition Research, 52(1), p.1809. doi:https://doi.org/10.3402/fnr/v52i0.1809.

Ratliff, J.C., Leite, J.O., DeOgburn, R., Puglisi, M.J., Ata, S. and Fernandez, M.L. (2009). Macronutrient composition of breakfast influences plasma glucose, satiety hormones and caloric intake in the next 24 h in adult men. The FASEB Journal, 23(S1). doi:https://doi.org/10.1096/fasebj.23.1_supplement.541.1.

Jakubowicz, D., Froy, O., Wainstein, J. and Boaz, M. (2012). Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults. Steroids, [online] 77(4), pp.323–331. doi:https://doi.org/10.1016/j.steroids.2011.12.006.

M Foss, E. (2018). Macronutrient Composition of Breakfast Influences Hunger and Energy Intake - ProQuest. [online] www.proquest.com. Available at: https://www.proquest.com/openview/11133f25edd778bb17cb53356f1a2fc4/1?pq-origsite=gscholar&cbl=18750 [Accessed 28 Jun. 2023].

Neumann, B., Dunn, A., Johnson, D., Adams, J. and Baum, J. (2016). Breakfast Macronutrient Composition Influences Thermic Effect of Feeding and Fat Oxidation in Young Women Who Habitually Skip Breakfast. Nutrients, 8(8), p.490. doi:https://doi.org/10.3390/nu8080490.

Leidy, H.J. and Racki, E.M. (2010). The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in ‘breakfast-skipping’ adolescents. International Journal of Obesity, [online] 34(7), pp.1125–1133. doi:https://doi.org/10.1038/ijo.2010.3.

Martens, E.A., Gonnissen, H.K., Gatta-Cherifi, B., Janssens, P.L. and Westerterp-Plantenga, M.S. (2015). Maintenance of energy expenditure on high-protein vs. high-carbohydrate diets at a constant body weight may prevent a positive energy balance. Clinical Nutrition, 34(5), pp.968–975. doi:https://doi.org/10.1016/j.clnu.2014.10.007.

Slavin, J. and Green, H. (2007). Dietary fibre and satiety. Nutrition Bulletin, [online] 32(s1), pp.32–42. doi:https://doi.org/10.1111/j.1467-3010.2007.00603.x.

Williams, G., Noakes, M., Keogh, J., Foster, P. and Clifton, P. (2006). High protein high fibre snack bars reduce food intake and improve short term glucose and insulin profiles compared with high fat snack bars. Asia Pacific Journal of Clinical Nutrition, [online] 15(4), pp.443–450. Available at: https://pubmed.ncbi.nlm.nih.gov/17077058/.

Anderson, J.W., Baird, P., Davis Jr, R.H., Ferreri, S., Knudtson, M., Koraym, A., Waters, V. and Williams, C.L. (2009). Health benefits of dietary fiber. Nutrition Reviews, [online] 67(4), pp.188–205. doi:https://doi.org/10.1111/j.1753-4887.2009.00189.x.