A breakfast containing egg protein is better than a breakfast of wheat protein in keeping hunger at bay, according to research at Pennington Biomedical Research Center.

In a study of 20 overweight people, half ate eggs for breakfast while the other half ate ready-to-eat cereal matched for energy density and macronutrient composition but with different protein quality. After a week of breakfast supervision, participants waited two weeks and then swapped diets. A structured buffet lunch was provided on days 1 and 7 of each test week in order to evaluate how hungry participants were following their respective breakfasts.  Researchers found that individuals given the egg breakfast felt fuller before lunch and their lunchtime food intake on days 1 and 7 was lower when compared to the cereal breakfast.

And there was other good news for the egg eaters: During the three-h0ur period after breakfast, they had lower concentrations of a hunger-stimulating hormone acylated ghrelin and increased amounts of an intestinal-secreted hormone that signals fullness. Eggs are also a naturally good source of Vitamin D, which aids in calcium absorption and so helps to form and  maintain strong bones.

No time to make an omelette busy mornings? Try this RECIPE

2-minute microwave coffee cup scramble

Ingredients: 2 eggs, 2 tbsp. milk, 2 tbsp. shredded cheddar cheese, salt and pepper

COAT 12-oz. microwave-safe coffee mug with cooking spray. ADD eggs and milk; beat until blended. MICROWAVE on HIGH 45 seconds; stir. MICROWAVE until eggs are almost set; 30-45 seconds longer. TOP with cheese; season with salt and pepper.