Eggs or Oatmeal... Which is Healthier for Breakfast?

SadaNews - Eggs and oatmeal are among the most popular healthy breakfast choices, as both provide satiating protein, along with many other essential vitamins and minerals.

But, is one better for your health?

Natalie Rizzo, a registered dietitian, tells NBC that "both eggs and oatmeal can be healthy breakfast options, but their benefits are completely different."

While eggs are rich in satiating protein and choline, a nutrient similar to vitamin B that enhances cognitive performance and reduces anxiety, "oatmeal provides fiber and slow-digesting carbohydrates."

Rizzo warns that the cooking method and other ingredients in the meal also affect the overall nutritional value of what we eat.

Which one contains more protein?

Protein is an essential component of any meal, and breakfast is no exception.

Eggs are known for being a rich source of satiating protein, with each egg containing about 6 grams of protein. This means that a breakfast made of two eggs will give you about 12 grams of protein.

On the other hand, oatmeal, like many whole grains, is a rich source of plant protein. A half-cup of oatmeal contains about 5 grams of protein.

Rizzo states that preparing oatmeal with milk or its alternatives, such as soy milk, will add more protein to the meal. Each contains about 8 grams of protein per cup.

However, not all alternative milks contain a lot of protein; for example, almond milk has almost no protein, and sweetened types add unnecessary extra sugar.

When comparing eggs to oatmeal, eggs usually provide more protein. However, when prepared with the right type of milk, oatmeal can provide the same amount of protein found in a serving of eggs.

Other nutrients

Eggs are a great source of vitamin B12, which supports brain health and boosts energy indirectly. They are also one of the few foods that provide vitamin D, which we need for bone health and supports the immune system.

At the same time, oatmeal is a whole grain, which means it is a good source of dietary fiber beneficial for the gut and heart. Oatmeal also provides natural polyphenolic compounds that have antioxidant and anti-inflammatory properties. It is rich in vitamin B, as well as some essential minerals like zinc, magnesium, and copper.

Finally, eggs provide both saturated and unsaturated fats, while oatmeal alone contains no fats, and adding fatty milk will, of course, add fats to the entire meal.

Which one prolongs the feeling of fullness?

Generally, the protein and fats in eggs are digested relatively slowly, so they are food that keeps you full for a while. At the same time, the fiber and protein in oatmeal are also digested slowly.

To make the meal more complete, some fiber can be added to eggs in the form of fresh fruit or roasted vegetables or whole grain bread, or some fats can be added to oatmeal in the form of nuts or milk.

Best for heart health

Oatmeal is known for its effects on cardiovascular health, including its ability to regulate cholesterol levels. This is thanks to beta-glucan, a type of fiber found in oatmeal, which research has shown is capable of lowering harmful cholesterol levels in the blood. Evidence also suggests that regularly consuming oatmeal reduces the risk of heart attacks.

Although eggs contain cholesterol, eating them regularly is not a concern for most people. However, if you are cutting down on saturated fats, you may need to monitor how often you consume them, or prioritize eating more egg whites while reducing yolks.