A new study reported in the 2016 annual meeting of the Endocrine Society found that eating a high protein breakfast that included whey protein had a powerful effect on weight loss, satiety and post-meal blood sugar spikes. (1)
The study evaluated 48 overweight and obese individuals with blood sugar spikes. They were asked to consume a large breakfast, a medium-sized lunch and a light supper. All of the meals delivered the same amount of calories and they followed this diet for 23 months.
The participants were broken up into 3 groups, divided by different types of foods they consumed for breakfast:
- One group ate mostly whey protein, in the form of shakes or other forms.
- Another group ate soy, tuna or eggs.
- Another group ate breakfast foods high in carbs or starches.
During the study, they measured BMI and weight loss, satiety levels and sugar spikes after meals.
The group that had the whey protein shake for breakfast had lost more weight, reported less hunger and had lower post-meal blood sugar spikes compared to the groups that ate the other foods.
The lead researcher of the study, Daniela Jakubowicz, MD, added that the whey protein significantly lowered ghrelin — the hunger hormone.
He went on to say that a high-calorie protein breakfast, medium-sized lunch and a small supper is a proven strategy for weight control, cravings and blood sugar concerns. “The protein source and quality is important,” said Jabubowicz. When looking to reduce hunger and support healthy blood sugar levels, a whey protein breakfast significantly out-performs other protein sources and breakfast choices.
Humans are well-equipped to digest whey protein, as mother’s milk has four times the amount of whey compared to cow’s milk. Whey protein comes from cow’s milk, and is the natural by-product of making cheese. When the milk curdles, the whey literally drips off the curds, thus the famous nursery rhyme, “Little Miss Muffet,” eating her curds and whey. It is important that the whey protein is organic concentrate free of additives, rather than an isolate.
At LifeSpa, we have sourced a non-processed, undenatured whey protein powder from hormone- and chemical-free New Zealand cows. The whey is made the old fashioned way. >>> Read more about our undenatured whey protein powder here
Ideas to Enjoy Whey Protein for Breakfast
- Add 2 scoops to your milk of choice and mix.
- Add any or all of the following:
- Dash of vanilla
- Baked sweet potato
- Spoonful of coconut oil
- Nut butter