Breakfast: Eggs vs. Oats, Which Is Better?

Oats and eggs are two popular nutritious breakfast foods with many health benefits. Eggs are lower in calories and carbohydrates (carbs) than oats. Oats provide fiber and are higher in some minerals.

Eggs and oats have their own benefits, and which is better depends on your preferences and health goals, say experts Johna Burdeos and Sohaib Imtiaz.

First, let's look at the benefits of each.

Benefits of eggs

Eggs are a healthy breakfast food with many benefits, including: Helping to reduce the risk of heart disease, stroke, type 2 diabetes and other health problems. Research shows that eating 2 eggs a day can increase good cholesterol.

Ăn sáng: Trứng và yến mạch, loại nào tốt hơn? - Ảnh 1. — Eggs are a healthy breakfast food with many benefits.

Promotes cell membrane development: Choline is an important nutrient that can help with cell membrane development and other important functions such as the production of molecular signals in the brain. Few foods contain choline, but two eggs contain 294 mg of choline, according to Verywell Health.

Protect your eyes: Eggs are rich in lutein and zeaxanthin, two antioxidants that may help protect against age-related macular degeneration. Eggs are also rich in vitamin A, which may protect your eyesight.

Increase protein intake: Eating enough protein can help you lose weight, increase muscle mass, lower blood pressure, and promote healthy bones. The essential amino acids in eggs can help your body use the protein in eggs effectively.

Benefits of oats

Source of fiber: Oats are a whole grain rich in fiber—mainly beta-glucan, which can help lower cholesterol and control blood sugar. They may also aid in weight control because they promote feelings of fullness.

Gut health: Eating oats can support gut health by promoting beneficial gut bacteria.

Plant Compounds and Minerals: Oats contain beneficial plant compounds and minerals that are essential for the immune system and overall health.

Ăn sáng: Trứng và yến mạch, loại nào tốt hơn? - Ảnh 2. — Oats are a whole grain rich in fiber — primarily beta-glucan, which helps lower cholesterol and control blood sugar levels.

Which one provides better protein?

Eggs are a great source of protein with minimal carbs. Oats, on the other hand, are a carb-rich food that provides some protein. 2 large eggs contain about 12.6 grams of protein and 1.12 grams of carbs, while 1 cup of oatmeal provides only about 6-8 grams of protein and about 28 grams of carbs.

Eggs provide complete protein, with an excellent balance of essential amino acids to meet the body's needs. Oats are higher in all nine essential amino acids than other grains, but some are still below optimal levels.

If your goal is to maximize your protein intake at breakfast, eggs are the way to go, according to Verywell Health.

Even so, your body still needs both carbs and protein every day. Oats can be a healthy, fiber-rich way to meet that goal.

Which one is better for weight loss?

Eggs are a better choice for weight loss because they contain fewer calories than oats. They also have a glycemic index of 5.9 - just one-tenth of the 59 of oats. This means they won't cause a spike in blood sugar and can help keep you fuller for longer.

Studies have found that eating eggs for breakfast helps you feel fuller for longer than eating oats.

Oats may be better for those looking to gain muscle because they contain more calories and carbs.

Experts conclude: Oats and eggs are both healthy and easy breakfast options. Eggs are high in high-quality protein and antioxidants. Oats are rich in beta-glucan fiber, which may support heart health and blood sugar control.

Obviously oats can't compare to eggs which are high in protein and low in calories, but it's still a nutritious breakfast food with a healthy balance of protein, fiber and complex carbs.

Both eggs and oats can promote feelings of fullness and aid weight loss efforts.

Source: https://thanhnien.vn/an-sang-trung-va-yen-mach-loai-nao-tot-hon-185250529234316676.htm