Q. Which is better for breakfast—eggs or oatmeal?
A. Both eggs and oatmeal are great breakfast choices, says Cooper Clinic dietitian Jennifer Neily, R.D. “I love oatmeal because ¾ cup of the dry oats provides 3 grams of soluble oat fiber needed for cholesterol-lowering. If you’re trying to lower your LDL cholesterol, oat fiber is a daily requirement. And even if cholesterol isn’t an issue, switching it up is still a good idea.”
Neily adds that “there’s also something about a hot breakfast that gives a ‘stick to the ribs’ feeling and is very satiating for most people.” For some extra protein, she advises, make it with nonfat or 1% milk or vanilla soymilk instead of water. “Throw in some frozen berries and you've got a great breakfast.”
As for eggs, they’re an excellent source of protein that makes for a solid breakfast, says Neily. Research has also shown that protein can help keep you fuller, since protein takes longer to digest. Try putting one whole egg and a couple of egg whites in a small bowl and microwaving on medium power until fluffy, about 1 minute. Put the eggs on a whole-grain English muffin, add a piece of cooked Canadian bacon and a slice of 2% cheese, and you've got an easy breakfast sandwich, she suggests. Add a piece of fruit for extra fiber.