If I was not a dietitian, and I had viewed numerous television advertisements telling me about how high protein foods help with satiety, and how breakfast is the most important meal of the day, I would naturally look for the breakfast option with the highest protein, right? I think so…

Now given that I am a dietitian, I figured it only be fair to help you all sift through the fiction and get straight to the facts, to hopefully make your life easier when selecting a high protein and satisfying breakfast option.

If you want a meal option to really help with satiety, you need to look out for protein content, fibre content and GI; All these factors play a role in keeping hunger at bay.

So lets look at a few of the available products that tend to promote themselves as high protein breakfast options (based on the products suggested serve size with 1/2 cup of skim milk).

Kellogs Special K- contains 10.6g of protein;  0.8g of dietary fibre; and a glycaemic index of 54.

Kellogs Nutrigrain- contains 11.2g of protein; 0.8g of dietary fibre; and a glycaemic index of 66.

Uncle Tobys Plus- Protein Plus- contains 11.9g protein; 1.8g of dietary fibre; glycaemic index not stated / tested

Protein 1st- contains 13.4g protein; 13.2g of dietary fibre; and a glycaemic index of 36.

Now the last factor I would stress on when looking for a breakfast cereal is to make sure the sodium is not too high. As a guidelines you should be looking for cereals with less than 120mg / 100g. So lets just quickly look at the cereals listed above and their sodium content per 100g:

Kellogs Special K: 536mg

Kellogs Nutrigrain: 600mg

Uncle Tobys- Plus Protein Plus: 300mg

Goodness Superfoods Protein 1st: 49mg

I think it might be worth pointing out that a breakfast of 2 whole eggs on a slice of wholegrain toast would provide someone with: 15.1g protein, 2.4g fibre, 236mg sodium (but remember, according to the heart foundation we should not be having more than 6 eggs a week to prevent a risk of raised cholesterol).

So as you can see, if you are looking for a satisfying and healthy option for breaky, why look further than the special new range from Goodness Superfoods- they are a good source of protein and fibre, with a low GI and low in sodium. Definitely has gotten the dietitians tick of approval.

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