Eggs or Oatmeal – Which Breakfast is Better?
Felix Weber
2026-03-25
4 min. read
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Breakfast is perceived as the most important meal of the day – so says the ancient dietary rule. One can debate which meal is truly the most important. However, there is no doubt that breakfast is a key meal! Breakfast should definitely be a meal that is based on a variety of products, providing all the necessary nutrients. Certainly, there should not be rich products on the plate, such as simple sugars or trans-isomers from yogurt or pastries. But what about healthy options such as eggs or oatmeal? Oatmeal has been a favorite breakfast for years, eggs have only recently started to come back into fashion. In recent times, a protein and fat-rich breakfast has become very popular. Which option is better?
The benefits of consuming oatmeal
Oatmeal is regarded as one of the best ideas for breakfast and is recommended by many specialists. It is rich in carbohydrates but has a low glycemic index, allowing for the gradual release of energy, which combined with a large amount of fiber ensures a steady rise in blood sugar levels. Oatmeal contains both soluble and insoluble fiber, which has a positive effect on intestinal peristalsis and supports the proliferation of gut microflora. Fiber is also known for its cholesterol-lowering properties in the body.
Benefits of consuming eggs
The information about eggs is very diverse, but the truth is that they are healthy and in a big way. People who lead an active lifestyle and strive to improve their silhouette often choose to include eggs in their diet because of their high protein content with an excellent amino acid profile. However, the true treasure for health lies in the yolks, which supply micronutrients such as potassium, sodium, zinc, as well as valuable iron and selenium. Although few people are aware of this, eggs exhibit very strong antioxidant properties, which result from the high concentration of substances such as ovotransferrin, lysozyme, phosvitin, and carotenoids. Many studies show that eating eggs has little effect on the cholesterol level in the blood, as the body very precisely controls the metabolism of this component. When the cholesterol intake increases, its internal production and absorption are limited, which leads to a regulation of its level. In order to determine the appropriate number of eggs in the daily diet, individual circumstances must be taken into account. Recommendations for people of normal body weight who are active in sports are different than for people with overweight, insulin resistance, or type 2 diabetes. It is worth noting that these diseases are associated with increased excretion of endogenous cholesterol, so eating more eggs can contribute to the development of atherosclerosis.
Resolution of the dispute over breakfast with eggs or oatmeal
There is likely no better way to resolve this dispute than to conduct an experiment where half of the people eat eggs for breakfast and the other half eat oatmeal. Exactly such a study was published in 2015. The lead author, Dr. Martha Ballesteros, instructed one group to eat one egg for breakfast, while the other group was to eat 40 grams of oatmeal. After five weeks of such dietary intervention between the groups, there were no differences in total cholesterol levels or its HDL and LDL fractions. Despite measuring multiple markers of inflammation, the only noticeable change was in the levels of interleukin-6 and tumor necrosis factor (TNF-alpha). Eggs compared to oatmeal showed anti-inflammatory effects! Of course, this is a single study and should be considered in a broader context. However, it is important to note that after a night's rest, the liver glycogen level is low, around 20 g, which represents a significant difference compared to the standard level of around 100 g. Therefore, breakfast should not only be based on proteins and fats, but also on carbohydrates. At such low and unbalanced levels of the glucose energy source, a significant decrease in well-being, especially in the morning, may occur. Both eggs and oatmeal are very healthy and should not be eliminated from the diet. The individual body's reaction is also very important. Some people feel good after eating oatmeal for breakfast, while others feel better after eating eggs. Most importantly, we should be aware that breakfast and other meals throughout the day should provide all necessary nutrients for the body to function properly.
