When it comes to eating a healthy breakfast, there are many options to choose from. However, when you have to see foods that are not just loaded with energy but also give you the required nutrition, especially your protein intake of the day, there are two solid choices – eggs and paneer.
According to experts, protein-rich eggs and paneer are widely loved not just for their convenience and taste but also for being among the highest protein-packed foods that give you adequate nutrition and satiety and even have many other health benefits like weight loss. While some swear by the lean protein and essential nutrients found in eggs, a lot also prefer the vegetarian-friendly and calcium-rich profile of paneer. But which one is more effective as the first meal of the day?
Why are boiled eggs healthy?
Nutritionists say boiled eggs are a great source of vitamins, minerals, and antioxidants while also being relatively low in calories. Loaded with all the essential nine amino acids, boiled eggs are said to be a complete protein source, which aids muscle growth and repair and helps you feel full, which can aid in weight management.
Eating at least two boiled eggs for breakfast daily helps support your brain function, boost metabolism, and improve overall energy levels. Experts say the healthy fats and antioxidants – lutein and zeaxanthin – found extensively in eggs promote eye health and protect against inflammation. Apart from boiling them, you can also scramble or make omelettes for a delicious and wholesome breakfast meal.
One large egg should give you around 6 grams of protein, and the egg white, in particular, steals the show with pure protein and minimal calories, making it a favourite among fitness enthusiasts.
How beneficial is paneer for breakfast?
Paneer, or the Indian cottage cheese, is a powerhouse of not just high-quality protein, which is essential for muscle growth and sustained energy throughout the day, but it has a slow-digesting nature, which keeps you full for longer, reducing cravings and aiding in weight loss and management.
It is also rich in calcium and phosphorus since it is a source of dairy, which helps strengthen your bones and teeth, making it a great option for all age groups. It is also packed with healthy fats that provide steady energy without spiking your blood sugar levels, especially in the morning hours, making it ideal for diabetics. Doctors say paneer is also very easy to digest and is versatile, allowing you to prepare a variety of nutritious dishes like paneer bhurji, stuffed parathas, or salads for a wholesome and delicious start to the day.
Boiled egg or paneer: Which is better?
While both boiled eggs and paneer have similar nutrient compositions, they are extremely healthy and can be included in the diet on alternate days.
According to experts, which may be better depends on your dietary preferences, nutritional needs, and fitness goals. Since both of these foods provide almost the same amount of protein, you cannot quit one for the other. You can one day consume boiled eggs and the other – a bowlful of sautéed or steamed paneer for breakfast, along with a handful of nuts.