When people think of a healthy breakfast cereal, they often think of cornflakes and milk. Breakfast is good for you but what is odd is the association of cornflakes with health. Cornflakes are not exactly a health food, and we will show you why.
The base ingredient of cornflakes is corn. Sugar, malt flavouring, and high fructose corn syrup are the other major ingredients of corn flakes, and most of them have a high content of Glycemic Index. As Indians, we already have the ‘belly gene’, and are prone to diabetes. So consumption of high GI carbohydrates only increases that risk. To ensure whether corn flakes are really healthy or not, let’s go through their nutritional analysis.
Calories and Nutrition in Corn Flakes
|1 cup (25 gm)||21.7 gm||3 gm||1.7 gm||Low||95|
The low protein content in corn flakes will not keep you full for a longer period. They might be low in fat but the sugar content promotes fat storage. Some breakfast cereal advertisements might show that corn flakes help you lose weight, but they only expect you to eat limited quantity of corn flakes for all your meals.
Can Cornflakes Make You Gain Weight?
Corn flakes contain sugar in the form of high fructose corn syrup. This kind of sugar is basically a simple carbohydrate that belongs to a class of chemically-related sweet-flavoured substances. Many people add sugar or honey to their corn flakes along with milk to add flavour. This only increases the sugar content of the cereal, putting you at a higher risk of gaining weight.
Even though our cells need sugar (glucose) to survive, consuming too much of it can cause numerous health problems. Added sugar contains no beneficial nutrients and excess consumption only contributes to tooth decay, diabetes, and obesity.
Scientifically Speaking: The American Heart Association (AHA) have said that added sugars “contribute zero nutrients” and are just empty calories “that can lead to extra kilos, or even obesity, thereby reducing heart health.”
In early 2014, the World Health Organisation (WHO) called for a reduction in daily sugar intake to 5% of total daily calories in order to tackle public health problems, such as obesity and tooth decay.
Can Corn Flakes Promote Diabetes?
Processed foods with more sugar content come under the category of high glycemic food, thus increasing the chances of diabetes. Unfortunately, the glycemic index of corn flakes is very high i.e. 82.
High glycemic index form of carbohydrate present in corn flakes produces high concentrations of blood glucose levels. This increases insulin demand and contributes to the high risk of type 2 diabetes.
Therefore, it won’t be inappropriate to say that corn flakes are not healthy. They can aggravate many health problems like diabetes, heart problem and most lifestyle diseases that are linked to obesity.
Healthy Alternatives for Cornflakes
If you really enjoy your breakfast cereal then we recommend you to switch to wheat flakes or oatmeal. You can improve the nutrient quality of your breakfast cereal with some low fat milk. Add a dose of vitamins, fibre and antioxidants with fruits like berries, apples or bananas. Protein rich foods are known to increase insulin secretion and your blood sugar will be normal. So, add some nuts for protein, healthy fats and fibre.
This way you can enjoy a delicious breakfast cereal without making any compromise on your health.