We are always in hurry to reach our work or school in the morning, Cold cereals come handy and easy to have for breakfast. We believe that these cereals are healthy and have all the vitamins, minerals, carbohydrates and proteins we require to maintain a good health.
But are these cereals really as healthy as we think them to be or are claimed to be?
I am trying to look in detail into these breakfast cereals and their effect on our health.
What Is Breakfast Cereal?
Breakfast cereal is often fortified with vitamins and minerals. This means that nutrients are added to make it more nutritious .
Here’s how breakfast cereals are typically made:
- Processing: The grains are usually processed into fine flour and cooked.
- Mixing: The flour is then mixed with ingredients like sugar, chocolate and water.
- Extrusion: Many breakfast cereals are produced via extrusion. This is a high-temperature process that uses a machine to shape the cereal.
- Drying: Next, the cereal is dried.
- Shaping: Finally, the cereal is shaped into forms, such as balls, stars, loops or rectangles.
Breakfast cereals may also be puffed, flaked or shredded. The cereal may also be coated in chocolate or frosting before it is dried.
When we look at the labels we often see refined grains and sugars. Actually these are misleading as they have very small quantity of whole grains in them which cannot negate the effect of unhealthy ingredients in them.
But the problem is that people believe that they are very healthy because of lack of knowledge. If you try cornflakes in milk it tastes sweet without adding the sugar why because it is already loaded with refined sugars.
Keep in mind that truly healthy foods don’t even need health claims.
Children are the target for selling these cereals
The manufacturers of these cereals generally target the children with different colors , cartoon shapes and flavours. The children associate cereal time as a fun and entertainment time. These are leading to child obesity which is a big problem these days.
If you have to buy breakfast cereals anyhow then keep these points while purchasing them
If you really must eat cereal for breakfast, then there are some tips to help you select a healthier (or “less unhealthy”) breakfast cereal.
See the Sugar content: Choose a breakfast cereal that contains less than 5 grams of sugar per serving. Read the food label to find out how much sugar the product contains. It should have High Fiber:
Pay Attention To Portions
Breakfast cereals tend to be crunchy and tasty, and it can be very easy to consume large amounts of calories. Measure how much you are eating and use the serving size information on the packaging for guidance.
Read the Ingredients List
Ignore the health claims on the front of the box, and make sure to check the ingredients list. The first two or three ingredients are the most important, as the product contains the most of these.
If sugar is listed several times under different names, even if it is not in the first three spots, then the product is probably very high in sugar.
Add Some Protein
Protein is the most filling macronutrient. It increases fullness and reduces appetite.
A tablespoon of nuts, seeds or some Greek yogurt are good choices for extra protein.
Eat Breakfast for sure , But Choose Unprocessed Options
If you are hungry in the morning, you should eat breakfast. However, it is best to choose whole, single-ingredient foods.
Here are a few great choices:
Oatmeal with raisins and nuts.
Greek yogurt with nuts and sliced fruit.
Scrambled eggs with vegetables.
Wheat daliya with milk or vegetables
Sprouts with vegetables etc
Whole eggs are an excellent breakfast choice. They are high in protein and healthy fats, as well as loaded with nutrients They keep you full for a long time, and may also be a good choice for people who want to lose weight.
Do eat breakfast . Have eggs or high protein options. They keep you full and help you to reduce weight.
Take home message
Breakfast cereals are highly processed. They contain loads of added sugar and refined carbs. They are also often marketed with highly misleading labels.
If you must eat breakfast cereal, make sure to read the ingredients list and be wary of front label health claims. Choose cereals that are high in fiber and low in sugar.
However, there are many healthier breakfast options to choose from. Start with whole, single-ingredient foods. Eggs are a great choice.
Preparing a healthy breakfast from whole foods doesn’t have to take a long time, either — you only need 5–10 more minutes in the morning.
Just wake up a little earlier, and take the time to start your day with a nutritious meal.
Stay healthy and blessed!!!