Cereals are often preferred as an option for breakfast, largely due to the convenience. However, if we look at these options more closely, these cereals are not as healthy as they claim to be. A lot of these healthy cereal and their presenters make very tall claims. Today we shall make an attempt to read between the lines and see how healthy (or unhealthy) these are.
What is breakfast cereal?
As per Wikipedia, “A cereal is any grass cultivated (grown) for the edible components of its grain (botanically, a type of fruit called a caryopsis), composed of the endosperm, germ, and bran.” The cereals that are sold in the market are processed grains and claim to be full with Vitamins and Minerals. While processing, these healthy cereals are often mixed with ingredients like sugar, honey, cocoa and water. Cereals are often puffed, flaked, or shredded. They are sometimes shaped to form balls, loops or cuboids as well. They are mostly eaten with milk, soya milk, almond milk or even curd.
Read beyond that cover.
Sugar alone is the single most ingredient that’s responsible for several chronic disorders. To make matters worse, most or almost all this sugar comes from processed food. Unfortunately, breakfast cereal are amongst the most popular processed food. This high dose of processed sugar in the beginning of the day often creates a craving for another high-carb meal or snack. Excess consumption of sugar may lead to other complications like diabetes, cardiac issues and even cancer. The worst is unless you are aware of the contents of what u are drinking or eating, one may not even know that he or she is consuming high doses of sugar.
The presence of whole grains don’t make these products healthy. The packing of these healthy cereal has misleading information like “low Cholesterol” or “Hogh fibre” or “low fat”. When we read, the first one or two ingredients are refined grains and sugar. The health claim is mostly a marketing gimmick, made to mislead people to believe these products are healthy.
Cereals that contain health.
Its important to ensure that we choose the right processed food that actually provides nutrition instead of making tall claims.
- The lesser the sugar content, the better. Best is zero sugar or anything less than 5gm per serving.
- Ensure that your cereal provides with at least 3 grams of sugar per serving.
- Try and stick to the serving sizes as recommended on the box or packet of the cereal.
- The manufacturer of the cereal is trying to hide the sugar content. Make sure that you do not fall for his tricks.
- Make sure you add some protein in your breakfast. In case your healthy cereal doesn’t have any, you may add yogurt or a handful of nuts or seeds are good choices for extra protein.
The bottom line
When it comes to breakfast, there are several healthy options. Eggs, vegetable, Oats, quinoa, fruits, yogurt, nuts and resins are all excellent breakfast ideas. However, if one still chooses healthy cereal, please ensure that you have read the ingredients list. The best cereals are high in fiber, low in sugar and contains some form of protein.
For some more read please visit Global Edible.