Cold cereal is an easy and convenient food.
Many brag about impressive health claims or try to promote the latest nutrition trends. But you may be wondering if these grains are as healthy as they claim to be.
This article introduces breakfast cereal and its effect on health in detail.
What is breakfast cereal?
Breakfast cereals are made from processed grains and are often rich in vitamins and minerals. It is usually eaten with milk, yogurt, fruit or nuts.
Here's how breakfast cereals are usually made:
Processing. Grain is usually processed into a fine powder and cooked.
Mix. The flour is then mixed with ingredients such as sugar, cocoa and water.
Extrusion. Many breakfast cereals are produced by extrusion, a high-temperature process that uses a machine to shape the grain.
Drying. Next, dry the grains.
To shape. Finally, grains are shaped into shapes, such as balls, stars, rings or rectangles.
Breakfast cereals can also be puffed, pressed or chopped -- or coated with chocolate or icing before drying.
Rich in sugar and refined carbohydrates
Added sugar is probably the worst ingredient in the modern diet.
It can lead to multiple chronic diseases, and most people eat too much.
It's worth noting that most of this sugar comes from processed foods -- breakfast cereal is one of the most popular processed foods with high sugar content.
In fact, most grains list sugar as their second or third ingredient.
Starting the day with a high-sugar breakfast cereal can send your blood sugar and insulin levels soaring.
A few hours later, your blood sugar may plummet and your body will crave another high-carb meal or snack -- which can create a vicious cycle of overeating.
Excessive sugar consumption may also increase your risk of type 2 diabetes, heart disease and cancer
Choose a healthier type
If you choose cereal for breakfast, here are some tips to help you make healthier choices.
Limit sugar
Try to choose breakfast cereals that have less than 5 grams of sugar per serving. Read food labels to find out how much sugar a product contains.
Aim for high fiber
Breakfast cereals with at least 3 grams of fiber per serving are best. Getting enough fiber can bring many health benefits.
Pay attention to the part
Breakfast cereals tend to be crunchy and tasty and can easily burn a lot of calories. Try to measure how much you eat, using the portion information on the package as a guide.
Reading Ingredient list
Ignore the health claims on the front of the box and be sure to check the ingredient list. The first two or three ingredients are the most important because they make up the majority of the grain.
But food manufacturers may use tricks to hide the sugar content of their products.
If sugar is listed multiple times under different names -- even if it's not in the first few places -- the sugar content of the product can be very high.
Add protein
Protein is the most abundant macronutrient. It increases satiety and decreases appetite.
This may be because proteins alter levels of several hormones, such as ghrelin and a satiety hormone called peptide YY.
Greek yogurt or a handful of nuts or seeds are great for protein.
The bottom line
Breakfast cereals are highly processed and often contain added sugars and refined carbohydrates. Their packaging often makes misleading health claims.
If you eat grains, read the ingredient list and take health claims with a grain of salt. The best grains are high in fiber and low in sugar.
That said, there are many healthier breakfast options out there. Whole, single-ingredient foods -- like oatmeal or eggs -- are a great option.
Preparing a healthy breakfast with whole foods is not only simple, but also starts the day with plenty of nutrients.