Cold cereals are an easy, convenient food for busy people.
Many boast impressive health claims, or try to promote the latest nutrition trend.
But are these cereals really as healthy as they claim to be? This article takes a detailed look at breakfast cereals and their health effects.
Breakfast cereal is made from processed grain. It is often eaten with milk, yogurt, fruit or nuts.
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.
Added sugar may very well be the single worst ingredient in the modern diet.
It is making us fat and unhealthy, and most people are eating way too much of it.
However, most people aren't pouring all that sugar on top of their food - they are getting it from processed foods.
Interestingly, breakfast cereals are some of the most commonly consumed processed foods that are high in added sugars.
In fact, most of them have sugar listed as the second or third ingredient.
Starting the day with a high-sugar breakfast cereal will spike your blood sugar and insulin levels.
A few hours later, your blood sugar may crash, and your body will crave another high-carb meal or snack, thus creating a vicious cycle of overeating.
Excess consumption of sugar may also increase the risk of type 2 diabetes, heart disease and cancer.
Breakfast cereals may also be puffed, flaked or shredded. The cereal may also be coated in chocolate or frosting before it is dried.
Breakfast cereals are heavily marketed as being healthy.
These cereals have all sorts of health claims printed on the front of the box. This includes misleading claims like "low-fat" and "whole grain." But when you look at the ingredients list, the first few are often refined grains and sugar.
Examples of misleading claims are "whole grain" Cocoa Puffs and "whole grain" Froot Loops. These products are NOT healthy just because they have small amounts of whole grains in them.
These are highly processed foods that are loaded with added sugars. Small amounts of whole grains do not negate the harmful effects of the other ingredients.
However, a major problem is that people actually believe these claims.
Studies have shown that these health claims are an effective way to mislead people into believing that the products are healthier.
Keep in mind that truly healthy foods don't even need health claims.
A huge problem is that food manufacturers have become experts at marketing toward children.
Companies use bright colours, cartoon characters and action figures to attract children's attention.
Not surprisingly, this causes children to associate breakfast cereals with entertainment and fun.
This also affects taste preferences. Studies show that children prefer the taste of foods that have popular cartoon characters on the food packaging.
Food marketing is even considered to be a risk factor for childhood obesity and other diet-related diseases.
In addition to the enticing marketing towards children, these same products often have misleading health claims as well.
The colors and cartoons are there to convince the children. The health claims are there to make the parents feel better about buying this stuff for their kids.
If you really must eat cereal for breakfast, then there are some tips to help you select a healthier (or "less unhealthy") breakfast cereal.
Ideally, 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.
Aim For High Fiber
Breakfast cereals that contain at least 3 grams of fiber per serving are optimal. Eating enough fiber can have numerous benefits for health.
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.
However, food manufacturers are sometimes sneaky and may use tricks to hide the amount of sugar that is in their products.
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.
This may be because protein changes the levels of several hormones, such as the hunger hormone ghrelin and a fullness hormone called peptide YY.
A tablespoon of nuts, seeds or some Greek yogurt are good choices for extra protein.
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.