Adding ingredients and products to breakfast is a normal practice for various people, but is it salubrious to consume breakfast cereals? What is there to identify them? Find out below.
Eating cereals for breakfast is normal for various people, whether mixed with vegetable drinks, milk, or yogurts. So there are different choices because these can be prepared with rice, corn, oatmeal, and chocolate. But in extension to that, they can have other ingredients.
Concerning this, according to the association, The power of the consumer, cereals such as rice, oats, wheat, and corn produce a tremendous nutritional value, as they include carbohydrates, proteins, natural fats, and fiber.
But, when these foods are controlled to a refining process to create box cereals, their nutritional characters are lost. In this understanding, the particular difference between a whole-grain cereal and a box cereal is the manufacturing process.
What varieties of cereals are there?
According to the study published in the Argentine Ministry of Agriculture, Livestock, and Fisheries, concocted breakfast cereals have their origins in the vegetarian movement of the last semester of the 19th century. Now the production has increased, so there is a broad variety of them.
Especially, you can notice various options of cereals for breakfast, such as the following:
- Flakes: are made from containing added salt, and refined flours, malt, sugar, or other ingredients. They are normally supplemented with minerals and vitamins to recompense for the refinement.
- Inflated: they are produced with the addition of pressurized air to the numerous grains. They are crispy and light compared to other cereals.
- Whole grain and rich in fiber: these are produced with the whole grain of the cereal.
- Muesli type: it is a mix-up of cereals (puffed rice, oats, wheat, corn), dried fruits (walnuts, almonds, hazelnuts), and fruits (apple, raisins, coconut, banana)
- Porridge: they are produced with oats, with other ingredients.
Is it healthy to consume cereals for breakfast?
It should be noted that consuming cereals for breakfast can be healthful if they originate from whole grains. On the other hand, if box cereals are consumed for breakfast daily, it will not be salutary. In this understanding, we must determine to distinguish what each one contributes.
Whole grain cereals
Cereals obtained from whole grains, such as rye, oats, barley, whole wheat, corn, and brown rice provide minerals, vitamins, and nutrients that the body requires. They also hold dietary fiber, which plays numerous functions in the body, so it is advantageous.
Also, there are additional grains that can be utilized, which are not listed as cereals, but as pseudo- cereals. Between them, we can consider amaranth, quinoa, and buckwheat, which also present nutrients and are wholesome for the body.
As stated, box cereal is produced from refined cereal grains. In turn, they have added elements that in excess present them not a salutary product.
According to scientific evidence, these delicious products are produced in the following way:
- The grains are prepared with white flour.
- Then ingredients are combined such as cocoa, sugar, and water.
- This mix-up is subjected to an extrusion process. It includes the use of high temperatures that a machine uses to shape the cereal.
- This mass is evaporated.
- Finally, it is molded into shapes, whether they are flakes, stars, balls, rings, or rectangles.
- For all this, box cereals are prepared foods that include excess sugar and give almost no fiber.
Also Read: 10 Foods Rich In Vitamin K
Benefits of consuming cereals for breakfast
The health benefits they can provide will depend on which cereal is consumed for breakfast because, on the one hand, you can eat cereals such as oats and on the other, those discussed in the previous point.
They can prevent constipation and improve the overall health
Consuming breakfast cereals such as oats, followed by seeds and fruits, is a healthy choice because the contribution of amino acids, vitamins, and fiber is perfect for heart and liver health. Furthermore, both oats and other grains that produce fiber promote intestinal transit and prevent constipation.
Cereals provide minerals and vitamins
They may be suitable for producing micronutrients such as folic acid, vitamins A, and minerals such as zinc, magnesium, iron, selenium, and copper. Thanks to these they can subscribe to the strengthening of the immune system.
They reduce bad cholesterol and provide healthy fats
Grains such as quinoa or buckwheat hold omega-3 essential fatty acids. They also produce a protein (which contributes to satiety) and dietary fiber. Thanks to these segments, they can regulate blood glucose, reduce bad cholesterol, and limit diseases such as diabetes.
Help maintain a healthy weight
Precisely, quality food that has protein and fiber creates satiety, so you bypass snacking and overeating. For this purpose, it can benefit you to maintain a healthy weight.
How to choose a healthy box cereal?
Of course, it is a good approach to choose whole-grain cereals or those with the least processing. By this, we expect that they do not hold added chemicals or excess sugars.
For this purpose, if you are agreeing to opt for box cereals, it is suggested that these have the following:
- Between 20 and 25 grams of carbohydrates per portion, maximum.
- At least 30% of minerals such as iron or calcium (that is, they are supported).
- Up to 8 gm of white sugar.
- Partly 3 gm of fiber.
- Less than 250 mg of sodium.
- Less than 3 gm of fat.
One recommendation for picking a quality product is to see the nutritional label. If the first ingredients are fats, sugar, or oils, and refined flours, it is prudent that you do not consume this food or that you do not eat it frequently.
Also Read: Does Drinking Water Help You in Weight Loss
Is eating cereals for breakfast healthy?
You have to be judicious and keep in mind that the regular consumption of processed food, be it box cereals or others, will not generate particular damage to health. Definitely, it is the number and amount with which they are eaten.
On the other hand, bear in mind that you can consume a healthy breakfast if you opt for natural foods such as puffed rice grains, oatmeal (without added sugar), amaranth pop, or quinoa and granola, among others.
Also, keep in mind that both breakfast and the rest of the meals of the day must present quality nutrients. Consequently, whenever you can, eat natural products or with insignificant processing.