A bowl of cereal is the epitome of “quick and easy breakfast.” When shopping for cereal, it can be difficult to know which selections are the healthiest, especially if you have a health problem in mind, such as type 2 diabetes, heart disease, high blood pressure, or cholesterol. The first rule is to ignore any descriptions or health claims on the package’s front.
When you don’t have time to make breakfast for yourself in the morning while hurrying to college, work, or taking your kids to school, breakfast of an enriching cerealbecomes a perfect solution. Whether you’re shopping at the store or watching morning cereal TV commercials in the comfort of your own home, making a decision might be difficult. Particularly when each brand promises to be the finest in terms of taste and nutrition. So, how do you tell the difference between the wheat and the chaff?
Key elements to choose breakfast cereals
According to health experts, the objective of breakfast cereal is to get us to eat more whole grains in our diet. As a result, the key is to find a morning cereal with a high fibre level, low sugar content, and no saturated or trans fats. When selecting the appropriate breakfast cereal, keep the following points in mind:
- Calorie intake
When every business claims to be the healthiest, don’t let good marketing methods cloud your judgement. To assess how legitimate the claims are, you must study the fine print. What’s the point of eating a certain cereal if it’s loaded with calories? As a result, it’s critical to read the nutritional labels on everything you eat.
Some breakfast cereals, particularly those with chocolate, honey, or other fruit flavours, are heavy in sugar. Sugar can sneak into various forms, including Fructose, Maltose, Dextrose, Sucrose, Corn syrup, Maple syrup, Molasses, Anhydrous Dextrose, Pancake syrup, Strawberry syrup, and Malt Syrup, so it’s important to read the nutrition labels carefully to establish the sugar level. Sugar in this form increases the calorie count of grains.
Although all cereals include fibre, the amount of fibre varies. Oats and bran, for example, offer more fibre than cornflakes and rice flakes. Experts recommend eating oats because they are the healthiest. For example, True elements Muesli, wheat flakes, and cornflakes are the next healthiest options.
- It is true that portion size matters.
Simply because you’re eating cereal doesn’t mean you can eat as much as you want. A nutritionist warns that doing so will result in you ingesting more calories than necessary. She recommends eating one portion size, which is two to three heaping tablespoons of cereal.
- Minerals and vitamins
Look for cereals that are vitamin and mineral enriched. The amount of fortified nutrients in cereals varies, but look for calcium, vitamin D, folic acid (a synthetic version of folate), iron, and B vitamins. You may consider health-oriented branded variants such as Soulfull cerealto add to your daily breakfast meal.
Breakfast Ideas for a Healthier Start
To get the most out of a cereal breakfast, follow these guidelines:
- Keep an eye on your serving size, as it’s quite easy to pour yourself twice as much as the label suggests. A serving of cereal runs from 3/4 to 1 cup. According to a Consumer Reports survey, 92 percent of people ate more than the recommended serving size. Using a larger bowl, as well as consuming a calorie-dense cereal like granola, resulted in increased eating.
- Buy low-fat milk for your cereal or try almond, rice, or soy milk if you want to minimise calories and fat from your morning. However, while cow’s milk and soy milk contain protein, several of the other options do not. Yogurt can also be used on cereal.
- Add a hard-boiled egg or a slice of whole grain toast with a little peanut butter to your morning for added protein.
- Fresh sliced fruits or berries can boost the fibre and nutrients in your cereal. These will also give your cereal a beautiful and sweet touch, so you won’t miss the sugar or artificial colours.
Follow these 5 factors and enjoy a healthy diet and a happy life.