Choose healthy cereals for the start of the day


Nov 23, 2023

People who regularly consume cereals tend to intake more calcium and fiber and have a healthier diet compared to those who don’t. You also have a % lower risk of high blood pressure and type 2 diabetes. Of course, there is a wide variety of cereals available in the market. While many of them are health heroes, others may contain sugar akin to doughnuts. Keep reading as we explain the pros and cons of the top five cereals you’ll find at your supermarket.
People who consume more whole grains have fewer inflammations, and eating whole grains can reduce the risk of conditions such as gallstones, constipation, and bloating.  Wheat cereals are generally rich in fiber unless they are made from refined (white) wheat. Cons: Wheat flakes can still be high in sugar. They also contain gluten, which means they should be avoided if you have gluten intolerance. Look for cereals with six grams or less sugar per serving, “whole grain,” “100% wheat,” or “wheat bran” at the top of the ingredient list (packaging labels can be deceiving), so be sure to check carefully.
Corn Cereals
Many corn-based cereals are gluten-free, making them a smart choice for people with gluten intolerance. However, keep in mind that some may contain gluten-containing ingredients or may not be produced in dedicated gluten-free facilities.
Cons: They contain relatively low fiber and can be very sweet. Choose cereals with low sugar content like corn flakes or puffed corn. Try mixing them with high-fiber cereals to enhance your bowl’s satiety factor. Corn is usually genetically modified, but if that concerns you, you can now find organic whole-grain corn flakes made from non-GMO crops.
Rice Cereals
Rice cereal can be a good choice for people with high food intolerance levels (including celiac disease, gluten intolerance, or wheat allergy) because rice is considered a hypoallergenic food. If you have these concerns, you should be cautious when shopping for rice flakes because they can contain other allergenic ingredients.
Cons: When made from white rice (as many rice-based cereals are), they have little fiber. There is also concern about rice contamination with arsenic. Choose rice cereals with low sugar content, made from brown rice, and containing more fiber and B vitamins. Limit your consumption to one to three servings of rice per week.
Oatmeal eaten daily can improve heart health thanks to its beta-glucan fiber content that lowers cholesterol. A recent review of research shows that people who consume 3 grams of these fibers from oat products daily can expect a tenfold reduction in total cholesterol and LDL cholesterol. Some oatmeals contain ingredients that jeopardize the health benefits of whole grains. For example, granola is typically rich in oil and sweeteners like sugar and maple syrup. Choose oat-based options with low or no sugar: granola and plain oats are good choices.
Whole Grain Alternatives
Whole grains aid in weight control, keep your gastrointestinal system on track, and reduce the risk of chronic conditions such as heart disease, cancer, and diabetes. Lesser-known options are becoming increasingly popular in breakfast cereals: for example, millet is particularly rich in antioxidants, and quinoa provides all essential amino acids that our bodies cannot produce on their own. Cereals made from these grains may be harder to find and more expensive than more conventional choices.
If they are available to you, give them a try – you may just discover a new grain you love and add diversity and nutrition to your diet in the process. Some stores carry them in plastic bags rather than boxes, which can be more economical. You can also reheat leftover cereals from last night’s dinner and add fresh fruit.”

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