I love cereals, but sometimes it doesn’t seem better than dessert. Are healthier options available? And if so, how can I find them?
There is a lot to love in cereals. It is often delicious, easy to prepare, available in apparently endless varieties and flavors, and can contain various beneficial nutrients.
But with this abundance, many ambiguous or misleading health claims, and the ingredients that you cannot associate with good health.
Better options for you exist, say the experts, but find them may be intimidating. Here are their tips on how to do it.
Return the box.
This may seem counter-intuitive, but the first step to choose a healthy cereal is to ignore the front of the box, said Dr. Preeti Kishore, endocrinologist at NYC Health + Bronx hospitals.
Some cereals have frontal affirmations that seem to involve health, as they are good for your heart or your immune system, can lower cholesterol or make real fruits.
But their nutrition labels can tell a different story. Some, for example, have as much (if not more) added sugars and calories as certain desserts. And many are made with refined grains, which are quickly digested and can increase your blood sugar, leaving you later, said Maddison Saalinger, dietitian of the University of Miami. Over time, diets rich in refined grains can increase the risk of type 2 diabetes, obesity and other chronic diseases.
Even certain cereals with allegations such as “support for immunity” have no evidence, said Kishore.
Prioritize whole grains.
Whole grains are an essential part of a healthy diet. They are loaded with nutrients such as B vitamins, iron, magnesium and antioxidants, as well as healthy and healthy fibers for the heart and the intestine.
The grains are considered to be “whole” when they contain the three parts of the nucleus: endosperm (rich in carbohydrates), germ (containing nutrients such as B vitamins, folate and healthy fats) and sound (full of fibers).
The refined grains, on the other hand, have been stripped in one of their parts, said Saalinger, which removes the full range of grain health benefits. And refined grains are less filling and ensure that whole grains.
Look for sentences such as whole grain wheat, whole grain oats, whole grain corn and brown rice of whole grains on the list of ingredients. And prioritize cereals that have the ingredients listed first, which reports that they are present, said Adernh Yu, dietitian of the City of Hope Cancer Center in Duarte, California. If you see ingredients such as wheat flour or corn flour, this indicates the presence of refined grains.
Find your Sweet Spot Fiber.
Most adults do not obtain the 21 to 38 grams recommended or more fibers per day.
Many cereals with higher fibers – such as the original one original bran Bran Bran Bran Bran Bran Bran Bran (18 grams per portion) or the Bran Smart Bran of Nature’s Path (17 grams per portion) – can help you achieve this goal. But if you are not used to consuming so many fibers at a time, this can cause unpleasant side effects such as bloating or gas, warned Saalinger.
To relieve yourself in a higher cereal, choose a variety with at least 5 grams of fiber per portion, said Kishore. From there you can progress.
Watch the hidden sugar.
Federal health experts recommend that most people consume less than 50 grams of sugars added each day. The American Heart Association fixes a stricter limit of at least 25 grams per day for women and 36 grams per day for men.
Certain breakfast cereals, even those sold as “healthier”, can contribute considerably to this limit. A portion of honey nuts, for example, has 12 grams of sugar; Cracklin ‘oat bran has 15 grams.
To avoid consuming too much sugar in one day, Saalinger suggested choosing cereals with less than 8 grams of sugars added by portion.
And pay attention to the hidden sources of sugar on the list of ingredients, said Kishore. High -fitting corn syrup, fruit juice, honey and agave nectar are only other names for added sugar.
Do not be distracted by “extras”.
Many breakfast cereals are fortified with additional nutrients, such as vitamins and minerals or proteins, for example. If you are deficient in certain nutrients, they could be beneficial, said Kishore.
But if you follow a balanced diet, you probably have enough, she said. And these added vitamins and minerals will not cancel other less healthy aspects of a cereal.
Some added nutrients such as proteins, iron, zinc and B vitamins can have a crayy, bitter or metallic taste, she said, so manufacturers sometimes add more sugar to balance them.
Here is the essential.
Although it is indeed possible to find a healthy cereal, the experts have warned that it should not be your only breakfast option. Incorporating other foods – such as eggs or pudding of chia seeds – in your morning meals can help you get a healthy balance of nutrients. With a little meal preparation, these alternatives can be just as fast and practical as cereals, Kishore said.
