Raise your hand if you presently eat or have actually ever consumed cereal. I would not be shocked if most of you raised your hand. Back in 2005, Good Morning America performed a poll and found that 60% of Americans eat breakfast, and of those 60%, about 40% eat either hot or cold cereal. I’m a big breakfast cereal eater, mainly due to the fact that it’s quick and simple, but also due to the fact that I like it. People eat cereal at any time of day, too — it’s not just for breakfast anymore. And if you’re a Seinfeld fan, you most likely remember the episode when Jerry’s girlfriend ate cereal for all 3 meals.
All sorts of studies have been done looking at how breakfast impacts different factors, consisting of obesity, Type 2 diabetes, high blood pressure, and cholesterol, along with alertness and productivity. And beginning the day by consuming cereal is a wise method to help meet your fiber and whole-grain goals (the majority of us fail on these). Did you understand, too, that consuming a whole-grain breakfast cereal can help in reducing your risk of heart failure, and is a wise way to avoid collecting fat around your belly (likewise called the feared extra tire)?
So, eating breakfast is good. Eating cereal is likewise excellent with one caution: you have to choose a cereal that’s healthy. However how? The cereal aisle in the supermarket can be frustrating. You know you should choose something that’s high in nutrition, however the concern is that the cereal will taste like loading peanuts. Must one sacrifice flavor for health?
See also: 7 Quick Breakfast Ideas for Diabetics
Here are some ideas that can assist:
Check out the Nutrition Facts label. Details on the front of the box can be misleading. For example, a cereal claiming to be “low in sugar” might not be so healthful in terms of fat, whole grains, or sodium. The label and the component list will set the record straight.
Go for the grain. I say it a lot, and I’ll continue to do so: Whole grains and foods which contain entire grains offer a great deal of health benefits (even for people with diabetes!). According to the Dietary Guidelines for Americans, 2010, at least half of our grain servings in a day need to originate from whole-grain foods. Why not get a head start at breakfast, then? Examine the active ingredient list on the cereal box. The first item must be a whole grain. Examples consist of entire wheat, whole-grain corn, barley, oats, oatmeal, and wheat berries. The words “multigrain,” “wheat,” “wheat bacterium,” and “bran” are not always indicators of an entire grain. These terms might mean that part of the grain is missing out on.
Find the fiber. Fiber has its own advantages, apart from entire grains, and adults need approximately 25 to 38 grams of fiber every day. A word of advice: it can be a difficulty to obtain this amount of fiber in your day-to-day diet, so think about eating a cereal that’s high in fiber in the morning. How much fiber should a cereal have? A minimum of 3 grams per serving, however, naturally, more is much better.
Limit the unhealthy fats. Saturated and trans fats are the bad people. There’s truly no factor for cereals to consist of much, if any of these baddies. Thankfully, most cereals are low in saturated fat and many have no trans fat, either. But if you’re a granola groupie, look out, as some granolas may include hydrogenated fat.
Avoid high-sugar cereals. Sugar isn’t the opponent, however cereals are notorious for having plenty of the sweet things, and not just children’s cereals, either. You might too eat a bowl of fallen apart up cookies and milk for breakfast, given the sugar content of some cereals. For blood sugar control, remember to look at the overall carb grams (after taking a look at the serving size, obviously), as opposed to the grams of sugar. However as a matter of principle, it’ses a good idea to check out the grams of sugar on cereal labels.
A lot of, however not all, cereals include some sugar because sugar happens naturally in numerous grains, and if the cereal includes dried fruit, such as raisins or strawberries, they’ll contribute to the sugar content. A good guideline is to stick to cereals that have no more than 8 — 10 grams of sugar per serving. That’s roughly two teaspoons of sugar. Less is even better. Note that some cereals, such as Kellogg’s Special K Protein Plus, include nonnutritive sweeteners in order keep the calories and carbs down.
Search out the protein. Most of us aren’t lacking protein, but it’s still smart to get some protein in the morning. Protein, along with fat, has staying power, so it might help you manage the mid-morning (or middle of the night) munchies. Look for cereals with 3 or more grams of protein per serving (you’ll likewise get protein from the milk you contribute to your cereal).
Shy away from salt. Cereal is probably not the first food to come to mind when somebody says “sodium,” however remarkably, some cereals are secret sources. For instance, one half-cup of Post Grape-Nuts includes 290 milligrams of salt. General Mills Wheat Chex consists of 270 milligrams per 3/4 cup serving. Stick to cereals which contain less than 200 milligrams per serving.
Also read: What is the Best Cereal for Diabetics?
Luckily, there are a lot of healthy cereals to pick from. Some that you might consider include Kashi Heart to Heart Honey Toasted Oat, General Mills Whole-Grain Total, General Mills Fiber One, Post Shredded Wheat, and Quaker Oatmeal Squares. Likewise, do not overlook the wholesome goodness of steel-cut oatmeal. Sure, it requires cooking, however it’s the real offer. Formulate a batch and reheat it in the microwave. Jazz it up with nuts, flaxseed, berries, cocoa powder, or peanut butter for more nutrition.