Few American pantries don’t have a box or two of cereal. Cereal makers like Kellogg and General Mills have spent billions telling us for decades that Lucky Charms are “magically delicious,” that “Trix are for kids,” and that Frosted Flakes are “gr-r-reat !”
That marketing has certainly paid off, as data compiled by Google shows that the most purchased cereal brands in the U.S. include many of these favorites, along with others like Rice Krispies, Cheerios, Chex, Special K, Cinnamon Toast Crunch, Froot Loops and None. ‘n Crunch. While these brands certainly appeal to both adults and children because of their different flavors and colorful packaging, some cereals are definitely better to eat than others.
Is cereal healthy?
Many brands of cereal can be healthy, especially when cow’s milk and a fruit or nut topping are added. Grains can also be a convenient way to jumpstart your metabolism and get some much-needed nutrients and energy. And while grains don’t contain as many nutrients as a plate of eggs, fruit, and whole-grain toast, for example, eatingsomethingin the morning is almost always better than not eating at all. Studies have shown time and time again that skipping breakfast actually has adverse health consequences.
“Cereal requires minimal preparation, is shelf-stable, convenient, affordable, and can be a great way to get fiber in the morning,” says Leslie Bonci, sports dietitian for the Kansas City Chiefs and founder of Active Eating Advice. “Grains can also be a good way to get micronutrients and one of the best ways to make sure your B vitamin intake is included in your diet.” Some cereals can also be a good source of whole grains.
At the same time, “cereals that are made from refined grains that have had parts of the kernel removed have less fiber and nutrients,” says Kate Zeratsky, a registered dietitian at the Mayo Clinic in Rochester, Minnesota.
Other details of the breakfast diet:Are eggs good for you? Egg yolks vs egg whites and how much protein is in eggs?
Is it okay to eat cereal every day?
The biggest concern associated with eating a large portion of cereal is that many brands have significant amounts of added sugars. The daily value limit for added sugars is 50 grams (about 12 teaspoons) a day, based on a 2,000-calorie diet, according to the US. Food and Drug Administration. Some cereal brands will get you there in one bowl. Post’s Golden Crisp cereal, for example, packs 21 grams of added sugars into a single cup—almost half of an adult’s diet for an entire day—and many of us eat at least two cups of cereal in one bowl without realizing it. -us-en
Of course, this isn’t a concern if your breakfast cereal is where you choose to get your added sugars every day, “but you may want to ask yourself if you want to have it in your cereal, or would you rather have another treat later in the day?” day,” Zeratsky offers.
It’s also worth noting that the added sugar suggestions are less for children, even though children are often the marketing target of cereal manufacturers. “The recommended amount of added sugars each day for kids is 6 teaspoons, or about 25 grams total,” says Bonci.
heads up:Too much added sugars in your diet can be dangerous. This should be your daily limit.
What is the healthiest cereal?
When trying to choose the healthiest cereals for your family, “check the nutrition label on the side of the package to see how many added sugars there are and what vitamins and minerals are included,” advises Bonci.
A single serving of Cheerios, for example, has 10% to 20% of your daily needs for B vitamins and vitamins A, C, and D. In addition to 10% of the daily recommended amount of calcium, a 20% of the recommended daily amount of zinc and 70% of the recommended daily amount of iron. And it only has 1 gram of added sugars. Similarly, Rice Krispies contain many of the same nutrients and only have 4 grams of added sugars.
Cereals that are good sources of dietary fiber and whole grains include raisins, cracklin’ oat bran, wheat, shredded wheat, raisin bran, and Special K.
Cereal brands that still contain some natural and fortified nutrients but also contain 12 to 18 grams of added sugars in a serving include Honey Smacks, Frosted Flakes, Cap’n Crunch, Cinnamon Toast Crunch, Lucky Charms and Fruity Pebbles.
When choosing a cereal, Zeratsky suggests aiming for one with added sugars “in the single digits, the lower the better” and finding brands that contain key nutrients. “Choose cereals made with whole grains, as they can be good sources of fiber and complex carbohydrates,” she says, “Together, fiber and complex carbohydrates can lead to a feeling of sustained energy.”
#cereal #healthy #truth #added #sugars
Image Source : www.usatoday.com