Cereal, fortified and processed with vitamins and other nutrients from staple grains like corn, wheat, and rice, is a popular breakfast substitute consumed with milk, juice, and other beverages. The market offers a variety of cereals, and it’s crucial to choose according to preference, taste preferences, and nutritional needs.
How much dietary fiber does it contain?
Dietary fiber is crucial for bowel movements and fullness. It is recommended that consumers consume at least 28g of dietary fiber per day, and the Korean cereal industry is following the trend of adding dietary fiber and protein to its products to cater to a health-conscious consumer culture. Whole-grain cereals, rich in minerals and dietary fiber, are particularly popular.
Checking the sugar content is essential!
It is essential to check the sugar content before buying cereal. Many commercially available cereals have high sugar levels. If the label lists ingredients like honey, fructose, glucose, or sugar, the cereal likely has a significant amount of simple sugars that can quickly raise blood sugar levels. If you prefer sweet cereals, choosing those that contain complex sugars like oligosaccharides or agave syrup is better. Complex sugars are absorbed into the body at about half the rate of simple sugars, which results in a more gradual increase in blood sugar levels.
Check the ingredient list
It’s predominant to check the part of the box where the ingredients are listed to understand what’s in the cereal. The ingredients listed on the box are typically arranged in order of weight, with the most plentiful ingredients at the top. You should be aware that the ingredients at the top of the list have the highest content and check to see if whole grains are at the top and fructose, such as sugar, is at the bottom.
Sodium content is higher than you think
The sodium in cereal is usually around 200mg per serving. Many people eat cereal with a pack of milk instead of breakfast, but they often consume more than the 30g serving size. This means you could consume over 700mg of sodium in one meal, over 35% of the recommended daily intake. It’s critical to be mindful of this.
Be careful not to eat until you become big-bellied
Cereal has a small serving size, and if you eat until you feel full, you can easily exceed the recommended calorie intake. But why do companies set the serving size so low? This is because cereal is often consumed by health-conscious women and teenagers who want a light meal. The low serving size is intended to lower the barrier to entry.
If you have weak digestion, choose Cornflakes
If you generally have weak digestion, it’s better to eat cornflake-type cereals. Cornflakes are made by adding grains like barley and rye to corn, grinding it into a powder, and then adding salt, honey, and other seasonings to make a dough. Because they go through a fine grinding process, they are manageable for the stomach to digest. I recommend cornflake-style cereals if you have a weak stomach and want to eat cereal for breakfast.
If your digestion is fine, go for granola
Granola is made by mixing whole grains like oats, barley, and whole wheat with nuts and dried fruits, then baking it in the oven with honey and maple syrup. Since it doesn’t go through a grinding process, it’s harder to digest than cornflakes. Also, granola has more dietary fiber than cornflakes, so if you have a weak stomach, you might have trouble digesting granola.
Have you heard of hot cereal?
Have you heard of hot cereal? Unlike regular cereal, served with cold milk, hot cereal is a type of oatmeal cereal consumed with warm milk or soy milk. It’s a popular breakfast in India and is made with oats, recognized as one of the top ten health foods in the world. Eating hot cereal can make you feel fuller because it’s more similar to a meal.
It’s better to eat with milk
Cereal should be consumed with milk, soy milk, or plain yogurt to make it a more balanced meal. Consuming cereal alone does not provide enough calcium, protein, or vitamin B2, but dairy products can supplement these nutrients. Adding a salad can also help balance the nutrition.
Tips for eating cereal healthily
Eating cereal healthily can be achieved by choosing those made with whole grains, oatmeal, quinoa, and similar ingredients. Whole grains are beneficial because they help lower cholesterol levels and reduce the risk of diabetes. Since it’s often difficult to consume enough fiber through your diet alone, incorporating whole-grain cereal can be a good solution. Add fresh fruits like strawberries, blueberries, or raisins to make your cereal more delicious.
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