Which breakfast cereal is really healthy?
In a hurry to start the day, the classic breakfast is replaced by cereals. A new one is added to the supermarket shelves every day. How healthy are these cereals?
arket shelves filled with breakfast cereal options. As the grains are processed, the natural vitamins and minerals they contain decrease and the additives increase. In most packages, the “natural il and” sugar-added ”labels are not descriptive enough. Then how can you be sure that you are eating a healthy and nutritious breakfast cereal? What options should you eliminate? Here are the answers.
OAT PASTE: Nutritionists refer to oats as the king of breakfast. Consuming oats with fruits ensures a healthy start to the day and your energy stays in balance all day. Some oatmeals are supplemented with B-group vitamins, iron, vitamin C and more. This can help you get all the nutrients you need.
Muesli: Muesli can be a healthy option; but it should be noted how much sugar is added. They may contain high amounts of sugar. Try to choose those with low sugar content. Alternatively, you can prepare your own mix with oats, nuts, seeds and fruit at home.
healthy one.
BRASS BLASTS: While rice bolls seem innocent, they actually need to be avoided. Although white rice has nutritious properties, it disappears when processed and refined. For this reason, add salt and sugar together in the rice breaks. This will prevent the sudden drop and drop of your blood values during the day. Otherwise, shortly after breakfast, your blood sugar and energy will decrease.
CORN FLAKES: Add a handful of seeds and fruit to make cornflakes a nutritious alternative.
Those who want to lose weight should make the right choice
- Breakfast cereals with chocolate or honey contain lots of sugar. Rather than sweeten it with honey and fresh fruit.
- Many cereal flakes include dried fruit, chocolate and even nuts. Know that these products are not for you if you want to lose weight.
Tips for the right breakfast
When choosing cereal for breakfast, choose cereal that will retain more of its structure. Oats maintain their structure for longer and keep you satiated longer and are healthy. When you add milk, low-fiber breakfast cereals do not get wet quickly and have little satisfying properties.
Breakfast cereals Good-bad-proper
-Rice bursts - Bad: Free of nutrients and refined. Therefore, it may contain salt and sugar.
-Musli - Suitable: Pay attention to the sugar content.
- Oats: - Good: Low sugar, full and nutritious.
-Plenty of fiber oat bar - Good: Rich in fiber and whole grain. Low sugar.
- Chocolate cornflakes - Bad: High sugar content.
- Colorful cereal - Bad: Stay away because it is too sweet and too processed.
How much sugar-fat-salt ratio should be in muesli and cereals?
Choose
- Sweetened sugar: 100 grams of sugar 5 grams or less.
- Low fat: 100 grams if 3 grams or less fat.
- Slight saline: if 100 grams of salt is 0.3 grams or less.
avoid
- Sugar: if there is more than 22.5 grams of sugar per 100 grams.
- Oily: if there are more than 17.5 grams of fat per 100 grams.
-Salt: If there is more than 1.5 grams of salt per 100 grams.
Reduces the risk of heart disease
People who consume at least 48 g of whole grain per day,
Tends to have a healthy body weight,
The risk of coronary heart disease may be reduced by 20-30 percent.
A decrease of 20-30 percent in the development of type 2 diabetes can be seen.
3 servings a day!
International health organizations recommend consuming 3 servings of whole grain products per day for adequate and balanced nutrition.
1 serving of bulgur in main courses
1 portion of wheat in salads
Consuming 1 portion of whole grain cereal for the first meal in the morning helps to meet the 3 grain full grain recommendation per day.
8Axx
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