How is cereal good for you

Wholegrain cereals and foods can reduce the risk of developing certain diseases, including coronary heart disease, colon cancer, diabetes and diverticular disease. Common cereal foods include bread, breakfast cereals, rice, and pasta. Grains include wheat, barley, oat, rye, corn, rice, millet and triticale.

Refined cereals include cake, desserts, white bread, pasta, muffins, sweet or savoury biscuits, refined grain breakfast cereals, white rice, pancakes, waffles and pizza. Wholegrain cereals are a rich source of many essential vitamins, minerals and phytochemicals compounds found in plant foods that have been linked to significant health benefits.

The typical wholegrain cereal food is:. Wholegrain cereals contain many different phytochemicals which have been linked to significant health benefits. These phytochemicals include:. When grains are refined for example, to produce white flour , the bran and germ layers are generally removed, leaving only the endosperm. This process can cause significant losses of fibre, vitamins, minerals, antioxidants and phytochemicals from the grains.

Some fibre, vitamins and minerals may be added back into refined cereal products such as white bread , which compensates for losses, but it is impossible to add the mix of phytochemicals that is lost in the processing. In Australia, it is mandatory for wheat flour used in bread making to be fortified with folic acid and thiamine, and for the salt to be iodised. Refined cereals often have high levels of added sugar, fat or salt, and generally have a higher GI than their wholegrain equivalents.

Eating excessive amounts of refined cereals may cause sharp rises in blood sugar levels and strong responses from the pancreas, which, over time, coupled with other unhealthy dietary behaviours, may lead to the development of diabetes.

Eating wholegrain cereal foods especially those with fibre from oats or barley is associated with protective effects against heart disease in adults. Studies have shown that a high intake of wholegrains at least 2. Also, a study of postmenopausal women found that six or more servings of wholegrain foods per week protected against the effects of cardiovascular disease.

A contributing factor for heart disease is high blood cholesterol levels. Regularly eating wholegrain cereals that are rich in soluble fibre, such as oats which contain beta-glucans and psyllium, has been found to significantly reduce the amount of cholesterol in the bloodstream and may be protective against the development of heart disease. Results from the Nurses Health Studies I and II showed that two serves of wholegrain cereal foods each day can reduce the risk of developing type 2 diabetes by 21 per cent.

The fibre from wholegrain cereals in particular may protect against the development of this condition. People with diabetes may also benefit from eating wholegrain cereals, which have been linked to improvements in insulin sensitivity and better diabetes control. People who are overweight or obese tend to have energy-dense diets. High-fibre foods, such as wholegrain breads and cereals, can be an effective part of any weight loss program as they tend to have a lower energy density.

This means they provide fewer kilojoules per gram of food. High-fibre foods take longer to digest and create a feeling of fullness, which can discourage overeating. Wholegrains are also naturally low in saturated fat and contain healthier polyunsaturated fatty acids. It is highly processed, with many ingredients added. Added sugar may very well be the single worst ingredient in the modern diet.

It contributes to several chronic diseases, and most people are eating way too much of it 2 , 3 , 4. Notably, most of this sugar comes from processed foods — and breakfast cereals are among the most popular processed foods that are high in added sugars.

Starting the day with a high-sugar breakfast cereal will spike your blood sugar and insulin levels. A few hours later, your blood sugar may crash, and your body will crave another high-carb meal or snack — potentially creating a vicious cycle of overeating 5.

Excess consumption of sugar may also increase your risk of type 2 diabetes, heart disease, and cancer 6 , 7 , 8. Most breakfast cereals are loaded with sugar and refined grains. High sugar consumption is harmful and may increase your risk of several diseases. However, studies show that these health claims are an effective way to mislead people into believing that these products are healthier 9 , Breakfast cereals often have misleading health claims printed on the box — yet are filled with sugar and refined grains.

This also affects taste preferences. Studies show that some children prefer the taste of foods that have popular cartoon characters on the packaging 11 , Exposure to food marketing is even considered a risk factor for childhood obesity and other diet-related diseases While the colors and cartoons make the products more appealing to children, the health claims make the parents feel better about buying such products for their kids. Cereal manufacturers are experts at marketing — especially toward children.

If you choose to eat cereal for breakfast, here are some tips to help you select a healthier option. Try to choose a breakfast cereal with under 5 grams of sugar per serving. Read the food label to find out how much sugar the product contains. Breakfast cereals that pack at least 3 grams of fiber per serving are optimal. Eating enough fiber can have numerous health benefits Breakfast cereals tend to be crunchy and tasty, and it can be very easy to consume a high number of calories. Ignore the health claims on the front of the box, making sure to check the ingredients list.

The first two or three ingredients are most important, as they comprise the majority of the cereal. If sugar is listed several times under different names — even if it is not in the first few spots — the product is probably very high in sugar. Protein is the most filling macronutrient. Skip the cereal and opt for some whole fruits, vegetables, and clean proteins instead. Bikes and Gear. United States.

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