Breakfast cereals – which ones to choose?

Cereal can be some of the most misleading food products, as some contain huge amounts of sugar while the packaging says “low fat”. Numerous studies have shown that people who eat breakfast are less likely to be overweight. Therefore, the right choice of cereal is a very important part of a healthy diet.

Cereal is made up of carbohydrates,  a very small amount of sugars is naturally present. The problem lies in processed cereals that contain an unhealthy amount of added sugar.

Important ingredients of cereal:

Fibre is essential for a healthy digestive system and has a positive effect on heart health. Foods rich in fibre, usually provide a low glycemic index and are digested slowly, so we feel full for longer.

Sugar– Most breakfast cereals and cereal mixes are high in sugar, making them tastier, especially for children. In general, choose cereals that contain less or no sugar. Exceptions are all cereals that contain dried fruit and naturally occurring fruit sugar. This is not to say that oats are unhealthy, as they provide naturally-occurring sugars and many nutrients and fibres. When choosing cereal, make sure they do not contain fructose corn syrup, honey, sugar / brown sugar, dextrose and glucose.

Fat– Many breakfast kinds of cereal contain fat. When choosing your cereal, make sure that these fats are not saturated. If cereals contain nuts and seeds, they are great for you, as they contain unsaturated fatty acids, which are a rich source of energy.

Whole grains are the best choice as they contain essential vitamins, minerals, protein and fibre. Many kinds of cereal on the market is processed and thus loses their rich nutritional value.

Calories– If you go for low-fat and low-sugar grains, the calorie value will also be lower. Keep in mind, however, that some cereal products may contain slightly more calories due to fruits and nuts and are still the right choice for a healthy breakfast that contributes to your health and well-being.