Cereals are one of the most popular breakfast foods, but not all of them are created equal.
That’s why it’s important to choose healthy options. This means choosing cereals with wholesome ingredients and less sugar.
You’ll also want to look for a cereal that’s high in protein, fiber and heart-healthy fats. That way, you’ll feel full and satisfied without gaining weight!
Protein
When it comes to breakfast, protein can be the nutrient that makes all the difference in keeping you full until lunchtime. It can also help you control blood sugar levels and keep hunger at bay throughout the day, so it’s one of the most important nutrients to include in your diet.
The good news: There are plenty of healthy cereals on the market that can give you this boost without adding too much fat or calories to your meal. Plus, many are free of gluten, so they’re a great choice for those who suffer from celiac disease or are on a wheat-free diet.
What’s more, these options are packed with nutrients that will help you kick off your day on a healthy note, from fiber and heart-healthy fats to the micronutrients zinc and iron, which are crucial for bone health.
For example, Magic Spoon is made with a milk protein blend and sweetened with monk fruit extract and allulose, which are found in figs and raisins, and it’s gluten-free. Depending on the flavor, each serving contains 13 or 14 grams of protein.
Fiber
You probably don’t get enough fiber every day, so it’s important to make sure you eat it in the right foods. A high-fiber diet can reduce your risk for heart disease and diabetes, keep you feeling full longer and help prevent some cancers.
Choosing cereals with high fiber content is one way to boost your intake and help you meet the recommended daily allowance (25 to 38 grams for adults). Look for breakfast options that are made from whole grains like oats, wheat and barley.
You can also find high-fiber foods in many fruits, vegetables, legumes and nuts, so be sure to include a wide variety of healthy foods to ensure you get the fiber you need. Studies have shown that eating a variety of whole foods in moderation is the best way to meet your daily fiber needs.
Heart Health
Aside from being a great source of energy, healthy cereals also contain vitamins and minerals. Look for breakfast cereals made from whole grains such as corn, oats and wheat. These are good sources of fiber, which helps keep you full for longer and lowers blood sugar levels.
Similarly, choose low-fat varieties that don’t contain saturated or trans fats. Foods high in these fats increase your risk for heart disease and diabetes.
It’s also important to check the ingredient label on your cereal. Many popular brands are packed with artificial colors, flavors and preservatives.
Choosing whole grain cereals will provide you with fiber, vitamin B, iron, folic acid and magnesium. Moreover, these nutrients will help lower your cholesterol and reduce the risk of cardiovascular disease and diabetes.
Sugar
Sugar is an essential source of energy and also has several important health benefits. But too much of it can lead to weight gain and other problems such as diabetes, tooth decay and heart disease.
A range of sugars occur naturally in fruit, vegetables and dairy products; they are also added to a wide variety of foods and drinks as a sweetener. These include glucose, fructose and galactose.
These sugars can be found as monosaccharides (simple carbohydrates) or as disaccharides, which are polymers of more than two sugars. These types of carbohydrates include simple sugars, such as glucose and fructose, and longer, complex carbohydrate polymers called oligosaccharides and polysaccharides.
Table sugar, or granulated sugar, is a disaccharide composed of glucose and fructose. It is produced by extracting juice from the sugarcane or sugar beet and adding heat, lime and flocculation aids to the juice. This process causes the sugars to invert into each other, and the pH of the juice to rise to a neutral level of 5.0-6.5.