Q: I like serials, but sometimes I think it’s nutritious than desserts. Can I use a healthier option? How can I find it?
There are many things to love about cereals. It is often provided with delicious, easy to prepare, endless varieties and flavors, and can include a variety of beneficial nutrients.
However, the richness may not be associated with a lot of ambiguity or misunderstandings.
Experts say that there are better options, but it can be difficult to find it. Here is a tip on how.
Turn over the box
Dr. Preeti Kishore, a non -scholar of Bronx’s NYC Health + Hospital, said the first step in choosing a semi -intuitive but healthy cereal is to ignore the front of the box.
Some grains have a full claim that suggests health. Example: Good for your heart or immune system, lowering cholesterol, or making it a real fruit.
But their nutrition labels can tell different stories. For example, some have added sugar and calories as desserts. Maddison Saalinger, a nutritionist at Miami University, said many people were made of refined grains and blood sugar could be sprinkled quickly. Over time, diets with high purified grains can increase the risk of type 2 diabetes, obesity and other chronic diseases.
Dr. Kishore said that even some grains with the same claims as “immune support” have no evidence.
Priority
The whole grain is an essential part of a healthy diet. They contain nutrients such as B vitamins, iron, magnesium and antioxidants, and nutrients such as heart and intestinal health fiber.
Grain is considered “whole” when included Three parts: Inner arrangement (rich in carbohydrates), bacteria (including nutrients such as vitamins, folic acid and healthy fat) and bran (filled with fibers).
On the other hand, sophisticated grains have been peeled off as one of them, Saalinger said it removes all health benefits of grain. Refined grains have less charging and setting than stomach grains.
Find phrases such as the entire grain wheat, the grain grain, the corn grain corn and the grain grain brown rice in the material list. ADERN YU, a nutritionist of the City of Hope Cancer Center of California, is a component such as flour or corn flour, which indicates the presence of refined grains, ADERN YU, a nutrient of California’s main grain, is the first ingredient in which the following ingredients are first listed. Set the ranking.
Find a textile suite spot
Most adults do not receive more than 21 to 38 grams of fibers per day.
Many higher fiber cereals, such as one original bran morning cereal (18 grams per serving) or Nature ‘S Path Smart Bran (17 grams per serving), can help to achieve this goal. But if you are not used to consuming a lot of fibers at once, Saalinger warned that it could cause unpleasant side effects such as bloating or gas.
Dr. Kishore said he chose diversity with more than 5 grams per serving to be comfortable with higher fiber cereals. From there you can follow your path.
Be careful with the hidden sugar
Federal health experts recommend that most people will eat less than 50 grams of sugar every day. American Heart Association sets about 25 grams a day for women and 36g per day for men.
Some breakfast cereals, even “health,” serials can actually contribute to that limit. For example, the serving of Honey Nut Cheerios has 12 grams of sugar. Cracklin ‘Oat Brush There are 15 grams.
Saalinger proposed to choose grains with less than 8 grams of sugar per serving to avoid eating too many sugars per day.
Dr. Kishore Be careful of the sugar source hidden in the list of ingredients. High flat ground corn syrup, fruit juice concentrate, honey and agave Nectar are different names with sugar.
Do not be distracted by ‘extra’
For example, many breakfast cereals are reinforced with added nutrients such as vitamins and minerals or proteins. Dr. Kishore said it could be beneficial if there was a lack of specific nutrients.
But if you follow a balanced diet, she will already be well received, she said. And this added vitamin and minerals do not cancel other healthy aspects of the cereal.
Certain nutrients such as protein, iron, zinc or B vitamins can taste back keys, bitter taste or metallic, she said.
conclusion
It is actually possible to find a healthy cereal, but experts warned that it should not be your only breakfast option. Integrating other foods such as eggs and teeth seed pudding into breakfast can help you get healthy balance of nutrients. Dr. KISHORE said that with some meals, these alternatives can be as fast and convenient as serials.
