Choosing the best cereal can be confusing. Choose something of high nutrient value for breakfast because it starts your metabolism and lets your body know that it is time to get up and go. Many cereals are loaded with added sugars, refined grains and artificial flavorings. To avoid consuming an unhealthy product, look for breakfast cereals made with whole grains and a high protein and fiber content.
Whole Grains
The first ingredient of a breakfast cereal should be a whole grain. This includes whole grain wheat, oats, barley, rye, rice, corn and bulgar. A whole grain consists of all three layers of the grain. Bran, the outer component of a whole grain food, is rich in fiber and B vitamins. Protein is found in the germ and endosperm, the two inner layers. Refined carbohydrates are stripped of the outer layer or layers and thus lacking in nutrients and fiber.
Fiber
Consuming a high fiber breakfast can help you achieve your daily target intake. The United States Department of Health and Human Services predicts that most Americans fall short of the daily recommended intake. They suggest consuming 14g of fiber for every 1,000 calories. For most Americans this equates to 25 to 35g of fiber per day. Choose cereals with naturally occurring fiber such as the fiber found in whole grain products.
Oats
Oat cereals are famous for their ability to lower cholesterol. Beta glucan has long been accepted as the primary functional component of oats. In the Mar. 26, 2007 issue of "Nutrition Journal", researchers Queenan and Stewart concluded that study participants that consumed 6g of beta glucan per day for six weeks significantly reduced their blood cholesterol levels. Oat cereals are a delicious alternative to traditional oatmeal with all same the benefits.
Protein
Protein is needed for energy and maintenance of lean body mass. Many cereals use soy, seeds or nuts to increase the protein content of their product. Furthermore, milk is rich in protein and adds to the nutritive value of a breakfast cereal. Cow's milk, soy milk and almond milk are all good sources of protein. The high quality proteins of seeds and nuts are easily digested and utilized in the body. Most are also high in omega-3 fatty acids.
Omega-3 Fatty Acids
Seeds and nuts are often added to breakfast cereals because they are also packed with omega-3 essential fatty acids. Some commonly found in breakfast cereals include flax, pumpkin, almonds and pecans. The American Heart Association advises that consumption of omega-3 fatty acids may decrease risk of heart disease. Grind and sprinkle a serving of omega rich flax seeds over your cereal to add a rich and wholesome flavor.
References
- American Heart Association: Diet and Lifestyle Recommendations
- Food and Drug Administration: Natural and Organic Foods
- United States Department of Health and Human Services: Dietary Guidelines for Americans
- "Nutrition Journal": Concentrated Oat ?-glucan, a Fermentable Fiber, Lowers Serum Cholesterol in Hypercholesterolemic Adults in a Randomized Controlled Trial.
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