Cracked wheat cereal is sold by many cereal companies, including Bob's Red Mill, Hodgson Mill and several others. The nutritional information differs for each, but all are low in fat, cholesterol, sodium and sugar. A typical serving of cracked wheat cereal is a quarter cup. The calorie content can range from 110 to 140 calories per serving. The cereal is made up of 100% whole wheat, including the wheat bran and germ.
Expert Insight
The United States Department of Agriculture recommends eating between six and 11 servings of grains daily, preferably from whole grains. According to the National Library of Medicine, whole grains such as cracked wheat cereal are complex carbohydrates that provide more vitamins, minerals and fiber than processed and refined simple carbohydrates. In "The 150 Healthiest Foods on Earth," Dr. Jonny Bowden says processed grains have been stripped of their bran and germ layer, where the majority of nutrients are located. Cracked wheat cereal retains its nutrients because its bran and germ layer has not been removed.
Misconceptions About Carbohydrates
Many people believe eating carbohydrates can lead to an increase in total calories and weight gain. In the "The Food Bible," author Judith Wills says consuming an excess of any food such as proteins and fats can increase your risk of being overweight. The National Library of Medicine advises 40 to 60 percent of your total calories should come from complex carbohydrates and natural sugars. A quarter-cup serving contains about 29 g of carbohydrates or 10% of your daily value based on a 2,000-calorie diet, but your recommended daily values may be different. Cracked wheat cereal is a complex carbohydrate that provides your body with energy. Enzymes break down carbohydrates into glucose, or blood sugar, which is released into your bloodstream and converted into energy.
Function of Fiber
Cracked wheat cereal contains about 5 g of dietary fiber. Dr. Bowden says fiber may help lower cholesterol levels and slow the absorption of sugar, so cracked wheat cereal is an ideal food for people with diabetes or those with any blood sugar challenges. The majority of the fiber content is insoluble fiber. In "The Fiber35 Diet," author Brenda Watson says insoluble fiber moves bulk through the intestines and promotes regular bowel movements.
Considerations for Sugar
A serving of cracked wheat cereal contains no added sugar. This means no table sugar or alternative sweetener such as honey, corn syrup or molasses has been added. According to "The Nutrition Bible," sugar raises levels of a hormone called insulin, which may contribute to diabetes, heart disease and aging. Cracked wheat cereal is often served with items like brown sugar, cinnamon, honey, fresh berries, bananas, apples, raisins or other dried fruits. These ingredients increase the sugar and calorie content of cracked wheat cereal.
Types of B Vitamins
Cracked wheat cereal provides you with B-complex vitamins. Examples include thiamine, riboflavin and niacin. According to "The Nutrition Bible," the primary function of thiamine is to cooperate with other vitamins of the B complex to convert glucose to energy. A quarter-cup serving provides about 10% of your daily value of thiamine. In addition, the B vitamins aid in the metabolism of fats, proteins and carbohydrates.
References
- "The 150 Healthiest Foods on Earth"; Jonny Bowden, Ph.D., C.N.S.; 2007
- National Library of Medicine: Carbohydrates
- "The Food Bible"; Judith Wills; 1998
- "The Fiber35 Diet"; Brenda Watson, C.N.C., and Leonard Smith, M.D.; 2008
- "The Nutrition Bible"; Jean Anderson, M.S., and Barbara Deskins, Ph.D.; 1995
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