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Breakfast cereals: are they all he althy? Many people, regardless of age, enjoy eating all sorts of cereals for breakfast. Drenched in milk or yoghurt, they are a tasty, easy-to-prepare and nutritious breakfast, as long as it is unprocessed whole grain flakes.

There are tons of different types ofbreakfast cereals on store shelves . They encourage you to buy them with colorful packaging, and in return they promise a slim figure, beautiful skin and hair. Producers emphasize the extraordinary nutritional value of their products, which is to be provided by whole grains, often enriched with the addition of vitamins and minerals. Often, however, this is just a marketing gimmick. Most of the popular products contain little or no real flakes. But there are plenty of additives that give them the right structure and taste. Misled by the manufacturer, we buy them believing that it is a low-calorie and he althy product.

Natural flakes are made from the grains of cereals: oats, wheat, barley, rye, corn and rice, and nothing but grains should be included in them. During production, the grains are removed from the husk and then only pressed, so that all the richness of ingredients remains inside. Ordinary flakes need to be boiled or soaked for 12 hours before eating. Only instant flakes, subjected to a special hydrothermal treatment, can be eaten immediately, but they are less nutritious.

The main advantage of cereals is fiber. This insoluble improves intestinal peristalsis, prevents constipation, and protects against colon cancer. Soluble fiber improves metabolic processes, lowers blood glucose and cholesterol levels. It quickly gives a feeling of fullness, reduces hunger, protects against gaining weight and supports slimming. However, only unprocessed fiber, which is found in natural products, has these properties.

What additives can be found in the petals?

The problem is that the vast majority of the flakes on the market are industrially processed products, produced not from whole grain, but from its small particles - grit or flour. An example is the popular corn flakes.Most of them are made of properly processed, high-temperature-roasted porridge, thanks to which they take the form of crunchy flakes. They owe their taste to a large amount of sugar and s alt. The toasted flakes may contain acrylamide - a substance that is formed during the thermal treatment of carbohydrate-containing products, which promotes cancer and atherosclerosis.

There are also so-called crunchy, i.e. flour crunches, sometimes with the addition of flakes, stuck together with honey or syrup and fried in fat. The inscription on the label "crunchy natural" suggests that it is natural flakes. Meanwhile, oatmeal accounts for only 45 percent. the rest of the product, the rest is hardened vegetable fat (there is a suspicion that it may contain harmful trans fats), cereal crisps (made of corn grits, wheat flour, sugar, s alt), wheat flour, corn grits, honey, s alt, flavor, sunflower seeds, linseed linen. Various substances are added to the flakes to make the product more attractive: sugar and sweeteners, candied fruit, nuts, pieces of chocolate, honey, s alt, enhancers, dyes and preservatives.

Beware of sugar in cereal for kids!

More than half of all flakes we buy are products from the children's shelf. Producers know that children are fond of sweets, so they pour sugar indefinitely. Sucrose is often replaced with glucose-fructose syrup, which causes more metabolic disturbance than regular sugar. Some flakes contain more sugar than a donut or a bar. There are also those where 1/3 is sugar! Regular consumption of such cereals is a simple way to obesity, it can disturb sugar metabolism and, as a result, lead to type 2 diabetes. Therefore, it is better not to get children used to sweetened and chocolate breakfast cereals. Light balls and pillows should be avoided. They are made of a mixture of cereal flours, which is lightly dried, "puffed", and finally covered or filled with sweets. So what if there is a large inscription on the packaging of strawberry pillows that they have been enriched with vitamins and calcium, when there are no flakes on the long list of ingredients, only wheat and rice flour, sugar, palm oil, glucose syrup, corn starch, strawberry powder, emulsifier, aroma, antioxidant, acidity regulator. You should also suspect flakes with frosted peas, chocolate dragees and crisps. In addition to a lot of sugar, you can find artificial colors, flavors, emulsifiers and preservatives there. The colored text, "8 vitamins, calcium, whole grain" suggests he alth is the same. It turns out that the product contains 65 percent. flour, including 45 percent. whole grain wheat, moreovercorn, rice, sugar, glucose syrup, cocoa, palm oil, s alt, glucose, flavors, sodium phosphates.

Don't be fooled, study the composition

When choosing petals, you need to carefully study the ingredients, even though they are written in very fine print. It is best to choose natural flakes without any additives. If it is a mixture of petals, the manufacturer should indicate the percentage of the composition. Nutritionists emphasize that the shorter the distance of the flakes from the field to the table, the he althier they are. You need to pay attention to the calorific value of the product. Generally, cereals are high in calories (starch, some fat, protein). So let's choose those with less than 300 kcal / 100 g. If there are more calories, such flakes contain a lot of sugar and fats, which unnecessarily increase their energy (corn flakes contain 363 kcal / 100 g, sweet balls liked by children - even 450 kcal / 100 g). It is worth paying attention to the fiber content, because it is an important component of the flakes. The word "high in fiber" does not always mean that the flakes are he althy. There are products on the market to which fiber has been added, for example in bran, but also a huge amount of sugar. The same applies to enriching the flakes with vitamins and calcium - calcium is absorbed best from dairy products, the best source of vitamins is fresh fruit, besides, such flakes usually contain a lot of sugar and other additives. The names "fit" and "fitness" are also a trap. Since their use is not regulated by law, manufacturers use them for marketing purposes, because we are happy to choose products that lose weight. Such cereals contain the same amount of calories as regular ones, or even more.

What do breakfast cereals contain:

Oatmeal- the richest in soluble fiber, which, like a brush, sweeps away harmful waste products. Most of them contain proteins containing almost all amino acids. They provide B group vitamins that strengthen the nervous system. It is a good source of magnesium, iron and unsaturated fatty acids. Plain flakes are the most valuable, mountain flakes are more refined, and instant flakes are the most processed.

Barley flakes -contain antioxidants, so they prevent cancer. They are easy to digest and regulate digestion. Helpful in slimming, thanks to the large amount of B and E vitamins, they improve the complexion, hair and nails.

Rye flakes -regulate the metabolism. They contain a lot of iron, magnesium, potassium, calcium, E and B vitamins. They are valuable due to the presence of fluoride. They protect against cancer.

Millet flakes- gluten-free, with vitamins E andgroup B, they also have zinc, silicic acid - ingredients ideal for hair and nails.

Buckwheat flakes- gluten-free, compared to others, they contain the most lysine, a substance that has a positive effect on the brain. They are recommended for people who are learning and working mentally. They contain a lot of magnesium, iron, calcium, vitamins C, E, B vitamins and sulfur.

Cornflakes- gluten-free, they are a rich source of fiber, magnesium, iron, potassium and selenium. They are easy to digest, perfect for people with stomach problems, convalescents and children. The downside is the high amount of sodium in some corn flakes products.

Worth knowing

All cereals are high in calories. By eating 100 g of corn or oat flakes, we will provide the body with about 360 kcal, and by eating the same portion of wheat bran - only about 190 kcal. Flakes with the addition of chocolate or honey will be a caloric bomb, because a portion of 100 g contains about 480 kcal.

Muesli career

The name of the popular muesli comes from the Swiss national dish - muesli, eaten there for centuries, most often for dinner. It consisted of groats, milk, fresh or dried fruit and nuts. At the beginning of the 20th century, it was popularized by Dr. Bircher-Benner from Zurich, promoter of he althy natural cuisine. In "Muesli Bircher", the basic ingredient was grated apples or other seasonal fruits (according to the doctor, all but very watery fruits are suitable, but apart from apples, mainly apricots, peaches, blueberries, blackberries, currants, mulberry fruits, raspberries, plums are recommended), the taste of which should not be obscured by flakes or grits. Nuts are just an addition to sprinkling - they improve the taste and increase the nutritional value, and you can omit them. The dish should be light and fruity, prepared just before serving. It is best to eat it on an empty stomach (at the beginning of breakfast or dinner), because then the ingredients will be better used. The Swiss invention took the world by storm. Prepared mixtures began to be produced. Nutritionists argue that it is better to buy natural flakes (necessarily oatmeal, barley) and mix yourself, add your favorite fresh or frozen, or dried fruit, but not candied !, a few nuts or almonds, and if you like - a teaspoon of honey. Due to the calorific value of the flakes, do not overdo it. Several times a week, 3 heaped tablespoons per glass of milk (yogurt, kefir) is the recommended breakfast serving.

"Zdrowie" monthly

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