Khaberni - Many people start their day with breakfast cereals, thinking they are a healthy balanced choice, but nutrition experts confirm that the quality of these products differs significantly depending on the level of processing, the amount of added sugar and sodium, and the proportion of whole grains and fiber.
According to a recent health ranking published by Verywell Health, the most beneficial breakfast cereals are those that are least processed and richest in fiber, while the nutritional value declines as the amount of sugar and artificial ingredients increases.
Oats in the lead
Cooked oats topped the list of healthy choices, as they are the least processed type and naturally free of added sugar, in addition to containing fiber and protein which enhance satiety and regulate blood sugar levels. Experts warn of some types of flavored instant oats, which may contain high amounts of sugar.
Whole grains are a balanced option
Following oats are whole wheat grains, like "shredded wheat", which rely on limited ingredients and provide higher fiber compared to refined cereals. Toasted wheat and barley grains also ranked high due to their richness in fiber, although they sometimes contain high levels of sodium.
Cereals combining whole grains and seeds are considered a relatively good option due to their protein content, but they are not always ideal due to the high salt content in some commercial products.
Choose options with caution
In the middle of the list came ready-to-eat oat cereals, like some globally known types, as they contain less sugar compared to sweetened cereals, but still provide less benefit than cooked oats, due to lower fiber content and the presence of artificial additives.
The worst list..
On the other hand, sweetened cereals made from refined corn, rice, or wheat settled at the bottom of the ratings. These products are characterized by high added sugar and low fiber, in addition to containing colorants and preservatives, making them closer to sweets than a healthy breakfast meal, especially for children.
How do we choose the best?
Nutrition experts advise carefully reading the nutritional label and looking for the following phrases:
- The phrase “whole grains” as a primary ingredient
- High fiber
- As little added sugar as possible
- Low sodium
It is also advised to serve breakfast cereals with fresh fruit, nuts, or natural yogurt, to improve nutritional value and reduce blood sugar fluctuations.
In conclusion, specialists affirm that a healthy breakfast does not depend on the brand name, but on what the package actually contains.
