Maintaining good health and feeling energized throughout the day requires eating a high-quality, balanced breakfast.
In fact, according to a 2018 study, the quality of your breakfast is so crucial that eating an unhealthy meal is worse for you than eating no breakfast at all!
Cereal, in particular, maybe one of the most dangerous villains when it comes to bad breakfast foods. Read on to find out why cereal is even worse for you than we believed.
Why is cereal so bad?
Cereal is delectable, but it's also one of the worst morning items you can consume. Not only is it typically high in added sugar, but it also lacks vital elements essential for a nutritious morning meal.
According to Monique Tello, MD, MPH of Harvard Health Publishing, breakfast foods such as cereal, muffins, and bagels, might negatively affect blood sugar and insulin levels.
"All that sugar is easily funneled into your fat cells by insulin, where it becomes stored energy, sometimes known as body fat," adds Tello.
Cereal sugar can ruin your brain.
Cereal's added sugar level is one of the worst things about it. Frosted Mini-Wheats contain roughly 51 grams of carbohydrates and 12 grams of added sugar per 60-gram serving.
Honey Nut Cheerios has 22 grams of carbs and 9 grams of sugar in a 3/4 cup serving.
These figures may not appear to be alarming at first, but keep in mind the sugar content of the milk you'll be using (13 grams per 8-ounce cup), as well as how simple it is to go over the small serving size; of just 3/4 cup!
Not only does add sugar cause weight gain, an increased risk of diabetes, and higher blood pressure, but the higher amount of sugar consumed in the morning hours may have long-term consequences.
The Journal of Physiology released a review on the links between brain health and high-sugar diets, and what they discovered was that eating more sugar with less good fats can lead to worse cognitive function.
Cereal can make you feel hungrier.
Although pastries, pancakes, and sugary cereals are delightful ways to start the day, these processed carbohydrates with a lot of added sugar will make you feel hungry and crave more sugary carbs throughout the day.
According to the Harvard School of Public Health, when you eat meals high in added sugar and processed carbs, your body stores them as fat quickly.
They discovered that these kinds of meals cause weight gain and contribute to increased tiredness, appetite, and cravings.
What should I eat instead?
There are a few options for continuing to enjoy the benefits of cereal without the bad consequences. Try one of these healthier cereal options if you must have your cereal and milk in the morning. They have less added sugar and more nutrients such as protein and fiber.
Try Greek yogurt with a small quantity of cereal or granola and fruit on top if you like cereal because it's tasty and easy to make in the morning.
You'll receive more protein and the crisp cereal texture this way, but because it's only a topping and not the entire meal, you'll eat less of it.
Finally, oatmeal is a terrific option for those who want a sweeter, easier breakfast. It's high in fiber and protein, and you can dress it up however you like.