2024-03-18 09:37:52
▲ Cereal slices hide high-sugar traps. 27 breakfast cereals competed, and 3 were carefully selected to be healthier.
[Cereal breakfast/cereal flakes/breakfast/low sugar/low fat/low sodium/cardiovascular disease]Cereal breakfast is the breakfast of choice for many people, but most cereal breakfasts on the market may have hidden high-sugar traps, and long-term consumption may increase the risk of Cardiovascular disease risk. TOPick recently reviewed 27 breakfast cereals on the market and invited Australian registered dietitian Ariel Chan (APD) to recommend low-fat and low-sugar breakfast cereals to teach everyone to eat healthier.
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According to the recommendations of the Center for Food Safety, foods with more than 15 grams of sugar per 100 grams are considered high-sugar foods, and nearly 90% of these 27 common cereals are classified as “high-sugar foods.”
A competition of 27 breakfast cereals (from high to low sugar content):
Ariel Chan said that most commercial cereals on the market have relatively high sugar content. For example, “Nissin Rich Fruit Cereal” has a content of 63 grams per 100 grams, which is equivalent to 18 teaspoons. sugar. The fat ratio of some portions cannot be ignored. For example, the fat content of “Quaker Nut Oatmeal Crisp” per 100 is 15.3%. If you eat it with whole milk for breakfast, you will have already consumed a very considerable amount of fat in the morning. In addition, the sodium content is one of the nutrients that needs to be paid attention to. Generally speaking, more “bland” cereals will be added with more salt during processing to improve the taste. For example, as can be seen in the above products, corn flakes and rice flakes The sodium content is generally higher.
Among these 27 breakfast cereals, the lowest fat is “Kellogg’s Original Corn Flakes” with a fat content of 1 gram per 100 grams, and the lowest sugar is “Weetabix Whole Wheat Nutritional Breakfast” with a sugar content of 4.2 per 100 grams. grams, and “Quaker Nut Oatmeal Crisp” has the lowest sodium content with 63 mg of sodium per 100 grams. Based on the comparison of the above nutritional ingredients, Ariel recommends 3 options to everyone:
She pointed out that “Weetabix Whole Wheat Nutritional Breakfast” contains 362 calories per 100 grams, including only 2 grams of fat and 12 grams of protein. In addition, it also has 10% dietary fiber, only 4.2 grams of added sugar, and 110 mg of added sugar. of sodium. “Meadows Cornflakes” contains more than 94% corn, with a sugar content of 6 grams per 100 grams and a very low fat content of only 1%. However, it only lacks fiber, with only 3 grams of fiber per 100 grams and a higher Sodium content. In addition, “Kellogg’s Special K Crispy Rice Chips Original” contains 357 calories per 100 grams, with only 2.3 grams of fat and 7 grams of protein. It also contains various added vitamins, including folic acid and iron, but contains The sugar content is slightly higher at 12%.
Long-term consumption of high-sugar cereals may increase risk of cardiovascular disease
Ariel said that not all breakfast cereals are healthy foods. Some breakfast cereals may be high in sugar, contain artificial additives, or be overly processed, which are pitfalls. Long-term consumption of high-sugar breakfast cereals may also lead to health problems, such as weight gain, chronic fatigue, blood sugar fluctuations, dental problems and increased risk of cardiovascular disease. High sugar intake may also lead to the development of insulin resistance and diabetes.
She suggested that if the public wants to choose cereal chips with lower sugar content, they can pay attention to the nutrition label to check the total calories, sugar, fat and fiber content. The added sugar content per 100 grams should preferably be less than 20 grams; at the same time, avoid containing too much You can avoid high-sugar options by avoiding products with processed, artificial additives and trans fats, and cereal chips with ingredients like dried fruits, honey, etc.
Healthy eating tips
When it comes to eating cereal for breakfast, Ariel Chan recommends considering the following tips to eat healthier:
- Choose whole grain cereals, which provide more fiber and nutrients
- Add fresh or frozen fruit for added nutritional value
- Choose low-sugar or sugar-free options
- Avoid adding condiments or syrups
- Make your own cereal mix to control the amount of sugar and additives
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Editor in charge: He Peiyi
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