There are things you should consider when choosing the first meal of your day, according to one doctor
Cereal is a breakfast staple for many Brits, offering a quick and tasty start to the day without the need for complex recipes or ingredients. However, it may not be as healthy as you believe, with one doctor issuing a cautionary note.
Dr Deborah Lee from Doctor Fox Online Pharmacy has revealed the healthiest and unhealthiest cereals, according to the Express.
Speaking to CNBC last year, Mr Pilnick said: “Consumers are under pressure… so we’re advertising about cereal for dinner. If you think about the cost of cereal for a family versus what they might otherwise do, that’s going to be much more affordable.”
So, which cereals should you reach for and which ones should you give a miss? Dr Lee recommends a Scottish favourite as the top choice.
“You can’t beat a bowl of porridge oats,” she advised. “Oats are a type of whole grain, this means the grains are unrefined. Each kernel still contains the three components the germ, the bran and the endosperm. Oats are regarded as unprocessed foods.”
She added: “If they do undergo any form of processing, this is only minimal. Steel-cut oats have simply been sliced into smaller pieces, and rolled oats have been steamed and flattened to reduce their cooking time.
“Instant oats are rolled oats that have been precooked, flattened and dried. We should all be eating less processed and ultra-processed food.”
To kickstart your day with a nutrient-rich breakfast, Dr Lee suggests crafting your porridge with milk which brings in benefits such as calcium, phosphorus, vitamin D, and protein.
She elaborated: “Adding fresh fruit such as bananas or berries is a great way to start getting your five a day, and adds healthy antioxidants, vitamins, minerals and fibre.
“Nuts and seeds, when added to porridge, provide healthy unsaturated omega-3 fats, as well as vitamins B and E, zinc, magnesium and more fibre.”
For those partial to a crunchy bowl of granola, Dr Lee has some less encouraging words, particularly if it includes chocolate. She asserted: “The unhealthiest breakfast cereals are breakfast cereals loaded with sugar and fat, with a high-calorie content.
“The British Heart Foundation has identified granola with chocolate as the least healthy cereal option. A 50g serving of granola with chocolate contains 227 calories, and 6.8g of saturated fat. But add 125ml of full-fat milk, and this is another 81 calories and 4.6 g of fat. In total 308 calories and 11.8g of saturated fat.”
A typical serving of chocolate granola could account for half of a child’s daily limit on saturated fat and the entire recommended maximum for sugar intake, posing an increased risk of childhood obesity.
Dr Lee emphasised the importance of making smart choices for both children and adults when it comes to breakfast cereals, stating: “Children (and adults) need to choose sugar-free, high-fibre cereals, containing unsaturated healthy fats.
“These can be a great source of nutrition and give a slow release of energy throughout the day, helping them not to feel hungry so they can concentrate at school, and work and play.”
He also cautioned against the regular inclusion of chocolate in breakfast, saying: “Chocolate should only be eaten in small quantities occasionally as a treat and is definitely not needed in breakfast cereal.”
He explained the nutritional limitations of cereals: “Cereals do not contain all the essential amino acids your body needs for protein metabolism. They are often deficient in lysine, threonine and tryptophan.”
Dr Lee didn’t forget to remind everyone about the significance of fruits and vegetables, advocating for their consumption: “We all need to eat our fruit and veg – five-a-day – some say 10-a-day. Cereal itself does not contain fruit and veg (apart from dried fruit which is high in sugar).”
The expert concluded by underscoring the necessity of antioxidants found in fruits and vegetables, adding that while wholegrains are beneficial, one should ideally select the right cereal that complements these nutrients with additions like fresh fruit, nuts, and seeds.
