“Granola can definitely be a healthy breakfast option,” says Patton. But there are a few things to consider when buying, he says, because among the supposedly healthy breakfast cereals and muesli mixes there are many products that are full of refined carbohydrates and added sugars. In order to distinguish the really healthy products from the disguised sweets, one would have to take a look at the nutritional value table and list of ingredients. The following should be noted.
Kate Patton is a nutritionist at the renowned Cleveland Clinic in the USA. In a recent article from the clinic, the expert explains how to put together a balanced muesli to start the day in a healthy way.
Breakfast cereals are an easy and delicious way to start the day. However, most breakfast cereals and cereal mixes turn out to be veritable sugar bombs. A nutrition expert explains what belongs in a healthy cereal and what does not.
1. whole grains
Start the day with a healthy breakfast
First Patton recommends whole grain products. Whether it’s whole wheat, whole grain oats or whole grain brown rice, compared to white flour products and refined cereals, whole grains are richer in fiber, proteins and nutrients such as iron, magnesium, selenium and B vitamins. Among other things, this promotes heart health. At the same time, the higher proportion of dietary fiber ensures that you stay full longer. A good muesli should contain at least 2.5 grams of dietary fiber per portion.
Protein can also help you stay full longer. Some cereals, such as oat flakes, have a high protein content by nature. Sweetened breakfast cereals often contain only one to two grams of protein per 100 grams. Healthier cereals have a protein content of 10 grams or more.
Breakfast flakes are often disguised sweets
As already mentioned, many breakfast cereals are the purest sugar bombs. “To start your day healthy, look out for low-sugar cereals with less than six grams of added sugar per serving,” Patton recommends. Portion size is considered to be between 30 and 60 grams. Sugared breakfast mixtures often already contain over 30 grams of sugar per 100 grams. Patton points out to pay attention also to hidden sugars. In some cases, manufacturers disguise the sugar content with terms like
Some muesli mixes and breakfast cereals have a surprisingly high salt content, even if you don’t taste it immediately. “Choose a muesli with less than 140 milligrams of sodium (salt) per serving,” advises Patton.
There are also simple ways to enhance your breakfast cereal. “I’m a big fan of sliced almonds and chopped walnuts,” reveals Patton. Here are a few tips for more variation in muesli:
“Even if a product is high in fiber and contains whole grains, you still need to be careful,” warns Patton. Because many fiber-rich cereals are quite carbohydrate-rich. Therefore always pay attention to the portion size and the calories. Especially when a muesli contains many nuts and seeds, surprising amounts of calories are quickly accumulated.
WashingtonNewsday Health and Wellness.