Cereals are essential foods that are part of the base of the food pyramid and that they should provide a variety of healthy nutrients and are naturally low in fat. However, its processing has led to the modification of its qualities, either by delaying its expiration, pleasing the palate, or satisfying new consumer trends.
As stated on the website of the American Mayo Clinic, one of the most important sources of information on health in the United States, the average diet of the individual probably includes many cereals, but Are these the healthiest?
Most people do not get enough whole grains in their diet and the initial goal should be to eat at least half of the grains eaten in whole grain form.
The health specialists of the American institution provide information on their website about the different types of cereals and they point out the reasons why we should leave the refined and the enriched.
whole grains
These unrefined grains have not been stripped of the bran and germ in the milling, so all the nutrients remain intact. Whole grains are best sources of fiber and other important nutrients such as selenium, potassium and magnesium. Whole grains are whole foods like brown rice and corn or ingredients in products, like buckwheat in pancakes or whole wheat in bread.
refined cereals
In contrast to whole grains, refined grains are milled, a process that strips them of the bran and germ to provide a finer texture and a longer life on the market. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice, white bread, and cornmeal with the germ removed.
Many breads, cereals, cookies, desserts, and cakes are made with refined grains as well. These processed foods do not keep blood sugar levels stable, which explains the feeling of hunger shortly after eating them.
Fortified cereals
Enriched means that some or many of the nutrients that were lost during processing are added back later. Most refined grains are fortified, and many fortified grains are also fortified, which means they nutrients that do not occur naturally in food they are added, such as vitamins and minerals such as folic acid and iron.
Fortified cereals lack fiber and are not an optimal choice because although they have trace amounts of nutrients, many important nutrients and vitamins are lost during processing.
Choose whole grains
The recommendation from the American institution is to eat whole grains instead of refined ones as often as possible. Examples of whole grains include: oats, brown rice, buckwheat, bulgur, millet, barley, corn, whole wheat bread, pasta or crackers, and wild rice.
“It’s not always easy to tell which grains are in a particular product, especially in the case of bread. For example, a dark bread does not necessarily have to have whole wheat flour, the color could come from a dye,” the Americans point out.
If we are not sure that something has whole grains, it is best to check the product label or the nutritional information panel. It can also help to look for the word ‘whole’ on the package and make sure whole grains are listed first.
From the website of the American institution, these tips for adding more whole grains to meals and snacks:
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Enjoy breakfasts that include whole grains, such as bran flakes, oatmeal, or whole wheat cereals.
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Grab whole wheat toast or bagels instead of the regular ones. Substitute low-fat whole wheat muffins for sweets.
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Make sandwiches using whole grain breads. Swap the white flour for pancakes or pancakes for whole wheat flour.
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Substitute brown rice, wild rice, toasted buckwheat, or bulgur for the white rice.
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Include wild or barley rice in soups, stews, stews, and salads.
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Add whole grains, such as cooked brown rice or whole-wheat croutons, to accompany meat or poultry for added body.
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Use sliced whole wheat toast in recipes instead of dry bread croutons.