The Cereal Killer of a Balanced Breakfast
A Bite-Size Read for Your Health and Your Waistline
A nutrient-rich breakfast is key to a full stomach and sustained energy. Theory is great but reality is another story. Am I right?! It’s morning, we’re in a rush with lives to live; there’s no time for cooking that early. So, we turn our old standby — a bowl of cereal? That’s a good choice, right?! We grew up on it! It’s fast, it’s easy, and it’s… truly not as healthy as you’ve been led to believe. Wait…what?!
If you’re a serial cereal eater you’ve probably noticed how hungry you get only to look at the clock and still be a couple, long hours away from lunch. Cereal’s sweet goodness spikes our blood sugar, which inevitably causes a blood sugar and energy crash. The crash triggers hunger…again. Adding insult to injury, this happens even with the non-sugary, “good for you” cereals. Yikes!
Does this mean no more cereal? Not at all! We just have to be smart about it. Here’s how to keep cereal in your diet so it’s still fast and convenient, but won’t leave you famished before noon. The key is balance.
Step one is to read those labels! Next time you’re at the store, read the side of the box, looking at protein, fiber and net carbs. We want the net carbs to be nine or below (net carbs = total carbs — fiber — sugar alcohols — glycerin). The higher the net carbs, the higher the likelihood of spiking our blood sugar which translates into fat storage mode for the body and the return of hunger shortly thereafter. Remember carbs aren’t the only thing to look out for. Keep in mind that protein and fiber at every meal makes removing fat no big deal (as I always say). How does this help you decide which cereal to buy? When reading that label remember the rule of 5: at least 5 grams of protein, 5 grams of fiber, less than 5 grams of fat and as little sugar as possible. Once you’ve checked that off, the last thing to look at on the label is the ingredients. Make sure your cereal is made from whole or sprouted grains.
Now that you’ve read the label, it’s time to dig in, right? Not quite. Remember, balance is key and cereal is only one piece of the puzzle. When we look at the meal as a whole, the cereal is one component. It’s providing some protein and fiber but probably not enough for a full meal. So let’s add to it! For fiber, go with fruit! Whether it’s bananas or berries, pick your favorite and add it to your breakfast for a punch of fiber and healthful sweetness.
Let’s bulk up that cereal with more protein. Thinking of breakfast-appropriate protein, bacon or sausage probably come to mind first. But didn’t we say no cooking, easy and healthy? Look no further than nuts. Throw a handful on top of your cereal to add some protein and healthy fat (no need to be scared of this word, not all fat is bad!). If nuts aren’t your thing, maybe replace the milk in the bowl with a vanilla protein shake. WHOA! Mind blown?
We’d be remiss if we didn’t address the other side of the cereal coin: oatmeal. All the same rules for cereal apply to oatmeal. Read the label for fiber, protein, sugar and net carbs. As you spend time comparing different varieties, you’ll notice the fast ones don’t meet any of our criteria for a healthful breakfast. I know it’s convenient to have instant oats ready in minutes, but those fast versions are heavily processed which means little to no protein or fiber. If you’re an oatmeal-or-bust person, choose the steel cut. Make a batch on Sunday to last the week so you’re simply re-heating a single portion each morning.
All-in, what’s the key takeaway? Cereal isn’t the ultimate enemy to your health journey. It can be part of your breakfast as long as you remember to round-out your meal to ensure you’re getting sufficient nutrition and a balance of nutrients to keep your blood sugar even and long-lasting energy. Perhaps now surviving until lunch won’t be as daunting as it was with just cereal in your system.
