The seventh of March of each year marks National Cereal Day, in our time breakfast cereals are considered a dietary blessing, the little ones love them and help adults when time is tight. So what are the benefits of breakfast cereals? And how to choose and eat it?
Let's find out in the following about the benefits of breakfast cereals in addition to their side effects and a set of important tips when buying and eating them:
Benefits of breakfast cereals
Breakfast cereals are breakfasts made from cereals and stored in various packages in various shops.
Corn Flakes and oats are the most commonly traded morning cereals, and these cereals are often fried or roasted to improve their texture in the mouth, and they are also often sweetened with sweeteners such as sugar and honey.
with the high pace and speed of life, breakfast cereals have become popular and popular in the world, as they provide an energy-filled meal in just a few seconds, they offer the following benefits:
1. Providing the body with energy and vitality
The most important benefits of breakfast cereals are to provide the body with energy because they:
- Provide the body with a huge amount of calories
Breakfast cereals provide the body with about 70% -80% of daily calories, so they are the largest source of energy consumed by humans, especially in developing countries.
- Provides the body with important minerals
Breakfast cereals provide the body with many important minerals, such as zinc, copper, and manganese.
In contrast, there is a type of phosphorus in cereals called phytin, and this type reduces the absorption of iron, but the process, dried and ground grains lose this substance over time because they lose the active enzymes contained in them.
This explains the dietary recommendations that advise consuming more ground cereals as they undergo greater processing.
Calcium and iron are less present in cereals, but calcium can be added to the meal if breakfast cereals are served with milk.
- Providing the body with vitamins
Breakfast cereals have a good percentage of the B group of vitamins, so they are a good option for people who are deficient in them.
The benefits of breakfast cereals are not limited to this only, they provide many other vitamins, but in a smaller proportion, namely:
- Vitamin A.
- Vitamin C.
- Vitamin E.
2. Cancer Prevention
One of the benefits of breakfast cereals is that they may contribute to reducing the likelihood of cancer, especially breast cancer, and this applies only if it is made from whole wheat products because wheat contains the following compounds:
- Steroids and phytoestrogens stimulate the female hormone estrogen, but they restrict it in the body to prevent it from entering the breast tissue and forming cancers in it.
3. Prevention of constipation
Cereals contain insoluble fiber, which is a fiber that the body must get rid of through the stool in addition to preventing the mixing of substances in the intestines.
This leads to raising the bowel movement and activating it, and therefore excreting feces more quickly and smoothly, which prevents constipation.
4. Maintaining the blood sugar level
One of the benefits of breakfast cereals is that they may contribute to maintaining blood sugar levels, as the amount of fiber contained in cereals reduces the breakdown of glucose from food, so the amounts of sugar absorbed by the body from food are less, which makes the body maintain a moderate level of sugar in the blood.
5. Supply of proteins to the body
Cereals contain proteins in different quantities and combinations according to the type of product, the most prominent of these are:
- The Albumin
All these proteins fall under the label of gluten proteins, and gluten is characterized by its high elasticity and ease of mobility in the body.
But you should stay away from breakfast cereals in case of gluten allergy.
The benefits of breakfast cereals for children
The majority of children love breakfast cereals and order them themselves in the morning, and this is perhaps one of the most important features that make mothers appreciate this meal and take sides with it.
It has been proven that cereals have been the most effective breakfast for children through the ages, they offer them the following benefits:
- Provide the energy and proper nutrition required for the healthy development of the child.
- Provide the child's body with a good set of vitamins and minerals.
- Strengthen and support the immune system of the baby, especially if taken with milk.
But it is worth mentioning that the benefits of breakfast cereals for children are obtained if good types are chosen for the child, as it is preferable to choose types that contain whole grains.
Side effects of breakfast cereals
Despite the benefits of breakfast cereals, the increase in their intake leads to harm, most types of commercial cereals contain additives of salt, sugar, and fat, so it is preferable to eat them rationally.
The harm of breakfast cereals is manifested by the following:
- Exposing the body to uncomfortable symptoms related to digestion, such as abdominal pain, bloating, and intestinal gas.
- The body's ability to absorb iron and other minerals is impaired.
- Exposing the body to premature aging also increases the risk of developing joint infections because most breakfast cereals are acidic, so they can lead to an acidic medium inside the tissues and blood leading to these damages.
Tips for the best use of breakfast cereals
To get the benefits of breakfast cereals and avoid their harm as much as possible, it is recommended to follow the following guidelines:
- Choosing species that do not have a high sugar content, it is not preferable to buy species with flavors, such as honey, and milk jam, (for example).
- Stay away from colored cereals because they contain many unhealthy food dyes.
- Sweeten low-sugar cereals with fresh or dried fruits, thereby increasing their usefulness.
- Sweeten breakfast cereals with milk and cereals with natural honey, as the sugar contained in honey is less harmful to the body because it is natural, not artificial.
- Choose low-fat milk; to get the desired protein with the minimum amount of fat possible.
- Moderation in their use to avoid chronic diseases, as cereals in general, are difficult to digest in the stomach compared to fruits and vegetables.
- Avoid breakfast cereals in case you suffer from digestive disorders or irritable bowel syndrome.