Simply put, breakfast cereals are carbohydrate-dense and do very little to promote a fat-burning environment. While we’re frequently led to believe that these ready-to-eat cereals are filled with minimally-processed whole grains, the fact of the matter is that the vast majority of options in the breakfast cereal aisle are filled with high-glycemic index carbohydrates in the form of heavily processed grains and refined sugar. It’s no secret that high GI carbohydrates like these are some of the most fattening ingredients around and closely linked to obesity. (Am J Clin Nutr. 2002)
Studies have shown that these fast-digesting, processed carbohydrates quickly raise blood sugar and later lead to the proverbial “crash” which leaves you looking for your next sugar fix. High glycemic index foods also spike insulin and blood triglyceride levels, which means bad news for someone with diabetes or high cholesterol. On the other hand, low glycemic foods – generally those with a high protein, low starch profile – make you feel full longer, increase energy levels, keep blood sugar and insulin levels more stable and thus are a better choice for improving body composition.
But aren’t many “healthy” cereals high in fiber? The label may make you think so, but a few things to note. The label may say, “whole grain wheat”, but then later say “wheat bran” or other bran. Research has shown that adding fiber back to processed cereal doesn’t have the same health benefits as consuming whole, unprocessed grains with the germ and fiber intact.
Sugar is another sneaky additive. Listing sugar separately in all its forms is how a company can get away with not having sugar listed first on the label as the main ingredient. Check a box of cereal and look for these: Sucrose, Fructose, Glucose, Maltose, Dextrose, Maltodextrin, Hydrolyzed starch, Invert sugar, Corn syrup, High Fructose Corn Syrup/sweetener, Brown Sugar, Honey, Cane sugar, Maple sugar, Malt Extract and Molasses. You might be UNPLEASANTLY surprised.
While it is true that milk adds some protein – about 8-10g per cup, it also adds more simple sugar – about 11g per cup - to your already sugar-laden bowl of cereal. The bad news about “high protein” cereals is that the added protein is often from soy. The soy protein is highly processed and generally from genetically modified sources. Neither of these offer enough quality protein to do the job. Researchers from the University of Missouri found that people who ate a high-protein breakfast (e.g., eggs and lean beef) felt more full, had fewer cravings, and were less likely to snack on high-fat and high-sugar foods at night, compared with a group who ate a calorically equivalent bowl of cereal. The key in this and other studies was HIGH PROTEIN of 30 or more grams.
You may have to restructure breakfast to include things like eggs, meat, a whey protein shake, Greek yogurt or cottage cheese (if you can tolerate dairy). A great breakfast suggestion is a vegetable omelet with cheese. Try using 1-2 whole eggs, 2-3 egg whites, sautéed vegetables such as spinach, onion, bell pepper, carrot, cauliflower, and mushrooms and top with a little cheese. Now you have protein, fat and fiber to start your day. Remember, breakfast doesn’t have to include all the processed grains and sugars found in things like doughnuts, cereal, toast, bagels, etc. Be creative and try adding at least 30 grams of protein into your morning meal and see what a difference it can make.
If improving your health and body composition is on your goal list for this year, stop in and see what the Canton Fitness Center can do for you. We offer nutrition guidance, individualized workout programs, nutritional supplements and natural health products all designed to help you maximize your fitness results. Visit www.CantonFitnessCenter.com or call 570-673-5813 for more information.