Breakfast cereals, if prepared properly, if they have proper ingredients, and don't have too much sugar (in one form or another), can be a very healthy food. These breakfast cereals are oatmeal, corn flakes (to a certain point), and muesli Here are some benefits to our health If we eat cereals.
Healthy cereals have high quantity of fibers both soluble and insoluble. Insoluble fibers help digestion and prevent constipation which is both good for the body. Soluble fiber delays stomach emptying which prolongs the feeling of satiety and doesn't force you to eat for a longer time after you have eaten cereals. This prevents overweighting and, in longer term, obesity. Skipping of a breakfast s also connected with obesity (because persons that do not eat breakfast tend to overeat later in the day). Because of that, and the way cereals work, eating cereals in the morning is a good idea. Also those that eat cereals usually have lower BMIs (body mass indexes) than those that don't eat them.
One of the soluble fibers in cereals in beta-glucan. It slows down digestion which in turn slow the absorption of sugars into bloodstream. This gives time to body to deals with sugar at the lower level of sugar in blood. This reduces risk of Type 2 diabetes. This soluble fiber also lowers the blood cholesterol in the same way. Cholesterol causes many types of cardiovascular diseases.
Cereals made of whole oats which are the richest in soluble fiber can reduce hypertension which is one of the most spread illnesses of modern times.
Cereals are also good source of energy. They are digested slowly so they give off energy for a longer time.
Cereals also have phytochemicals which reduce risk of getting many types of cancer. For instance, phytosterols bind to estrogen receptors that are located in the tissues of the breast. This way they block human estrogen that promotes the growth of breast cancer.
Cereals are also great sources of Vitamin B complex. This complex produces energy from the food, transports it, regenerates skin cells, and produces blood cells in bone marrow, and nerve sheaths. If body doesn't have enough vitamins of this group it can suffer beriberi, dermatitis, insomnia, and anemia (among other illnesses).
Cereals provide carbohydrates which in turn provide calories for energy needs of the body. When eaten 45 minutes to 1 hour before exercise, cereals give best results.
Breakfast cereals with whole grains are low in saturated fats which also makes them good for your heart.
Breakfast cereals that are made of refined grains lost their fiber and nutrients in the process and should be avoided because they don't have health benefits. Cereals with high sugar, sodium and fat should also be avoided.
Some cereals also have quantities of iron which helps transfer oxygen through the blood and too the cells which makes it very useful.
Cornflakes (those without too much sugar) are a good source of folate which helps in formation of new cells, prevents birth defects, colon cancer and heart diseases. It also has lutein which body cannot produce of its own and is an important nutrient for eye health. To compensate lack of fiber in corn flakes, fruits should be added as well as nuts.
Things to avoid when buying cereals: fake fruits (some cereals claim that they have fruits but they only have food dyes and gelatin), yogurt coatings on some cereals (it is essentially oil and sugar), and "slimming" cereals (some of those have processed fibers which don't work). Also watch the calorie intake. Don't eat too much cereals just because they are low in calories.
Note: This article does not provide medical advice, diagnosis or treatment.