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Are cereals considered a nutritious meal for the beginning of the day?

Most of us have a laid back attitude when it comes to painting a picture about ourselves.

So is breakfast cereal a healthy breakfast or is it better to stick with the omelet?

A dietitian answers and gives a challenge at the end of the article

Tags

• Cereal

• Breakfast

• Sugar

• diabetes mellitus

Adina Bachar

Sunday, 22 August 2021, 07:06 Updated: 07:14

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Between getting up in the morning, getting the kids to school and ours getting to work, we didn't have much time left to make an invested breakfast. This is why many people opt for quick breakfasts while others just skip them. One of the most popular breakfasts (and even dinners) for kids and teens is a bowl of whole-grain breakfast cereal, but is it really a nutritious meal that will leave us seventy for a few hours?

To test this we will use a measure called the glycemic index, which measures how fast carbohydrates raise blood sugar levels compared to bread. As we choose foods with a lower glycemic index we will avoid rapid absorption of sugar into the blood - which will affect our level and duration of satiety.

The glycemic index is affected by various factors such as the composition of the meal, the duration of cooking and the texture of the food.

Most important as a strategy is to combine carbohydrate foods with foods rich in fat or fiber.

Fat and fiber will slow down the absorption of carbohydrates and moderate the rise in blood sugar.

Nuts, for example, are a high-fat, high-fiber food, and if we combine them when we eat fruit or cereal, it will benefit us.

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To the full article

So what are the foods that will raise our blood sugar at such a rate that will make us want more of them?

The most popular brand of

cornflakes

is corn flakes.

It can be bought plain, sugar-coated, or in versions with honey and nuts.

The main ingredient is ground corn, which has a higher glycemic index than whole grain alternatives.

When you grind the corn, you remove its hard outer layer that contains fiber, leaving behind a starchy product with little nutritional value and lots of carbohydrates that are digested quickly.

A starchy product with little nutritional value and a lot of carbohydrates that are digested quickly.

Cornflakes (Photo: ShutterStock)

Semolina The

version of instant semolina porridge (quick to prepare) has a high glycemic index.

The porridge texture accelerates the rate of sugar absorption into the blood.

The addition of cream or butter (enough teaspoon) will improve the glycemic index and moderate the rate of sugar absorption into the blood.

Semolina porridge provides 11 milligrams of iron per serving, it is a considerable amount of the important vitamin and the red blood cells use this mineral to carry oxygen to the whole body.

Granola

consists of tempting oats and other ingredients, such as dried fruits, seeds and nuts.

Granola contains dietary fiber and therefore its glycemic index is lower than that of cornflakes.

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Oatmeal Oatmeal is

made from raw oats.

Instant oatmeal has a glycemic load twice that of regular oatmeal.

Be sure to avoid pre-sweetened varieties Oatmeal is a rich source of dietary fiber.

Combining nuts or almonds will lower its glycemic index.

Wheat bran-based grains Wheat

bran grains are ranked with a low glycemic index relative to other grains.

Wheat bran is also rich in thiamine, iron, zinc and magnesium.

There are fortified bran products and they are also used as good sources of vitamin B12 and folic acid.

Maybe even better to stay with the omelet.

An omelet (Photo: ShutterStock)

In general it can be said that breakfast cereals have a significant effect on blood sugar levels.

The effect is personal and especially the composition of the foods in the meal has the ability to change the body's response in terms of digestion and absorption, to the consumption of carbohydrates.

Diabetics who find it important to manage their sugar balance can use a continuous sugar meter without punctures to study the effect of different foods on blood sugar levels.

At the same time, there are many more options for a healthy breakfast for example a salad seasoned with olive oil, cheese and egg.

An egg contains less than 1 gram of carbohydrate, so it has little effect on blood sugar.

In addition, the fiber in vegetables and the addition of fat (olive oil) will moderate the absorption of sugar into the blood if you combine a slice of bread.

(Try to check what happens to your satiety and sugar levels without bread or with low-carb bread).

Adina Bachar is a diabetic and ketogenic dietitian, chair of Atid, DMC Center for Diabetes

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