Good Lifestyle

Americans likecereal. According toStatista283.39 million Americans consumed breakfast grain in 2020. So it's not surprising that there is aAll the aisle dedicated to this one in the supermarket. And for good reason.

"In general, I think cereals can be a very affordable source of nutrition," saysAmber Pankonin MS, Rd, LMNT, dietitian and registered owner ofThe bottle. "There are several options that areless in sugar And are a good source of calcium, iron, vitamin D and fiber, which are important nutrients. "

However, we all know how easy it can be to reach a bowl or two, which can easilyAdd additional calories and sugar In your diet, in particular, consider consumering more than serving recommended.

"Many of us do not take the time to measure or wear a single portion and could overestimate the size of the portions", note Pankonine. "If the control of the portions is something you struggle, it could be a good idea to buy options to serve a single service."

And some people should certainly consider reducing cereals.

"People withceliac disease or gluten sensitivity should avoid eating breakfast cereals, as most contain wheat, rye, barley, triticale, gram flour, semolina and triticale, "saysJonathan Valdez, RDN, Owner ofNutrition Genkiand media spokesman forAcademy of Nutrition and Dietetics of New York.

"Even non-sticky grains such as rice, corn and oats may be contaminated with gluten if they are treated next to the food containing gluten. Caution must be exercised by thoroughly reading food labels for contamination. potential. "

Cut cereals can have many side effects, both positive and negative. Here 9, according to the dietitians. Read it and for more things about how to eat healthy, do not miss7 healthiest foods to eat right now.

"Some cereals can provide both whole grains and soluble fibers, which isuseful for cardiac health, "Pankonin said." If you decrease cereals containing soluble fibers, it will be important to make sure you get a fiber from other sources forPrevention of heart disease. "Otherwise, you could suffer from these5 major side effects not to have enough fiber, says science.

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"Ready to eat breakfast cereals (RTE) are fortified with vitamin A, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin B6, from the Vitamin B12, vitamin D, folic acid, zinc, iron, calcium.Studies have shown that people who regularly consume breakfast cereals regularly have daily micronutrient catches and therefore a better nutritional status, especially children, "says Valdez." Americans doitsare noted Be rich in energy and nutrient-poor, lack of vitamin D, calcium, iron and folate. Without the fortification of RTE breakfast cereals, some children and adults may have trouble responding to the recommended daily allowance for vitamins and minerals. "

"One of the things I appreciate many cereals is the amount of iron they provide. Iron is an essential nutrient that isEspecially important for growth and development In children, "Pankonin said." Most children love cereals by making an excellent option for difficult eaters. "So if you decide to give up cereals, make sure you eat enough of theseBest iron-rich foods.

"People who consume rte breakfast cerealshave higher intake of total sugar, including added sugars or "free sugars," says Valdez. "Many RTE breakfast cereals contain higher amounts of these" free sugars ", so individuals wishing to moderate the amount of" free sugar "they consume, such as diabetics or individuals with insulin sensitivity disorders , can opt for an alternative breakfast option. Ungless cereals such as oatmeal, barely or alternatives of RTE cereals such as dark circles are "free sugar" cereals breakfast options.

Sufficable to your surprise, eating cereals in the morning can help you manage your weight, which abandons it can lead to weight gain. "According to your age, sex and level of activity, the abandonment of cereals could possibly have an impact on the body weight in a positive or negative way," says Pankonin.

"Ameta-analysis of studiesBreakfast-related cereal consumption has shown that regular breakfast cereal consumption could result in lower BMI in children and adolescents. Otherstudies have shown that the ready-to-eat breakfast cereal contributes toGLOBAL QUALITY and lower IMC values ​​in American adults. "

«Intact cereal greens and fiberCan improve the diversity of intestinal microbiota, as well as his abundance, "said Valdez." A healthy intestinal biome with more beneficial bacteria populations and less inflammatory bacteria populations,confers a variety of benefits Like better digestion, the synthesis of vitamin and immune regulation. Cutting whole grain cereals, such as those containing whole wheat, barely or to oatmeal would reduce the beneficial effects that these cereals can have on the microbiome of the Gut. "

"Most people consume cereals with milk or an alternative to reinforced milk of vitamin D, explains Pankonin. "So if you stop eating cereals, you can consume less milk, which made it more difficult to consume sufficient amounts of vitamin D."

Related:5 signs of vitamin D deficiency that you should never ignore

"Children who regularly eat RTE breakfast cerealshave higher dairy intake That children who do not eat breakfast cereals, "says Valdez." In the world, dairy is recommended as part of a healthy balanced diet. Dairy contributes important components to the plan, including proteins, calcium, magnesium and enriched nutrients such as vitamins A and D.Studies Have shown that dairy consumption is associated with improved bone density, reduce the risk of obesity in children and improved body composition. "

"Breakfast cereals are often an entire grain source," says Pankonin. "Whole grain food contains large fibers and magnesium forPrevention of diabetes. "Make sure you eat these whole grain cereals, opt for one of these10 best brands of healthy cereals for weight loss.