 |
Colourful boxes of breakfast cereals are stacked high, along the aisles of supermarkets everywhere.
There's a change though: the sugary fruit loops, frosted flakes and choco-somethings-highly processed and loaded with synthetic colours and flavours; all things we would rather not feed our kids-are fewer in number.
Now healthier options such as readymade muesli and grain flakes with bran, fibre and real fruit have come along.
High-fibre and wholegrain breakfast cereals offer a host of benefits. They are high in fibre and low in carbs. This makes them ideal for everyone, especially diabetics, who need to manage their sugar levels better.
So go for wheat flakes and give cornflakes a miss.
Also fibre helps in keeping your cholesterol, BP and arteries healthy (Diabetes Care journal).The fibre magic also works for weight loss. It keeps you full longer so you reach out less frequently for food, while you stay energetic. A stomach full of healthy breakfast will keep you perked up and alert…a great way to begin the day!
But, the packaged cereals are not healthy if eaten every day in this processed form.
This is because the good ingredients are laced with chemicals, mainly innocent sounding things called anti-oxidants 320 or 322, soya lecithin, malt extract and so on.The chemicals are added to prevent rancidity, prolong shelf life or lend flavour.
The thing to do is to use readymade cereals sparingly-only when you're rushed. If you must, make it healthier by adding yogurt or hot/cold milk (add chocolate shavings to tempt children).
Sprinkle nuts or seeds such as flaxseeds or sunflower seeds on it.
The nutritive benefit from these natural ingredients will push up your health quotient.
It's even better if you could add fresh fruits (bananas, mangoes and strawberries). You will get a blast of added natural anti-oxidants and extra fibre!
But if you have a few minutes, stir up a fresh porridge with healthful wholegrains like oats, ragi/mandwa, dalia/cracked wheat or puffed rice.
If you must pick stuff off the shelves, make an informed choice. Reach out for wholegrain options. Wholegrain stuff carries with itself the benefit of fibre. Avoid stuff with added sugar. That will only load you with empty calories.
Reading labels is a must. Most big brands that offer 'good, healthy' breakfast cereals have chemicals you should not be having on a daily basis.
Keep to a minimum the use of anything that says 'hydrolised protein' or 'glutamic acid' or 'soya lecithin'.
These are forms of MSG that have been linked to obesity and neurological disorders.
There are a few organic and natural muesli or wholegrain options that don't have any added chemicals.
Look out for them. Start every morning right! Toss your own muesli mix or sprinkle nuts or fruit, over the packaged one. That would be a nice way to break a night-long fast!
|
