When you think of cereal, you probably imagine a breakfast food that’s full of sugar and milk. However, there are some cereals that actually have a healthy, natural component that can keep you healthy.
High-fructose corn syrup
High-fructose corn syrup is a common sweetener used in many food products. It is made from processed corn starch. During the process, enzymes are added to the corn starch to break it down into individual glucose molecules. These are then broken down further into fructose and water.
The high concentration of HFCS in many food products may cause health problems. Some studies have linked its consumption to obesity. Others say that it may contribute to colon cancer. But no one knows yet for sure.
It’s important to limit your sugar intake. Studies have shown that excessive sugar can lead to diabetes and obesity. You should limit your intake to less than 10 percent of your total calories.
The American Heart Association advises men to consume no more than nine teaspoons of sugar per day, and women to limit their sugar intake to six teaspoons. If you are overweight or at risk for weight gain, you should also monitor your intake of fat.
High-fructose corn syrup has been linked to diabetes. In some studies, it has been found to speed up the growth of intestinal tumors in mice. Similarly, it has been linked to insulin resistance and other chronic conditions. However, more studies are needed to fully assess the effects of HFCS on humans.
HFCS is used in a variety of foods, including ketchup, salad dressings, muffin bars, blue cheese dressing, and steak sauce. It is also found in flavored yogurt, a common breakfast choice. Moreover, high-fructose corn syrup is commonly used in commercial breakfast cereals.
Artificial food dyes
The use of artificial food dyes is increasing at a rapid rate. They’re commonly found in everything from Jello to cookies. And while they’re a great way to add color to a variety of foods, they can be harmful. Some studies have shown that they can increase hyperactivity, restlessness and inattentiveness.
One study, published in 2014, showed that food dyes may increase oxidative stress, which can lead to a variety of negative health outcomes. It’s not known exactly how they do this, but scientists think they could affect behavior through hormones or neurotransmitters.
A few years ago, the FDA Food Advisory Committee met to discuss the potential link between food dyes and hyperactivity. After reviewing the research, the committee concluded there was not enough evidence to prove a causal relationship between the two. But they did recommend that parents limit their children’s intake of synthetic dyes.
Several countries have banned the use of artificial food dyes. In Europe, warning labels have been required on most dyed foods. However, there are still some food dyes available, such as Red 40.
Fortunately, there are safer alternatives to these toxic additives. Instead of using chemicals, manufacturers often use natural colors like blackcurrant and spirulina concentrate. You can find them listed on the label under the common names for plants.
Another issue with food dyes is their cancer-causing properties. They contain several known carcinogens. For example, the chemical benzidine is linked to cancer.
Preservatives
Food preservatives are used to prevent the growth of bacteria, mold and fungi on food. In addition, they help maintain the nutritional value and appearance of foods.
Some food preservatives are natural and others are artificial. Most of these ingredients are added to packaged and processed foods. While they are not necessarily bad for you, they are likely to be less nutritious than whole foods. So if you want to cut down on preservatives, try eating more fresh foods.
One of the most common preservatives is sodium benzoate. It is found in bread, baked goods, and canned foods. When combined with potassium sorbate, it helps preserve the flavor of these foods. However, it can be harmful to those with allergies.
Another common food preservative is sulfites. Sulfites are also known as sulfur dioxide. They are used in very small quantities and may affect the microbiome in the gut and mouth. People who are sensitive to sulfites may experience headaches and cardiac arrest.
Other preservatives are nitrites and ethylene glycol. These chemicals are deemed carcinogenic by the State of California and the EU. Meat products commonly contain these. But adding vitamin C to foods that contain nitrites can reduce the nitrosamine content.
Food preservatives are typically regulated by the FDA. The list of approved additives can be found here. Many of these additives are synthetic and safe, but they are often used in unhealthy and highly processed foods.
Fiber
When shopping for cereal, it is important to consider the fiber content. Fiber promotes good health, helps prevent constipation, and protects against inflammation and other digestive problems. While many breakfast cereals are high in sugar, you can still find a nutritious option.
Some foods are higher in fiber than others, including fruits, vegetables, and whole grain foods. To determine whether your favorite cereal is high in fiber, check the nutrition facts label. Generally, you want at least 5 grams of dietary fiber per serving.
It’s also helpful to read the ingredients list. You’ll want to avoid products with added sugars, preservatives, or other ingredients that could be bad for you.
The average American consumes around 15 grams of dietary fiber a day. Men and women should get between 25 and 32 grams. In addition, a high-fiber diet can help you maintain a healthy weight. If you have diabetes, fiber can help control blood sugar levels.
Fiber in cereal can reduce your risk of cancer, cardiovascular disease, and other health conditions. Studies have shown that people who ate cereal that had the highest fiber content were more likely to live longer.
Although cereal is convenient, you should choose a variety that is low in sugar and contains no unhealthy additives. You can enrich your cereal with protein to make it more filling. A handful of nuts can provide extra protein.
You can enjoy a nutritious breakfast anytime, even on the go. Try granola or a muesli for a fiber-filled morning meal. These options are inexpensive and can be prepared ahead of time.
Bananas
Bananas are a healthy breakfast choice for adults. They are high in fiber, potassium and vitamin C. These vitamins and minerals help keep your blood pressure and heart rate in check.
Bananas are also a good source of magnesium. This mineral helps protect your heart and prevent stroke and bone diseases. It is important to eat plenty of magnesium to maintain your health.
Another benefit of bananas is their natural sugars. The carbohydrates in bananas provide a quick boost to your energy level. However, you should consume them with other foods that provide your body with nutrients like protein. You can pair bananas with other high-protein, high-fat food varieties to help promote digestive health.
If you are eating cereal for breakfast, you can add sliced bananas to give it a tasty, more nutrient-rich taste. You can also replace butter in baked goods with bananas for a naturally sweet flavor.
One medium-sized banana provides about 11% of the daily potassium needs of women and men. The potassium is necessary for proper muscle contraction. Potassium also keeps your blood pressure in check.
A study conducted by the University of Birmingham found that eating a third of a medium-sized banana before every meal decreased the total caloric intake by 40%. In addition, bananas are good for promoting satiety.
The combination of bananas and other high-fiber foods can also help improve blood sugar regulation. Bananas, paired with other healthy proteins and fats, are a great way to start your day.
Social media uses
Adolescents are exposed to food marketing 30 times per week. In addition, young people’s exposure to marketing on social media is linked to unhealthy behaviours. Therefore, it is crucial to examine the effects of social media on the consumption of unhealthy foods.
Cereal companies are among the most active food marketers to children. Their websites offer multiple engaging features. However, the cereal industry often approaches campaigns in a traditional manner. They focus on visually appealing ads and use automated ad features to increase sales.
The top cereal companies maintain child-oriented websites. Their marketing strategies reflect changes in the media use patterns of young people.
The use of social media and Internet has become widespread among adolescents. Most adolescents access the Internet several times a day. Many use Facebook and Twitter as social networking sites. Nevertheless, there has been little research on the role of social media in children’s media use.
Among the food and beverage products that are promoted online, some foods are excessive in fat, sodium and free sugars. This is important because these foods are associated with overweight and obesity. As such, policymakers should consider the impact of social media on the consumption of these foods.
One way of examining the healthfulness of food marketing is to calculate its estimated weekly exposure. Using a cross-sectional online survey, the study evaluated the frequency and healthfulness of food marketing to children.
