Why You Should Eat Cereals for Breakfast

Bread or cereals say, nutritionists. But not in any way. Try to opt for bread with cereal mixture or black bread. Be careful what you eat it with, because many nutritionists say that your bread does not make you fat as much as the food you eat makes you fat.

As for cereals, choose them carefully, beware of those that have high sugar content. A bowl of cereal for breakfast is pure health, doctors say. They keep you hungry and contain dietary fiber that can protect you from many diseases. Find out all about your morning allies.

White bread is out of fashion

The popularity of bread varieties began to grow in the 1950s in the United States and Canada. Low-energy bread has also begun to be consumed more and more since the 1980s. Recent research shows that we are starting to eat less and less bread (the latest survey was about 113 kilograms of bread per capita per year) and we are choosing packaged bread more and more often.

The list of cereal benefits is long: dietary fiber reduces the risk of colon cancer, cardiovascular disease, diabetes, and obesity. Nutritionists say that they are very full, and a portion of cereal will get rid of snacks that threaten your figure.

In addition, they have vitamins that fill you with energy for the whole day (goodbye feeling tired), iron that strengthens your immune system, calcium that gets rid of osteoporosis and helps you have healthy teeth. You can enjoy all these benefits with one condition: choose only cereals with a low sugar content - read on the nutrition chart, carbohydrates are composed of starch (slow absorption) and sugars (fast absorption), opt for the poorest in sugars.

The best choices? Muesli, even with dried fruits and nuts, because they contain "good" fatty acids, oatmeal, or chocolate flakes in a reasonable amount. Instead, don't eat honey or chocolate cereals that are high in sugar.

Cereals under a magnifying glass

Chocolate cereals contain 3% lipids, 93% carbohydrates, 4% protein.

Calories per hundred grams: 400 (high caloric density) 2 Satiety index: 1.4 (have a relatively low satiety power) 3 Glycemic index: 84 (may cause a significant increase in blood sugar) 4 Nutritional density index: 4, 7 (have a low nutritional intake) 5 Antioxidant score: 0.3 (is a food low in antioxidants)

Honey cereals contain 7% lipids, 80% carbohydrates, 13% protein.

Calories per hundred grams: 400 (high caloric density) 2 Satiety index: 2.3 (have a moderate satiety power) 3 Glycemic index: 74 (may increase blood sugar) 4 Nutrition index: 6 (have a moderate nutritional intake) 5 Antioxidant score: 8 (contain one or more antioxidants, in a moderate amount)

Cornflakes contain 1% lipids, 92% carbohydrates, 7% protein.

Calories per gram: 390 (high caloric density) 1 Satiety index: 1.6 (have a moderate to low satiety power) 2 Glycemic index: 81 (may cause high blood sugar) 3 Nutritional density index: 10.6 (have a high nutritional intake) 4 Antioxidant score: 1 (very poor in antioxidants)

Muesli contains 6% lipids, 82% carbohydrates, 13% protein.

Calories per gram: 370 (moderate caloric density) 1 Satiety index: 2.1 (have a moderate satiety power) 2 Glycemic index: 55 (does not increase blood sugar, in the worst-case very low) 3 Index of nutritional density: 3.4 (have a relatively low nutritional intake) 4 Antioxidant score: 1.8 (food low in antioxidants)

Our daily bread in numbers

The wand contains 2% lipids, 85% carbohydrates, 13% protein.

Calories per hundred grams: 280 (moderate caloric density) 1 Satiety index: 1.9 (has a moderate satiety power) 2 Glycemic index: 95 (may cause a significant increase in blood sugar) 3 Nutritional density index: 1, 6 (you practically eat empty calories, without any nutritional intake, not many vitamins, not enough calcium, not enough magnesium) 4 Antioxidant score: 0.2 (it is a food low in antioxidants)

Bread with bran contains 6% lipids, 80% carbohydrates, 15% protein.

Calories per hundred grams: 250 (moderate caloric density) 1 Satiety index: 2.0 (has a moderate satiety power) 2 Glycemic index: 70 (may cause a fairly high increase in blood sugar) 3 Nutritional density index: 6 (nutritional intake is moderate) 4 Antioxidant score: 6.6 (this food contains one or more antioxidants, in a moderate amount)

Rye bread contains 5% lipids, 80% carbohydrates, 14% protein.

Calories per hundred grams: 260 (moderate caloric density) 1 Satiety index: 2.0 (has a moderate satiety power) 2 Glycemic index: 65 (may cause a moderate increase in blood sugar) 3 Nutrition index: 5 ( nutritional intake is low) 4 Antioxidant score: 6.4 (contains one or more antioxidants, in a moderate amount)

Bread with cereal mixture contains 6% lipids, 77% carbohydrates, 17% protein.

Calories per hundred grams: 250 (moderate caloric density) 1 Satiety index: 2.2 (has a moderate satiety power) 2 Glycemic index: 50 (may cause a slight increase in blood sugar) 3 Nutrition index: 6, 4 (nutritional intake is average) 4 Antioxidant score: 6.3 (contains one or more antioxidants, in a moderate amount).