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4 Healthy Cereals That Make You

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4 Healthy Cereals That Make You JOEL MARION & TIM SKWIAT 2 4 “HEALTHY” CEREALS THAT MAKE YOU FAT! If you were to poll a group of people and ask them what they believed composed a “healthy” breakfast, it’s likely that the majority would paint a picture that looked something like the following: While there’s quite a bit that could potentially be discussed regarding just exactly how “healthy” that breakfast is, the fact of the matter is that breakfast cereal is commonly thought of as a very healthy breakfast—and snack—option. You’re certainly in the majority if breakfast cereal is a staple in your house and pantry. The vast majority of us have been told—by our parents, doctors, marketers, and more— that cereals are a healthy component of a balanced breakfast. What’s more, if you take a stroll down the cereal aisle at the grocery store, you’ll be reminded how these boxes with colorful, attractive packaging are “heart healthy,” made with whole grains, filled with vitamins and minerals, and more. Even more, many of our favorite cartoon characters, role models, and iconic athletes have graced the packaging of the boxes of this breakfast table staple. If they’re doing it, then it must be good, right? Not so fast. 3 If you’re someone who typically considers cereal a healthy option to help you lose weight, then you could very well be holding yourself back from optimizing your fat loss. Worse yet, these very food choices may be making you fatter! Starting Your Day on the Wrong Foot Simply put, breakfast cereals are carbohydrate-dense and do very little to promote a fat-burning environment. While we’re frequently led to believe that these ready-to-eat cereals are filled with minimally-processed whole grains, the fact of the matter is that the vast majority of options in the breakfast cereal aisle are rife with high-glycemic index carbohydrates in the form of heavily processed grains and refined sugar. It’s no secret that high GI carbohydrates like these are some of the most fattening ingredients around and closely linked to obesity.1 As a reminder, the glycemic index (GI) is a measure of how quickly and significantly the carbohydrates from food are broken down and enter the bloodstream (as blood sugar). In a 2000 review, Ludwig listed the following benefits of consuming a low GI diet:2 » Better micronutrient and fiber intake (i.e., better nutrition) » Increased feelings of fullness » Decreased hunger » Lower energy intake in subsequent meals » Fat loss » Better fasting insulin and blood sugar concentrations Consumption of higher GI, fast-digesting, processed carbohydrates and refined sugars—like those found in most pre-packaged store-bought breakfast cereals—results in elevations in blood sugar and insulin concentrations, blood triglyceride levels, and LDL (i.e., “bad”) cholesterol. Furthermore, the resultant “crash” in blood sugar and insulin after starting your day off with a highly refined source of carbohydrates is very likely to leave you hungry in just a few short hours and force your body to come calling once again for a quick “sugar fix” of high GI carbohydrates.3 All in all, it’s a vicious cycle and a recipe for dieting disaster. 4 Low GI carbohydrates, on the other hand, enhance satiety, energy levels, blood sugar and insulin concentrations, and body composition. What’s more, a diet rich in unrefined carbohydrates yields greater nutrient density (e.g., vitamins, minerals, phytonutrients, fiber) and a higher thermic effect of feeding (i.e., increased metabolic rate). If you happen to have a box of cereal in your pantry, take a look at the ingredients list. You may be shocked to see how many times sugar appears, often under clever pseudonyms. Here are some synonyms that you may find: » Sucrose » Fructose » Glucose » Maltose » Dextrose » Maltodextrin » Hydrolyzed starch » Invert sugar » Corn syrup » Honey » Cane sugar » Agave nectar » Sugar beets » High-fructose corn syrup/sweetener » Maple sugar » Molasses What should become abundantly clear from this conversation is that it is critical to control blood sugar and insulin levels to optimize fat loss and body composition, energy levels and feelings of well being, and overall markers of health. The fact of the matter is that the vast majority of options in the breakfast cereal aisle contains refined carbohydrates and processed sugars, which have precisely the opposite effect. The Missing Nutrients: Fiber, Healthy Fats, and Protein While the GI is a good measure of how quickly blood sugar rises in response to 5 consuming carbohydrate-containing foods alone, it is generally accepted that the addition of key nutrients to carbohydrate can delay gastric emptying and/or stimulate insulin secretion, which may have a beneficial impact on the GI of carbohydrate-rich foods4, 5. Indeed, researchers have confirmed that the addition of protein and/or fats to a carbohydrate-containing meal can reduce the glycemic response.6 Furthermore, high GI, refined carbohydrates are typically void of fiber, and researchers have linked low fiber intakes to increased risk for diabetes and obesity.7, 8, 9, 10 This begs the question: If breakfast cereals are so healthy, where are these three missing nutrients? Fiber is a nutrition all-star, as it promotes satiety, regularity, cardiovascular health, and many other health and body composition benefits. While many breakfast cereals are low in fiber because of the processing of the grains, which removes the high-fiber bran, it’s not uncommon to find cereal boxes touting high fiber contents. While this seems like a step in the right direction, you still must proceed with caution. Many cereals that boast high fiber contents have to be reviewed more carefully. Is the fiber a naturally-occurring component of the whole grain? Or, is it an isolated, “fake” fiber (e.g., psyllium husks, soy fiber, polydextrose, etc.) that has been added into the product? Or, perhaps the wheat bran added back in as a separate ingredient (as opposed to occurring in its natural form). The Nutrition Action Healthletter says that there “isn’t good evidence that these lower the risk of heart disease, constipation, and diabetes the same way intact fiber, the kind in the outer layer of whole grains, does.”11 6 Interestingly, when researchers compared the ingestion of a high GI corn-based cereal to a low GI wheat bran cereal, they found some rather intriguing results. The low GI of the high-fiber bran cereal was NOT due to the fact that it was more slowly digested (i.e., rate of appearance). Rather, it seemed to have a lower GI because the body more rapidly digested and absorbed it (i.e., rate of clearance).12 It’s important to note that the second ingredient in this high-fiber wheat bran cereal is sugar. Thus, the isolated wheat bran had little to no effect on slowing the digestion of a separate sugar component. Furthermore, the insulin response to the high-fiber wheat bran cereal was significantly higher than that of the low-fiber corn-based cereal. This goes to show that added fiber (i.e., not intact) may have little to no effect on the glycemic and/or insulin response. Furthermore, it is also a great reminder to check the ingredients labels in high-fiber cereals to check for added sugar content. For example, one popular high-fiber cereal lists sugar as its second ingredient and contains nearly as much sugar (7 grams) as it does fiber (9 grams) per serving. When it comes to finding healthy fats in breakfast cereals, you may be better off seeking a pot of gold at the end of a rainbow (no pun intended). Most breakfast cereals take great pride in being “low fat” or “fat-free” capitalizing on folks’ fear of fat. As mentioned above, fat can help slow the rate of gastric emptying, and the research is abundantly clear that a combination of proteins, healthy fats, and fiber are optimal for properly controlling blood sugar and insulin levels, which seem to be necessary to optimize body weight and reduce fat mass, improve markers of health, improve sleep patterns, eliminate GI distress, and more. If you do happen to scroll through the list of ingredients, you may very well find trans fats, and you are very likely to find cheaper, refined oils like canola, soybean, and other inflammatory vegetable oils. These oils, which are rich in Omega-6 fatty acids, promote the production and release of inflammatory compounds in the body and are major contributors to Omega Imbalance and Toxic Inflammation Overload. Generally speaking, the average American consumes Omega-6 fatty acids at a rate of 16 - 20 times higher than Omega-3s, whereas this ratio should be on the order of 2:1 or 1:1, respectively.13 7 This is important for numerous reasons. First of all, Omega-3 fatty acids contribute to the formation of hormone-like substances called eicosanoids, which promote anti- inflammatory effects, blood vessel dilation, anti-coagulant effects, a decrease in pain, and much more. On the contrary, Omega-6 fatty acids contribute to the formation of eicosanoids that are pro-inflammatory in nature and exert the opposite effects. Furthermore, Omega-3 fatty acids get incorporated into the body’s cell membranes, which keeps them more “fluid.” This ultimately allows for better cellular communication (e.g., hormones, neurotransmitters) and nutrient uptake. Along those lines, Omega-3 fatty acids compete with Omega-6 fatty acids (and other fats) for “parking spots” within the cell membrane.14 Thus, it stands to reason that increasing Omega-3 fatty acids—and subsequently decreasing Omega-6 fatty acids—yields increases in insulin sensitivity, protein synthesis, and more fat-burning benefits.15, 16 Speaking of protein, this is a critical component of any meal, and if your goal is fat loss, then it’s especially important at your first meal to get things started on the right foot.
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