By Gabe Sanders PhD, NSCA-CSCS
Clever marketing has skewed our view toward many of the foods that we eat, primarily breakfast foods. The vast majority of “breakfast” foods at the grocery store are not much different than sugary, highly processed dessert foods like candy bars, ice cream, and doughnuts.
For example, a small cup-( approx. six ounces) of fruit-filled Greek yogurt can have as much sugar per serving as a ½ cup of ice cream. You should also know that popular breakfast foods like cereal are made with highly processed carbohydrates and tons of added sugar.
Starting your day off with sugary foods will spike your insulin levels.
Quick insulin spikes from eating sugary foods will leave you feeling tired and hungry, soon after they are digested. Over time, you might even notice you’re gaining weight, especially if you eat these types of sugary breakfast foods then sit on your couch or sit at your office desk at work.
If you are like me, you love eating cereal in the morning!
Well, there is good news! It is possible to enjoy your breakfast even if you love to eat cereal. In fact, eating cereals that are fortified with nutrients can help you consume the recommended daily amount of most micronutrients that your body needs.
The definition of “fortified” means to strengthen by adding defensive works to protect against something. Foods that are fortified have added nutrients like calcium, vitamin D, and many other vitamins and minerals that help your body function properly and fight disease.
Fortified cereals are a great way to start the day. A recent study even found that twelve weeks of eating fortified breakfast cereals improved micronutrient intake in young girls. Although the study assessed young females, the results would certainly apply to older and younger adults, alike.
Here are at least five easy and healthy ways to add sweet flavor to your breakfast foods without adding processed sugar.
- Add a serving of real fruit like strawberries, blueberries, or bananas to your fortified cereal
- Add a serving of real fruit to a serving of plain Greek yogurt
- Adding cinnamon (not sugar and cinnamon) to your oatmeal or fortified cereal
- Use a small amount of sugar-free syrup instead of regular syrup
- Enjoy a cup of fruit on the side with your whole grain fortified cereal
Remember to read the labels so that you may be able to make healthy choices.
*Try our healthy breakfast smoothies and snacks look under Delicious Recipes
**Consult with your medical healthcare provider and/or registered dietitian for individualized nutrition guidance.
Article’s Source
Powers HJ, Stephens M, Russell J, Hill MH. Fortified breakfast cereal consumed daily for 12 wk leads to a significant improvement in micronutrient intake and micronutrient status in adolescent girls: a randomised controlled trial. Nutrition Journal. 2016. 15:69.