Introduction
Eating cereal every day may seem like a convenient and healthy way to start your day, but there are some ugly side effects that you should be aware of. According to science, eating cereal every day can lead to a variety of health issues, including weight gain, increased risk of diabetes, and digestive problems. In this article, we will explore the potential risks associated with eating cereal every day and discuss ways to reduce these risks.
Ugly Side Effects of Eating Cereal Every Day, According to Science
Eating cereal every day may seem like a convenient and healthy way to start your day, but according to science, there are some ugly side effects that come with this habit.
Weight Gain
One of the most common side effects of eating cereal every day is weight gain. Cereal is often high in sugar and calories, and when consumed in large quantities, it can lead to an increase in body fat. Additionally, many cereals are made with refined grains, which can cause blood sugar levels to spike and lead to weight gain.
Nutrient Deficiencies
Eating cereal every day can also lead to nutrient deficiencies. Cereal is often low in essential vitamins and minerals, such as iron, zinc, and vitamin B12. Additionally, many cereals are fortified with vitamins and minerals, but these are often not absorbed as well as those found in whole foods.
Digestive Issues
Eating cereal every day can also lead to digestive issues. Many cereals contain high amounts of sugar, which can cause bloating and gas. Additionally, many cereals are made with refined grains, which can be difficult for the body to digest and can lead to constipation.
Increased Risk of Diabetes
Finally, eating cereal every day can increase your risk of developing type 2 diabetes. Cereal is often high in sugar and refined grains, which can cause blood sugar levels to spike. This can lead to insulin resistance, which is a major risk factor for type 2 diabetes.
Eating cereal every day may seem like a convenient and healthy way to start your day, but according to science, there are some ugly side effects that come with this habit. If you are looking to maintain a healthy diet, it is important to be mindful of the amount of cereal you are consuming and to make sure you are getting enough essential vitamins and minerals from other sources.
Whereas Dr. John Harvey Kellogg had good intentions behind making a breakfast cereal — to advertise digestive well being, assist cut back the consumption of fatty meals at breakfast, and supply a handy supply of wholesome meals — American cereal manufactures have diverged from this guidepost.
Now, many breakfast cereals are loaded with sugar and devoid of digestion-supporting fiber — basically the other of what Dr. Kellogg wished.
It is time to take a more in-depth have a look at our cereal habits. Though many people have continued this cherished childhood meal into maturity, we’ve to acknowledge that this breakfast meals is nearer to a sugary deal with than it’s a well-balanced meal that has sufficient vitamins to gas our well being. (It is value mentioning: the cereal trade has made unimaginable strides over the previous twenty years, and there are actually numerous wholesome cereal choices.)
Preserve studying to study why we might such as you to rethink counting on cereal for breakfast, and for extra, take a look at 21 Finest Wholesome Cooking Hacks of All Time.
Ever really feel like you may have cereal for breakfast and find yourself feeling extra hungry than whenever you poured a bowl? You’ll be able to thank most cereals’ lack of digestion-slowing macronutrients like wholesome fat, fiber, and protein. Reasonably, breakfast cereals are usually all carbs—most of that are blood-sugar-spiking sugar. In reality, sugar tends to be the second ingredient on a cereal field’s vitamin details panel simply behind refined wheat, corn, or rice. The result’s that almost all cereals are thought-about to be excessive on the glycemic index: a quantity that signifies how a lot a specific meals will elevate blood sugar ranges. The extra quickly your blood sugar spikes, the extra rapidly it might probably fall, which may set off emotions of starvation.
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Having such a high-carb, low-protein meal for breakfast can set you as much as be unhappy and will result in consuming extra meals over the course of the day than in case you had a more healthy breakfast. A examine revealed in European Journal of Diet examined the distinction between consuming an egg breakfast and a cereal breakfast on calorie consumption for the remainder of the day. Researchers discovered that not solely did contributors report feeling extra glad and having much less starvation once they consumed eggs than they did cereal, however additionally they noticed that egg eaters consumed 438 fewer energy all through the day than those that poured themselves a bowl of cereal.
Eat much less all through the remainder of the day: substitute your cereal behavior with any of those 19 Excessive Protein Breakfasts That Preserve You Full.
Mix the truth that cereal could cause you to eat extra energy all through the day and that its excessive GI could cause spikes and crashes in blood sugar, and you’ve got a recipe for weight acquire. Particularly, research present that diets wealthy in high-GI meals like rice and corn-based cereals make it tougher to shed pounds than these with extra low-GI meals.
The CDC has discovered that over 1 in 10 Individuals have diabetes and 1 in 3 have prediabetes: a situation the place blood sugar ranges are greater than regular, placing you at elevated threat of growing kind 2 diabetes, coronary heart illness, and stroke. Low-GI diets have been linked to profit diabetes administration, improve ranges of “good” HDL ldl cholesterol, decrease triglycerides, and cut back the chance of cardiovascular (coronary heart) issues. What’s our level? When researchers analyzed 12 research on diabetes and glycemic index meals, they discovered that low-GI diets helped to enhance glycemic management and lowered ranges of glycated albumin, a marker of diabetes, however the identical outcomes weren’t discovered for high-GI diets.
Sugar begets additional sugar consumption. And that is definitely true of high-sugar cereal. One group of researchers particularly studied this phenomenon. After they had youngsters obtain both a breakfast of high-sugar cereal or low-sugar cereals, youngsters who had the high-sugar cereals consumed considerably extra cereal (61 grams vs. 35 grams within the low-sugar situation) and nearly twice the quantity of refined sugar in whole (24.4 grams vs. 12.5 grams). The Pediatrics examine concluded that in contrast with serving low-sugar cereals, high-sugar cereals improve youngsters’s whole sugar consumption and cut back the general dietary high quality of their breakfast. We is probably not youngsters anymore, however there are definitely some takeaways we are able to study from this examine: skip the sugary breakfast cereals! And perhaps strive any of those 25 Finest Yogurts for Weight Loss, In keeping with Nutritionists.