Jackson Reed
Breakfast cereals are often made from grains, but not all grain-based cereals are whole grain. Whole grains are complete grains, meaning none of their parts have been removed (except for inedible parts like the hull and husk). They contain the bran, germ, and endosperm, which provide nutrients like fibre, vitamins, minerals, and antioxidants. Refined grains, on the other hand, have been milled, removing the bran and germ to give them a finer texture and improve shelf life. This process, however, strips away many of the grain's nutrients. When shopping for breakfast cereals, it is important to read the labels and look for products that say whole grain or wholegrain to ensure you are getting the full nutritional benefits of the grain.
| Characteristics | Values |
|---|---|
| Definition of whole grain | Whole grain refers to an entire cereal grain, also known as a kernel. |
| Components of whole grain | Bran (outer layer), germ (inner part), endosperm (starchy central part). |
| Whole grain as the first ingredient | Breakfast cereals with whole grain as the first ingredient are considered whole grain. |
| Nutritional benefits of whole grain | Whole grains are a good source of dietary fibre, vitamins, minerals, antioxidants, and phytochemicals. They can help reduce the risk of heart disease and support healthy digestion. |
| Recommended daily intake of whole grain | The recommended daily intake varies between countries and depends on individual factors such as age, sex, height, weight, and physical activity. Most guidelines recommend replacing refined cereals with whole grains. |
| Identifying whole grain cereals | Look for the words "whole" or "whole grain" in the ingredients list. Choose options with high fibre content and low added sugar. |
| Examples of whole grain cereals | Shredded wheat, bran flakes, oatmeal, shredded whole wheat cereal, wheat biscuits, muesli, Heritage Flakes Cereal, The Real Cereal Company's Organic Brown Rice Crisps. |
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What You'll Learn
What are whole grains?
Whole grains are complete grains, meaning none of their parts have been removed (except for the inedible hull and husk). They contain all three parts of the grain in the same proportions as they are found naturally: the outer bran, the starchy centre (endosperm), and the core (germ). These three components provide a unique combination of nutrients. The bran is fibre-rich, the germ is nutrient-dense, and the endosperm is a good source of carbohydrates.
Grains are everywhere, from wheat fields in the countryside to rice in paddy fields. They are a staple food group and include wheat, rice, oats, cornmeal, barley, and other cereal grains. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Whole grains include buckwheat, bulgur, millet, oatmeal, quinoa, rolled oats, brown or wild rice, wholegrain barley, whole rye, and whole wheat.
Whole grains are more nutritious than refined grains because they retain their natural structure. Refined grains have been milled, which removes the bran and germ to improve texture and shelf life. However, this process removes dietary fibre, iron, and B vitamins. Examples of refined grain products include white flour, corn grits, white bread, and white rice. To compensate for the loss of nutrients, refined grains should be enriched by adding back certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron.
Eating whole grains can provide several health benefits. They are a good source of bioactive nutrients, including dietary fibre, B vitamins, trace minerals, and phytochemicals. Whole grains can contain up to 75% more nutrients than refined cereals. They are linked to a reduced risk of heart disease and improved digestion. Studies have also found that eating whole grains can help prolong life and aid in weight loss. The World Health Organization recommends increasing whole grain intake as part of a balanced diet.
When choosing breakfast cereals, it is important to look for those that are 100% whole grain and have minimal added sugar. Examples of healthy whole grain cereals include shredded wheat, bran flakes, shredded whole wheat cereal, wheat biscuits, and no-added-sugar muesli. Porridge made with low-fat milk or water is also a heart-healthy option, as it contains whole grains and soluble fibre, with no added sugar or salt.
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How to identify whole grain cereals
Breakfast cereals can count as whole grains, but not all of them do. Whole grains are complete grains, meaning none of their parts have been removed (except for the inedible parts, such as the hull and husk). They include the entire grain kernel, which consists of the bran, germ, and endosperm, each of which provides a unique set of nutrients.
- Check the ingredients list on the product label for the words 'whole' or 'wholegrain' before the name of the cereal, for example, 'whole wheat pasta' or 'whole oats'. If whole grains are listed as the first or second ingredient, the food is generally considered a whole grain product.
- Look for the green banner on Nestlé cereal boxes, which indicates that whole grain is the number one ingredient, with at least 8 grams of whole grain per 30g serving.
- Check the nutrition declaration: for every 10 grams of carbohydrates, there should be at least 1 gram of fibre. This 10:1 ratio is approximately equal to the carbohydrate-to-fibre content of whole wheat flour.
- Look for cereals that feature mostly whole grains or other wholesome ingredients like legumes as the first item on the label. Examples include whole-grain oats, corn, buckwheat, rice, or legumes.
- Choose cereals with a combination of at least 3 grams of fibre and 3 grams of protein per serving to help support fullness and blood sugar stability.
- Some recommended cereals that are considered whole grain include Ezekiel 4:9 almond cereal, Post Grape-Nuts Original, and Heritage Flakes Cereal.
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Health benefits of whole grains
Whole grains are a rich source of nutrients, including vitamins, minerals, protein, fibre, and other healthy plant compounds. They are considered more nutritious than refined grains due to their intact grain kernel, which comprises the bran, endosperm, and germ. Each component provides a unique set of health benefits.
The bran, or outer skin of the kernel, is a good source of fibre, B vitamins, copper, iron, magnesium, phosphorus, potassium, antioxidants, and phytochemicals. Fibre aids digestion by regulating the digestive system, preventing constipation, and promoting a feeling of fullness. The germ, the nutrient-dense inner part of the kernel, contains vitamin E, healthy fats, and phytochemicals. It also includes essential unsaturated fats, B vitamins, selenium, antioxidants, plant sterols, and other bioactive compounds. The endosperm, which makes up the majority of the kernel, is a source of carbohydrates, proteins, and small amounts of fibre, vitamins, and minerals such as selenium, B vitamins, and vitamin E.
Consuming whole grains offers a range of health benefits. Firstly, they are beneficial for heart health. The fibre and antioxidants in whole grains help lower cholesterol levels, reducing the risk of heart disease and stroke. Additionally, whole grains help regulate blood sugar levels, making them suitable for individuals with diabetes or prediabetes. The high fibre content of whole grains contributes to improved digestive health and can help prevent diverticulosis and diverticulitis. Whole grains may also reduce the risk of certain types of cancer, particularly colorectal cancer. Furthermore, whole grains can help lower inflammation linked to chronic health conditions, contributing to a longer lifespan.
It is recommended to include a variety of whole grains in the diet, such as buckwheat, bulgur, millet, oatmeal, quinoa, rolled oats, brown or wild rice, wholegrain barley, whole rye, and whole wheat. These can be consumed as part of healthy breakfast options, such as steel-cut oatmeal or whole-grain cereals.
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Recommended daily intake of whole grains
The recommended daily intake of whole grains varies between countries. Most European food-based dietary guidelines recommend replacing refined cereals with whole grains, without specifying the exact recommended daily intake. For instance, the Nordic Nutrition Recommendations suggest consuming at least 90 grams of whole grains per day, preferably in the form of whole grain cereals other than rice.
The World Health Organization also recommends consuming more whole grain products, alongside fruits, vegetables, legumes, and nuts. Whole grains are a rich source of bioactive nutrients, including dietary fibre, B vitamins, trace minerals, and phytochemicals. They can contain up to 75% more nutrients than refined cereals.
The amount of grains one should consume depends on individual factors such as age, sex, height, weight, and physical activity level. Pregnant or breastfeeding individuals may also have different requirements. In general, eating grains, especially whole grains, is associated with health benefits. Consuming grains low in added sugars, sodium, and saturated fats as part of a healthy diet may reduce the risk of certain diseases.
To ensure you're getting enough whole grains, look for products with claims like ''high in whole grain' or 'very high in whole grain'. Check the ingredient list for foods with a higher percentage of whole grain, or choose those with a whole grain statement on the packaging. Some practical guidelines include choosing products with ''whole' or 'wholegrain' before the name, such as 'whole wheat pasta' or 'whole oats'. Additionally, for every 10 grams of carbohydrate, there should ideally be at least one gram of fibre.
As an example of daily whole grain intake, consider the following:
- 1 piece of multigrain toast (12 grams of whole grain)
- 1/2 cup of cooked brown rice (50 grams of whole grain)
- 1/4 cup of muesli (35 grams of whole grain)
- 3 whole grain crispbreads (30 grams of whole grain)
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How to make breakfast cereals healthier
Breakfast cereals are often loaded with sugar and salt, and while they may have added vitamins and minerals, these don't cancel out the other unhealthier aspects of the cereal. Here are some tips to make breakfast cereals healthier:
- Opt for unsweetened cereals: Instead of choosing sugar-laden cereals, go for unsweetened options like plain cornflakes, puffed rice, or porridge. You can add sweetness to these cereals by adding fresh fruit, which also makes your breakfast more filling.
- Check the ingredients list: Ignore the front of the box and its health claims. Instead, read the ingredients list and look for phrases like "whole grain wheat", "whole grain oats", "whole grain corn", or "whole grain brown rice". Whole grains are more nutritious than refined grains as they contain the entire grain kernel, including the bran, germ, and endosperm, which provide fibre, vitamins, minerals, and antioxidants.
- Choose high-fibre options: Select cereals with at least five grams of fibre per serving. Fibre is beneficial for digestion and can help lower cholesterol levels.
- Limit added sugars: Check the Nutrition Facts label and ingredient list to monitor added sugars. Federal health experts recommend limiting added sugars to less than 50 grams per day. Some seemingly healthy cereals can contain substantial amounts of sugar, so opt for those with less than eight grams of added sugars per serving. Be wary of hidden sources of sugar like high-fructose corn syrup, fruit juice concentrate, honey, and agave nectar.
- Incorporate variety: While cereal can be a convenient breakfast option, it shouldn't be your only choice. Include other nutritious foods like eggs or chia seed pudding in your morning meals to ensure a healthy balance of nutrients.
- Watch out for sodium: In addition to limiting sugar, keep an eye on the sodium content of cereals. Check the nutritional labels and vary your choices to ensure you're not consuming excessive amounts of salt.
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Frequently asked questions
Whole grains are complete grains that have not been refined, meaning none of their parts have been removed (except for inedible parts like the hull and husk). They include the outer bran, the starchy centre, and the core, each bringing a unique set of nutrients.
Check the ingredients list. If “whole” or “wholegrain” appears before the name of the cereal, it is likely a whole grain. Additionally, look for the green banner on Nestlé cereals, which indicates that whole grain is the primary ingredient.
Whole grains are a good source of dietary fibre, vitamins, minerals, and antioxidants. They can help improve digestion, lower cholesterol, and contribute to a reduced risk of heart disease and certain other diseases.
The recommended daily intake of whole grains varies between countries and depends on factors like age, sex, height, weight, and physical activity. However, most dietary guidelines suggest replacing refined cereals with whole grains, and some recommend a minimum daily intake of 90 grams of whole grains.
Healthy whole grain breakfast cereals include shredded wheat, bran flakes, wheat biscuits, muesli, oatmeal, and cereals with ancient grains like Khorasan wheat, quinoa, and millet. Look for options that are low in added sugar and high in fibre.
