Cornflakes are an easy breakfast option for most of us, but they may have some side effects too! So if you're eating breakfast cereals too often, it may be time to rethink.
In these fast-paced lifestyles, we are always falling back upon quick ways to do things. This also includes our meals. While breakfast should be the ‘king meal’ of the day, people lean on quick-fix, ready-to-eat and processed foods such as cornflakes. Cornflakes and milk, or just plain cornflakes and fruits are one of the easiest breakfast picks. Most families like to dig into different brands and flavours of cornflakes every morning. But is eating cornflakes daily actually good or bad for you? Come, let us know some of the benefits and side effects of cornflakes.
Cornflakes offer variety
What has made cornflakes even more appealing overtime are the variants such as strawberry, mixed fruit, almond and organic honey.
They are relatively low in fat, which might be one of the reasons for their success. But they also have sugar and added salt (sodium).
Going by the popularity of cornflakes and increasing doubts about their health benefits, Health Shots reached out to Delhi-based nutritionist Kavita Devgan to know whether daily consumption of cornflakes is good for health.
Nutritionist Kavita Devgan says cornflakes are low in nutrients and have low fibre so there is poor satiety. “People will be hungry soon again. Also, they are bad for the heart and general health,” she added.
The British Heart Foundation suggests that as a wholegrain cereal, cornflakes are not a good choice for breakfast when eaten alone. Add a fruit to make your first meal of the day filling.
The nutrition expert highlighted the following points about cornflakes:
1. Cornflakes is refined food
According to the American Institute for Cancer Research, there are many health risks when it comes to consumption of heavily processed foods. Some of them can increase cancer risk. Heavily processed foods often include unhealthy levels of added fat, sugar and sodium that make the food taste better, but too much of them leads to serious health issues. Obesity, diabetes, heart disease and high blood pressure are some of health issues.
2. Cornflakes have additives
Food additives play an important role in improving the taste, colour and smell of food. They end up altering the food’s nutritional structure, according to MDPI.
3. Cornflakes have sugar
Dr Frank Hu, who is a professor of nutrition at the prestigious Harvard T.H. Chan School of Public Health, concedes that there are effects of added sugar intake like higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease. They are all connected to an “increased risk for heart attack and stroke.” Cornflakes also have a high glycemic index – almost 82 – which is not good for anyone fighting diabetes.
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4. High calories form an important part of cornflakes
The International Journal Of Behavioral Nutrition and Physical Activity shared that consumption of high calorie foods can cause weight gain.
5. Cornflakes usually have high fructose corn syrup (HFCS)
As per Plos One, there is an evidence that suggests that increased consumption of fructose, possibly via HFCS, can induce metabolic dysregulation.
So, now that you know the side effects of cornflakes, it’s best to eat them when there aren’t many healthy breakfast options. Or when you choose to eat them, exercise quantity control! Everything is good to eat in moderation, and cornflakes aren’t no different.
Cornflakes are generally low in fat and calories, making them a relatively healthy choice for people looking to manage their weight. However, it is crucial to be mindful of any added sugars or sweeteners as these can contribute to weight gain and other health issues.
While cornflakes or puffed rice served with low-fat milk can be part of a healthy breakfast, they are low in fibre so they are not as good a choice as wholegrain cereal. Adding a piece of fruit will help to balance your breakfast as well as making it more filling to eat.
Cereal: plain oats, corn flakes and shredded wheat are minimally processed, but when the manufacturer adds sugar, flavourings or colourings, they become ultra-processed cereals. Try sticking to cereals such as porridge, corn flakes, bran flakes, weetabix etc rather than the more processed versions.
Oats and cornflakes both are some amazing options for breakfast, but overall oats is a better option. Per 100 grams, oats contain 26 grams of protein, while cornflakes contain 7 grams. Oats are better in terms of fibre as well, as they contain 16 grams of fibre, while cornflakes contain only 2 grams.
Heavily processed foods often include unhealthy levels of added fat, sugar and sodium that make the food taste better, but too much of them leads to serious health issues. Obesity, diabetes, heart disease and high blood pressure are some of health issues.
The healthiest breakfast foods include a protein, healthy fat and source of carbohydrates, according to Smolen. For a healthy breakfast, consider eating foods like oatmeal with nut butter, avocado toast with an egg, chia seed pudding or a greek yogurt parfait with nuts and berries.
It's important to remember that cornflakes can be a quick and easy breakfast choice, but they might also have lower fibre and added sugars than other whole-grain cereals.
Corn flakes are a relatively good source of fiber, with a serving providing approximately one gram of fiber. However, they are not as high in fiber as other whole grain cereals such as bran flakes or oatmeal.
The presence of thiamine in cornflakes keeps speeds up the metabolism of carbohydrates thus increasing the energy production of the body. Rich in protein: Rich in protein both oats and cornflakes help muscle building, regulating enzymes and hormones, repairing the tissues of the body.
Furthermore, Cheerios are low in calories and fat. They also boast several essential nutrients that many people don't get enough of, such as fiber and vitamin D ( 2 , 3 ). Notably, 1 cup (28 grams) of Cheerios provides 45% of the Daily Value (DV) for iron, which many people are deficient in.
We have found that a 30-gram portion matches well the energy needs of children. Our easy rule of thumb when having cereals is 25 to 30 grams for children and 30 to 45 grams for adults. Measuring the weight of your breakfast cereal is the most accurate method of getting your portions right.
Discover a new twist on the classic corn flakes breakfast. Nestlé GoFree Corn Flakes Cereal, oats, honey, walnuts and yoghurt are a match made in heaven. Add a cup of fresh berries to the mix and you've got a delicious way to start off your day.
Both oatmeal and granola make for a healthy, nutritious breakfast, but the winner for us is granola—the added nuts, seeds, and dried fruits give you a source of fiber and healthy fats that oatmeal can't quite compete with.
And the ease of simply pouring a bowl of cereal speaks to just how convenient this breakfast choice can be on a busy morning. "Because of these three benefits, I think cereal can be a great daily breakfast option— as long as we're conscious of choosing one that's not high in added sugar," Beaver says.
As an evening snack, mix the cornflakes, slightly toasted, with salted peanuts, add dried herbs and have with your tea or coffee. As a night time snack, if you feeling hungry, eat cornflakes with milk or water. Take ¾ cup cornflakes in a bowl of milk.
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