Sweet, crunchy and colorful: We love cereals - because nothing beats a bowl of our childhood memories for breakfast! Breakfast cereals have become a timeless favorite that lets us start the day with a big grin - no matter what age we are. But let's be honest: In times of avocado toast, porridge and açaí bowls, we know full well that there are probably healthier options to start the day, right?
In this article we will explain to you what nutrients are in cereals and how they can become a balanced breakfast. So: Let's get cereal.
Delicious crunchy fun: 3 reasons why we love cereals
The big hype surrounding cereals wasn't just huge when we were still at school and didn't know what to do with healthy porridge and the like. Our favorite breakfast from our childhood is still as popular as any other breakfast. Hand on heart: Is the big crunch also part of your morning routine? No wonder, because cereals are not only incredibly tasty, but also really practical.
Quick Fix
Put cereal in the bowl, add milk and you're ready to spoon: breakfast cereal is super convenient and quicker to serve than any other breakfast. The cereals do not require any complicated preparation and can be eaten straight from the pack - ideal for those who have little time in the morning or need to eat breakfast on the go.
Fun
They come in the form of curls, pillows and balls, they can be blue, pink or green and taste like chocolate, cinnamon or fruit: cereals are available in almost every look and flavor. The wide range offers something for every preference and is also extremely diverse - and if you want, you could feast on different breakfast cereals every day of the month.
Habit & Marketing
The food industry has invested heavily in advertising and marketing cereals over the years to increase popularity. In advertising campaigns aimed specifically at children and families, cereals were presented as a cheerful and fun breakfast option. With effect: The supermarkets are full of cereals and they have established themselves as an integral part of breakfast in many households - regardless of whether they are a large family or a single household.
Differences to porridge and muesli
Cereals, porridge and muesli are all three popular breakfast options, but they differ in terms of their preparation, ingredients and consistency.
Cereals: Cereals are often made from refined grains and are pre-made, ready-to-eat products - bite-sized morsels, so to speak. They come in a variety of flavors, shapes and colors and are usually served cold with milk or yogurt. Cereals often contain sugar and other additives, but there are also healthier whole grain options. Breakfast cereals are quick and easy to prepare and require no prep or cooking time.
Porridge: Porridge is a warm, creamy cereal porridge made from oat flakes or other cereals. The porridge is often cooked with milk, plant-based drink or water and can be refined with spices such as cinnamon or vanilla depending on your preferences and taste. To sweeten, you can choose either sugar or a sweetening alternative such as date syrup. Since oatmeal contains a lot of fiber and is therefore only digested slowly, a breakfast porridge keeps you full for a long time. Porridge can be spooned plain or garnished with fresh fruit, nuts or seeds, maximizing flavor and nutritional density.
Muesli : Breakfast muesli consists of a mixture of oat flakes, nuts, seeds, dried fruit - and sometimes chocolate chips. Unlike porridge, it does not need to be cooked, but is served raw with yogurt, milk or a milk alternative. Compared to cereals, muesli is often less sweet and can be customized by mixing the ingredients according to your individual preferences. Similar to porridge, muesli is a good source of filling fiber and, thanks to lots of nuts and seeds, provides plant-based proteins and high-quality fats .
While cereals are a quick and “ready-made” option for breakfast, porridge and muesli can be individually mixed, seasoned and sweetened. Depending on personal preference and nutritional needs, all three options can be part of a balanced diet.
Breakfast cereals: Cornflakes etc. provide these nutrients.
Cornflakes, Cinni Minis and Fruit Loops taste too good to be healthy, right? Yes and no. One thing is certain: some types of cereal can contain a lot of sugar and less healthy ingredients. You can find out why a lot of sugar in the morning is not such a good idea in our articles " How much sugar a day is healthy " and " What effect does sugar have on our blood sugar ?"
Empty carbohydrates
The term "empty carbs" is often used to refer to foods with a high glycemic index (GI). This means that they are quickly converted into glucose (simple sugars) and cause blood sugar levels to rise quickly, but provide limited nutrients and fiber.
If cereals consist primarily of refined grains, they may be lower in nutrients and provide less fiber, vitamins, and minerals than whole grains. This is because the refining process removes the grain's natural components, which are rich in nutrients.
Many cereals that contain refined grains can therefore be considered “empty carbohydrates”.
Sugar Bomb Cereals
Would you drink cola for breakfast? Probably not, because a glass of Cola contains 27 grams of sugar. But you don't need soft drinks to get a sugar rush in the morning. Cereals are also packed with sugar: honey rings contain almost 18 grams of sugar per 100 grams, colorful fruit rings contain a whopping 25 grams of sugar and chocolaty crunchy cereals contain an incredible 35 grams of sugar - per 100 grams, mind you.
The World Health Organization (WHO), on the other hand, recommends a sugar content of 15 grams of sugar per 100 grams for cereals - a maximum. By eating cereal for breakfast, you're probably breaking this rule faster than you might realize or like. It is advisable to check the nutritional information on packaging and look for options that are low in sugar and high in fiber to support a balanced diet.
Not all cereals are empty sugar bombs. There are also options made from whole grains that are rich in fiber, vitamins, and minerals.
These ingredients make good cereals.
But hey: We don't want to demonize all cereals right away. Although the majority of cereals contain a lot of sugar and less healthy ingredients, there are also healthier options for cereals.
- Cereals made from whole grains are a good source of fiber, vitamins and minerals. These include oatmeal, whole grain wheat, barley, spelled or quinoa.
- Sugar alternatives: In contrast to white table sugar, natural sweeteners such as maple or date syrup still contain minerals and vitamins and are therefore a better choice. But: Alternatives also provide a lot of calories and sugar. The goal should be to focus on cereals that contain little sugar.
- No additives: Sweeteners, flavors, colors or other additives provide artificial taste, ensure consistency and also ensure that the cereal has a long shelf life. But you don't need them at all: There are also cereals that do not contain any additives and naturally taste wonderfully good and crunchy.
- Organic ingredients: Natural, high-quality organic products provide the best basis for good cereals.
Have a healthy breakfast with cereal: This is how it works
Want a delicious and healthy breakfast with cereal? Goes. And like this:
- Choose whole grain cereals: Choose cereals that are made from whole grains. These contain more fiber, vitamins and minerals compared to refined grains.
- Pay attention to the sugar content: Many cereals contain a lot of sugar. Try to choose cereals with a low sugar content - a maximum of 15 grams of sugar per 100 grams. Check the nutritional information on the packaging to check the sugar content.
- Add fresh fruit: Complement your cereal with fresh fruit such as berries, bananas, apples or peaches to increase the fiber, vitamins and antioxidants in your breakfast.
- Choose low-fat milk or plant-based alternatives: Use low-fat milk or plant-based milk alternatives such as almond milk, oat milk or soy milk instead of whole milk. These options often have a lower fat and sugar content and still taste really good.
- Mix it with yogurt: Instead of just using milk, you can also mix your cereal with unsweetened yogurt. This increases the protein content of your breakfast and provides additional satiety.
- Avoid additional toppings: Many cereals come with added goodies like chocolate chips or marshmallows, which contain added sugar and unhealthy ingredients. Try to avoid these or only enjoy them in moderation.
- Use cereals as a topping: Like granola, cereals also make an excellent crunchy topping on the smoothie bowl or porridge.
Cereals without sugar: Does it taste good?
Cereals without sugar sound pretty boring? Not at all. The best proof that breakfast cereals with little sugar taste absolutely fantastic are our Wholey Cereals in three varieties.
Less sugar: With a maximum of 15 g sugar per 100 g, our cereals contain less sugar than reference products and comply with the recommendations of the World Health Organization.
More taste: In order to optimize the taste of cereals, flavors and flavorings are often used. However, you don't need it at all. We don't use flavors because we like the right taste and want to consciously draw attention to the benefits of natural foods such as cinnamon and cocoa. Our cereals taste amazing even without any additives.
More fun: With our cereals the fun doesn't fall by the wayside. Now you can finally crunch cereal that is vegan, organic and free of refined sugar AND still tastes like the cereal from your childhood. You see: our cereals are simply fun!
More valuable ingredients: The organic cereals made from whole grains are vegan and, in addition to filling fiber, also provide you with vegetable proteins and lots of minerals and vitamins, including magnesium, iron and zinc, which support your healthy lifestyle.
The Wholey Cereals are available in three varieties:
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Cinna Rollies : The exclusive cooperation product with the Elevator Boys tastes like crispy cinnamon rolls and puts you in a really good mood in the morning.
- Lucky Loops : In terms of taste, the cereal rings bring the perfect balance between sweet and grainy to your bowl – with only 10 grams of sugar per 100 grams.
- Chillo Pillows : With Chillo Pillows you start your day with lots of chocolate, crunchiness and good mood – with the finest ingredients and without any sugar shock.
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