For busy people like us who go to work every day, it is really a hassle to prepare home-cooked meals for breakfast. If truly short on time, we’d pick easy to prepare foods yet, nutritious—and cereals are definitely on top on the list. I love cereals. It is a must-have for me during breakfast. It totally fills my tummy to help me productive at work. And who would say no to cereals, anyway? They are generally regarded as healthy foods. They are highly packed with carbohydrates for energy, fibre, and proteins. However, not all cereals are equal. Some cereals might even cause health problems. And for the health-conscious individuals, this is definitely something to watch out for. This is why it is healthier to make your own muesli.
Muesli is basically is a dish made of oats or cornflakes mixed with fruits, nuts and seed. Some recipes call for more ingredients. This dish was created by Maximillian Bircher-Benner, a Swiss physician.
There are a lot of types of cereals on the market. Cereals based on corn, barley, quinoa, buckwheat, oats, and sorghum are most common. Furthermore, they are classified according to the processes they went through. In most supermarkets, the usual cereals we see on shelves are oats. You’d see descriptions on the label or packaging that reads like “old fashioned”, rolled oats, instant oats, or quick-cooking oats. These are just a few you’d see. With so many options to choose from, what should you be getting?
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This is the type of cereals you should be getting
It is true that the more food processes the food go through, the more nutrition is lost. And cereals are no exception. Want to prove it? Grab two different packages of oats—one is instant oats and the other rolled oats. Compare the figures of their nutritional information. As for protein alone, most instant oats contain 3 grams of protein while rolled oats contain around 6 to 9 grams of protein. As for me, that’s plenty of grams lost already.
With this fact in mind, go for cereals that are least processed. Rolled or steel-cut oats are one of the least processed cereals on the market. Also look for cereals that say “Whole grain” or “100% whole grain”. You are getting more nutrition with these.
Don’t choose cereals with dried fruits, nuts or flavored
Well, you can definitely enjoy these goodies with your cereals. But I suggest getting the plain cereals—no fruits, no sugar, no nuts.
Just the classic. Do away with the same cereals you used to eat as a growing kid.
Why?
Most flavored cereals are loaded with hidden sugars, especially with dried fruits. We know dried fruits are healthy too. They even contain more amount fiber and antioxidants than they’re fruit counterparts. But to tell you the truth, dried fruits are 58% sugar. And they are relatively high in calories. Just a 100 gram of dried fruits contains around 350 calories. Totally a no-no for someone who’s trying to maintain or lose weight. It is recommended to control intake of dried fruits.
Create your own version of Muesli
All brands of cereals claim their products are healthy. But are they really? Be worry free. Create your own version of your cereals. This way, you know very foodstuff that goes in your cereals—and definitely less of the unhealthy.
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Rolled or steel-cut oats are a good base for your muesli. Add unsalted nuts for your heart. They contain unsaturated fats, and Omega-3 fatty acids. If you are looking for more proteins, you may add walnuts, pistachio, cashew or hazelnuts. They should give you at least 6 grams of proteins per 200 calories.
You may add raisins for a bit of sweetness. Honey is a good choice too. It is definitely a healthier choice than sugar. It contains phenolic acids and flavonoids for better overall health.
Soak your muesli with milk overnight. Some people prefer the crunchy version (no overnight soaking). But the breaking down of starch in the oats by soaking it overnight make it easier to digest in the morning.
Top your cereals with fresh fruits for nutrients. Banana must be on top of the list. It is rich in potassium (about 350 mg per 100 grams). Berries are also go-to fruits for cereals. Strawberries and blueberries are excellent options! They are high in antioxidants and Vitamin C.
