Tropical Weight Loss
Tropical Weight Loss
Photo: Israel Piña
Cheerios contain many important nutrients. Cheerios are primarily made from whole grain oats. Whole grains contain all parts of the grain, so they tend to provide more nutrients than refined grains. What's more, eating fiber-rich whole grains may help lower cholesterol and reduce your risk of heart disease ( 1 ).
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Protein is an important nutrient for weight loss ( 1 ). Getting enough protein may support healthy metabolism and reduce your appetite. It may also...
Read More »Since they were introduced in 1941, Cheerios have been a staple in households across the United States. They remain one of the most popular breakfast cereals on the market and are now available worldwide. Although they’re marketed as nutritious, you may wonder whether Cheerios are a healthy choice — and how the different varieties compare. This article explores Cheerios’ nutrients, flavors, and downsides to help you determine whether they’re a good fit for your routine. Cheerios contain many important nutrients Cheerios are primarily made from whole grain oats. Whole grains contain all parts of the grain, so they tend to provide more nutrients than refined grains. What’s more, eating fiber-rich whole grains may help lower cholesterol and reduce your risk of heart disease ( 1 ). 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. This mineral plays a critical role in oxygen transport throughout your body ( 4 , 5 ). However, keep in mind that many of these nutrients, including iron, vitamin B12, and vitamin D, are added during processing and not naturally occurring. One cup (28 grams) of plain Cheerios without milk provides ( 4 ): Calories: 100
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Read More »One of the top selling varieties, these are sweetened with sugar and honey, plus a hint of almond flavor. Chocolate. This kind is made from corn and oats, as well as cocoa powder and sugar. This kind is made from corn and oats, as well as cocoa powder and sugar. Apple Cinnamon. Made primarily of whole grain oats and sugar, this type also includes apple purée and cinnamon. Made primarily of whole grain oats and sugar, this type also includes apple purée and cinnamon. Frosted. Made with whole grain oats and cornmeal, these are sweetened with a vanilla flavored sugar coating. Made with whole grain oats and cornmeal, these are sweetened with a vanilla flavored sugar coating. Multigrain. This variety combines whole grain oats, corn, and brown rice. It’s sweetened with slightly less sugar than other varieties. This variety combines whole grain oats, corn, and brown rice. It’s sweetened with slightly less sugar than other varieties. Ancient Grains. This type is sugar-sweetened and made from whole grain oats, quinoa, and rice. You may notice that many of the flavored Cheerios varieties harbor added sugar. If you’re trying to reduce your sugar intake, it’s best to limit your intake of the sugary flavors or simply opt for the plain variety. SUMMARY Cheerios are available in a wide variety of flavors. While most comprise a base of whole grain oats, some include extra ingredients like added sugar. Cheerios downsides Although Cheerios are generally a nutritious choice, they fall short in certain areas. Very low in protein Breakfast cereals are often marketed as a complete meal option. However, the majority of them are very low in protein — and Cheerios are no exception. Protein is a crucial part of a healthy diet. Including a source of high quality protein with each meal is one of the best ways to ensure you’re meeting your body’s daily protein needs. The recommended intake for protein is a minimum of 0.36 grams per pound (0.8 grams per kg) of body weight. For someone who weighs 150 pounds (68 kg), that equates to a daily total of about 55 grams of protein ( 8 ). A 1-cup (28-gram) serving of plain Cheerios with 4 ounces (120 mL) of whole or low fat cow’s milk provides only about 7 grams of protein, most of which comes from the milk. If you intend to eat Cheerios as a meal, consider pairing it with a source of protein, such as eggs, Greek yogurt, or tofu scramble. You could also add a handful of nuts or a spoonful of nut butter to your bowl for a boost of protein and healthy fats. May pack added sugar Several types of Cheerios harbor large quantities of added sugar. For example, 1 cup (35 grams) of Honey Nut Cheerios contains 12 grams of sugar — a whopping 12 times as much sugar as the plain variety ( 9 ). Excess sugar intake is linked to an increased risk of chronic diseases, such as heart disease, cancer, and diabetes. Furthermore, it can contribute to the overconsumption of calories and unhealthy weight gain ( 10 , 11 ). The American Heart Association recommends limiting your daily added sugar intake to 9 teaspoons (37.5 grams) for men and 6 teaspoons (25 grams) for women ( 12 ). Although occasional sugar intake is not likely harmful, it’s a good idea to be mindful of how much you’re eating, especially if Cheerios are a staple in your diet or you routinely consume more than one serving at a time. Opting for the plain variety is your best bet for keeping your sugar intake low. Cheerios are considered a processed food Cheerios are a processed grain product, meaning that the ingredients used to make Cheerios undergo significant processing to create the final product. Although Cheerios are made with whole grain oats, which sets them apart from other cereals made with more refined grains like corn flour or white rice, many Cheerios varieties are packed with unhealthy ingredients like cane sugar, corn syrup, and preservatives ( 13 ). What’s more, due to the processing that the oats undergo to make Cheerios, eating a bowl of Cheerios is not the same as enjoying a bowl of whole oats. One study in 30 adults found that eating Honey Nut Cheerios resulted in a much larger blood sugar and insulin response compared with the consumption of equal portions of less processed grain products including steel cut and old fashioned oats ( 14 ). Although Honey Nut Cheerios are high in added sugar and thus much more likely to increase blood sugar than unsweetened grain products, studies have shown that the processing of whole grains in general significantly impacts blood sugar response, with more refined products yielding larger blood sugar and insulin spikes ( 15 , 16 , 17 ). Although occasionally enjoying Cheerios won’t harm your health, it’s best to choose less processed options whenever possible, especially if you regularly consumed sweetened Cheerios varieties. For example, instead of your morning bowl of Honey Nut Cheerios, try a bowl of rolled oats topped with berries and a dollop of natural nut butter instead. SUMMARY Cheerios are a low protein, processed grain product, and some flavors are high in added sugar. You can balance your nutrient intake by adding a source of protein and moderating your consumption of the higher sugar varieties. Cheerios can be included as part of a balanced diet Cheerios can be a healthy and nutritious part of almost any diet, but it’s important to balance your diet with other nutrients and practice moderation if you prefer the higher sugar varieties. For more protein, consider serving your Cheerios with high protein dairy or nondairy milk plus a scoop of nut butter or handful of nuts. Hard-boiled eggs and omelets also make excellent sides. Topping your cereal with berries or sliced fruit can boost your vitamin and mineral intake while flax meal, hemp seeds, and chia seeds can add fiber and healthy fats. Just make sure you include a diverse selection of whole foods throughout the day to meet all of your nutrition needs. SUMMARY While Cheerios can be part of a healthy diet, you may want to pair them with a source of protein to make a more balanced meal. It’s best to avoid or limit your intake of the high sugar options.
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