{"id":94034,"date":"2024-08-06T15:04:46","date_gmt":"2024-08-06T15:04:46","guid":{"rendered":"https:\/\/graziamagazine.com\/us\/?post_type=articles&p=94034"},"modified":"2024-08-06T15:04:46","modified_gmt":"2024-08-06T15:04:46","slug":"nutritionist-warning-processed-cereal-equals-2-pastries","status":"publish","type":"articles","link":"https:\/\/graziamagazine.com\/us\/articles\/nutritionist-warning-processed-cereal-equals-2-pastries\/","title":{"rendered":"Nutritionist\u2019s Warning: Processed Cereal Equals 2 Pastries"},"content":{"rendered":"
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Photo credit: Shutterstock<\/figcaption><\/figure>\n

Nathaniel Johnson, a nutrition professor, is actively raising awareness about the health risks associated with regularly consuming sugar-laden<\/a>, processed breakfast cereals.<\/p>\n

“These foods are popular for a reason: they’re sweet, made with simple ingredients, and come with powerful marketing that features memorable cartoon mascots that we remember from childhood,”<\/em> he pointed out in The Conversation.<\/em><\/p>\n

He noted that some cereal brands even project a healthy image despite being high in sugars. “Since 1985, the sugar content in sweet breakfast cereals has decreased. Nevertheless, many cereals still contain a significant amount of sugar today\u2014over 30% of their weight,”<\/em> stated the nutritionist. He elaborated on the body’s reaction to regular consumption of these processed cereals.<\/p>\n

Check the Sugar Content Like Checking Pastries<\/h2>\n

Next time you find yourself in the cereal aisle, Johnson urges you to take a few minutes to check the sugar content of your favorite brands, especially the ones you loved as a child. “Most of these cereals contain between 10 to 14 grams of added sugar per serving, amounting to the sugar dose of two pastries,”<\/em> he explained.<\/p>\n

Added sugars are empty calories because they provide no nutritional benefits. The World Health Organization recommends that added sugars should not exceed 5% of the total daily caloric intake. “Consuming a serving of cereal with 14 grams of sugar can nearly reach 30% of your daily sugar limit,”<\/em> Johnson warned.<\/p>\n

Processed Cereal: Risk of Diabetes and Heart Disease<\/h2>\n

High glycemic index foods like sugary cereals lead to higher blood lipid levels, increased hunger, and greater insulin release. Consequently, these are all risk factors for heart disease and type 2 diabetes.<\/a><\/p>\n

“The process heightens blood sugar levels, raising blood pressure and forming advanced glycation end-products. These molecules stiffen blood vessels and heighten inflammation,”<\/em> added the nutritionist.<\/p>\n

If added sugar consumption exceeds 13% of total caloric intake (on a 2,000 calories diet, that’s 260 calories or 65 grams of sugar daily), the risk of dying from cardiovascular disease rises by 39%.<\/p>\n

What to Look for on Nutrition Labels<\/h2>\n

An essential strategy for reducing sugar intake is to carefully read the nutrition facts label on food packaging to find the added sugar content.<\/p>\n

Ingredients like glucose, fructose, maltose, and sucrose often represent added sugars, as do other components, such as molasses, honey, jam, concentrated juice, or syrup. Also, sugar might also simply be listed as “sugar.”<\/p>\n

“It’s crucial to know the difference between the serving size listed on the nutrition label and the actual portion you serve yourself,”<\/em> the specialist mentioned. Often with breakfast cereals, people serve more than the recommended portion, meaning you likely consume more sugar than you realize. However, a practical tip she offers is to use smaller bowls and spoons to help control portion sizes and reduce sugar intake.<\/a><\/p>\n

Bottom Line<\/h2>\n