Breakfast cereals are one of the worst possible breakfasts. Forget about them and you will see your belly shrink.
Every time I see an ad for breakfast cereals, I lose my temper and start making a speech about their ingredient list, an attitude that will one day seriously affect my relationship as a couple. Cereals must be the worst breakfast in the world for your health. And the worst thing is that people give it to their children thinking that it is healthy.
Healthy? Here are the ingredients of the Kellogs Smacks: Wheat, sugar, glucose syrup, honey, calcium carbonate, vegetable oil ... Think that the ingredients are in order, so removing the wheat, the main ones are sugars.
You can check it when you see the composition per 100 grams:
Proteins: 6 g
Carbohydrates: 84 g
of which sugar: 43 g
Fat: 1.5 g
Almost half of what comes in the box is sugar. Only in a bowl there are 13 grams of sugar, about two sachets. You know what sugar does with your blood and your love handles. It triggers a spike in the hormone insulin, which takes care of all that glucose turning into fat on your waist or your butt. Within an hour, your glucose has plummeted and you're dizzy, grumpy, and hungry, ready to eat whatever treats you can find. After a few years, obesity and diabetes.
Okay, you think. I will take adult cereals, for example Corn Flakes, which are low in sugar. Indeed, these flakes are 98% corn. Let's see what's in 100 grams:
Proteins: 7 g
Carbohydrates: 84 g
of which sugar: 8 g
starch: 76 g
Fat: 0.9 g
Best? Well, no. Starch has a very high glycemic index. In particular, Corn Flakes have a GI of 80 (pure glucose has 100). That means it raises blood glucose almost as fast as sugar, with similar effects.
Don't torture me anymore! you implore. I'll take the Special K, which are lightweight. You just have to see the girls who advertise them. Insurance? Let's read the label:
Proteins: 14 g
Carbohydrates: 76 g
of which sugar: 17 g
starch: 59 g
Fat: 1.5 g
Whoops. Turns out they have less starch, but twice as much sugar as regular Corn Flakes. We are the same as before. I don't know what is special about them, except being more expensive.
I give up! You desperately exclaim and swear that from now on you will only eat All Bran, fibrous cereals that look like leftovers from IKEA furniture manufacturing. Indeed, All Bran has a lot of fiber, and that is good for your intestine to go looser. Fiber also lowers the glycemic index to 40 (low).
It is not a bad option, but since the fiber is bitter, it contains more sugar than the previous ones. It must be taken into account if we want to eat less sugar per day.
Proteins: 10 g
Carbohydrates: 67 g
of which sugars: 22 g
starch: 45 g
Fat: 2 g
In the end, all these cereals end up contributing more or less the same calories. A breakfast consisting of a serving of Corn Flakes (30 grams) and a 200 ml bowl of semi-skimmed milk has this composition:
Proteins: 8 g
Carbohydrates: 34 g
Fat: 4 g