In our latest episode, I meandered through the grocery aisles, reminiscent yet startled by the vibrant boxes of cereal. It’s been ages, and the magnitude of choice and packaging was astonishing—clearly designed for families with a hearty cereal appetite. This crunchy morning tradition, drenched in milk, saw a decline until a 2020 resurgence. Its origins are as rich as its flavors, dating back to 1863 with James Caleb Jackson’s ‘Granula’, and evolving through Kellogg’s and Post’s innovations to Quaker Oats’ puffed cereals. By the mid-20th century, with the advent of Frosted Flakes and Cheerios, cereal had become a household staple, marketing itself as a nutritious breakfast option.
Fast forward to today, and the landscape is dotted with organic, high-fiber, and even grain-free alternatives, all jostling for space in your shopping cart. The question arises, however: Is cereal truly healthful, or have we been spoon-fed marketing over matter? Today on EAT THIS with Lianne, we delve into the cereal box to uncover the truth.
The episode springs from a recent experience with a box of Vector cereal, prompting an exploration beyond the flashy health claims on packaging to the ingredient list—an eye-opener revealing ultra-processed contents, a far cry from kitchen pantry staples. As Chris van Tulleken’s book “Ultra-Processed People” notes, many of these products aren’t truly “food” but rather “edible substances.”
Vector boasts impressive nutritional statistics on the front of its box, but a closer inspection reveals that the touted protein mainly comes from the added milk, and the sugar content is alarmingly high. Fiber, though mentioned, is minimally present, raising questions about the genuine health benefits of such cereals.
The granola section of the cereal aisle has exploded with a variety of options, often accompanied by steep prices. A deep dive into the ingredients and nutritional content of popular brands like Kellogg’s and Nature Valley exposes a common theme: high sugar content with minimal nutritional value. Comparatively, a serving of certain granolas can equate to a sugary dessert rather than a wholesome breakfast, often containing more sugar than recommended for an entire day.
If you’re a fan of flake cereals like Raisin Bran or Corn Flakes, the health facade may quickly crumble under scrutiny. High sugar content, the presence of high-fructose corn syrup, and a high glycemic index mar the nutritional profile of these cereals. Conversely, oatmeal presents a more complex picture. From steel-cut to instant, the variety of oats offers a range of nutritional benefits and impacts on blood sugar levels, making the choice of oats significant to your health.
To sum up, the engineered nature of many cereals and their impact on hunger hormones suggests a design for overconsumption, which can sabotage your health and well-being from the start of the day. Foods with health claims or added vitamins are often the most processed and lack the inherent nutrition found in whole foods like vegetables and fruits.
Here are the 10 largest cereal brands, according to Zippia’s research:
- Cheerios: 139.1 million boxes sold
- Frosted Flakes: 132.3 million boxes sold
- Honey Nut Cheerios: 129.3 million boxes sold
- Honey Bunches of Oats: 111.3 million boxes sold
- Cinnamon Toast Crunch: 105.2 million boxes sold
- Lucky Charms: 86.4 million boxes sold
- Froot Loops: 91.7 million boxes sold
- Frosted Mini-Wheats: 71.3 million boxes sold
- Life: 58.1 million boxes sold
- Fruity Pebbles: 54.1 million boxes sold
Recipes to try:
Apple Cinnamon Baked Pancakes
VG-Vegetarian, GF-Gluten Free, WF-Wheat Free, SF-Soy Free
This is a staple in my house. One large pan can feed my kids for almost the whole week. Almond flour is incredibly satisfying and you’ll find yourself full for hours.
Yields: 6 bread size pancakes
Ingredients:
- 1 cup (250 ml) almond flour
- 1 cup (250 ml) apple sauce
- 6 eggs
- 1 teaspoon (5 ml) ground cinnamon
- ¼ cup (50 ml) organic butter, melted
- ¼ teaspoon (1 ml) sea salt
Directions:
- Put butter in 9″ x 13″ baking dish, set in 425 degree oven to melt.
- Mix flour, applesauce, cinnamon and eggs in a bowl.
- When butter is melted, pour batter in and spread evenly.
- Return pan to the oven and bake for 25 minutes until golden.
Kashi Organic Cinnamon Harvest – Milkadamia Recipe
- 2 cups unsweetened vanilla almond milk
- 2 tbsp chia seeds
- 2 tbsp flax meal
- 2-4 tbsp hemp hearts
- unsweetened protein powder (optional)
- optional toppings: nut butter, berries, or cinnamon
Heat almond milk in a pan over medium heat. Add chia, flax, and hemp, and stir with a silicone spatula as the mixture simmers. Once it’s creamy, stir in protein powder (if using). Serve warm in a bowl with toppings as desired.
After a personal experiment with a glucose monitor, my partner shifted from cereals to a modest sprinkle of granola over Greek yogurt and berries. It underscores the importance of individualized nutrition and the insightful lessons from monitoring your body’s response to different foods.
As we conclude, the key takeaway is to question and investigate the foods we consume, especially those that are marketed as healthy breakfast options.
Real food needs no embellishment, and understanding your body’s unique needs is paramount. Perhaps it’s time we all considered a little more what goes into our bowls each morning.
