Since the beginning of more than a decade ago, there have been various products that have been crowned with "nutritional cereals" and "grain nutrition breakfast." These products are sweet or crispy and are very popular with women and children. Many old people see the name of "sugar-free breakfast cereals" and they are very excited. They often buy them home and eat them as a nutritious breakfast. However, these products really "nutrition" do? What is the protein content? What is the so-called cereal? Associate Professor Fan Zhihong of the College of Food Science and Technology of China Agricultural University wrote this article based on the survey results. Please ask people to look at the results.

What are the ingredients of "nutritional cereals"? If we take a closer look at the raw materials of “nutritional cereals”, we can find that they can be divided into two categories: one is wheat, rice, and corn, and the other is oatmeal.

In a supermarket, 15 kinds of foods claimed to be “nutritional cereals” or “breakfast cereals” were investigated. Among them, 4 were claimed to account for oatmeal as the main cereal source. Others included wheat as the main cereal, including corn and whole wheat. , wheat bran, rice, glutinous rice, malt and so on. The nutritional value of these ingredients is generally much lower than oatmeal. There are 3 kinds of oats added inside. None of the so-called "nutritional cereals" uses oats as the main raw material.

In addition to cereals, “nutritional cereals” or “breakfast cereals” have added some ingredients that look similar to milk. Among the 15 products, there are 4 types of added creamers, and 5 types of added non-dairy creamers. There is only one type of powdered milk, one with added whey powder, and one with added soy protein powder. “Dessers” are mixtures of hydrogenated vegetable oils, dextrins (starch hydrolysates), sodium caseinate, cream flavors, emulsifiers, and anti-caking agents. The fat content is 20% to 75%, and the calories are even higher than starch. Don't look at it's color, milk, deep in the milk color, in fact, nothing to do with milk, nutritional value is even worse. It not only does not provide calcium, it does not increase nutrition, but instead provides sugar and fat. Hydrogenated vegetable oils can even bring the most trans-fat fatty acids, which are the most dangerous to cardiovascular disease. They are not as healthy as animal fats! The so-called "creamer" is another way of saying powdered creamer.

In addition, most of the sweet products are added with sugar, there is a so-called "sugar-free" and "protein sugar" as a substitute. Another type of brown sugar has been added as a sweetener.

How many nutrients do "nutritional cereals" contain?

Most domestic brands do not label nutrients, and foreign brands list the main nutrients, including calories, protein, carbohydrates, fats and fibers.

The level of calories is similar, ranging from 350 to 390 kcal/100 g. In other words, it is not the same as rice and flour.

The fat content is between 1% and 8%. Compared with rice flour with only 1% fat content, the fat content was still higher, with the main difference being the addition of creamer, vegetable oil and oatmeal. Oatmeal is the highest fat content in cereals, and pure oatmeal has a fat content of up to 7%. Some of these products have added vitamins, but in terms of value, we must carefully look at the specific content. The vitamin content of most products is lower than that of whole wheat bread with milk or purple rice porridge with eggs.

The content of protein is the most telling indicator. Of the 15 products, only 5 were found to contain more than 7% protein, and only 3 were higher than 10%. Two of the main ingredients were pure oatmeal, and the other added milk powder. Among them, 6 products have a protein content of only 4%, which is equivalent to only half of the protein content of rice! This means that milk powder, oatmeal, walnuts, almonds, sesame and other high-nutrient ingredients are very few, and white sugar, maltose, dextrin and creamer are the main components of these products.

If you eat a small packet (40 grams) of “nutritional cereal” with a protein content of 5%, you can only get 2 grams of protein, which is equivalent to only 1/3 of an egg. Then, the nutritional value of such a “bagel” of 1 bag is far. It is not as good as half a steamed bun with an egg (protein content 12g) or a separate cup of milk (protein content 7.5g).

Nutrition Tips: 4 Tips on Buying Breakfast Cereal Products

● The main ingredient of "nutritional cereals" is starch + white sugar + creamer, with very low nutritional value. If you want to improve the quality of your breakfast, especially for children, you can only treat these products as sweet drinks and not as a source of nutrition.

● "Breakfast cereals" have a moderate protein content, but they can provide more dietary fiber and vitamins. They must be formulated with milk in order to meet the nutritional requirements of breakfast.

● It is best to buy plain oatmeal as a food source for breakfast. Oatmeal has a high content of protein, fiber, minerals and vitamins and is incomparable to "nutritional cereals". And only those foods whose product names are "pure oatmeal" or "vegetarian oatmeal" are the main raw materials for oats. From the morphological point of view, it can be seen that they are crushed oatmeal, and basically no other ingredients have been added.

● Because many people are not comfortable with the taste of pure oatmeal, it is recommended to use it to mix porridge with rice. It can be easily eaten with milk, eggs, or soy products to increase the nutritional value of breakfast. (Author: Associate Professor of Food Science, China Agricultural University / Fan Zhihong)

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