Heart Healthy Food – Cereals and Tips to Choose The Right One

There is one food that has been processed, which could rival the artificial nature of the healthiest though: cereal. Nutritionists do not recommend you eat only one type of food, but if you must choose one, whole grain cereals and milk is the right choice. These foods are full of fiber, nutrients and protein.

Even during a decade of research supports the status of cereals as a super food. In one report from the Nurses Health Study, scientists from Harvard followed 68,000 women for ten years and found that those who ate the most fiber cereal (about 8 grams per day) to reduce their risk factors heart disease compared to one-third who ate the least ( about 2 grams per day). Other research also found that the scoop of this high fiber foods regularly can protect you from breast cancer and colon.

Cereal as Ideal Food

Food Ideal

Still need to be convinced to buy your own box of cereal? Cereals can also help you slim. A study published in British Journal of Nutrition found that women who increased consumption of cereals as part of a weight-loss programs, more slender nearly 1 kilogram for six weeks, compared with those who increased consumption of vegetables. Also choose cereals will help you avoid dietary deficiencies: not getting enough vitamins and minerals every day. Cereal is a good choice because of high nutrients, but low in calories. Even the followers of the diet of whole grain cereal munching get more fiber, magnesium and vitamin B6 than those who do not eat cereal.

Most cereals contain at least 25 percent of that you get from a multivitamin. This is because, not only grain that is used as a cereal already contain vitamins and minerals, but no less well-fortified cereal (plus vitamins and minerals) or added (vitamins and minerals lost during the process of change). Plus milk, which provides calcium and protein, perfect your meal.

Of course, not all cereals such estimable. It’s a bowl of sugar coated cereal is better than no breakfast at all, but to get the health benefits and weight loss. Cereal must obtain a high value on certain areas. To find out if your favorite brand to meet this requirement, do not just look at the claim ‘healthy’ in front (containing 25 vitamins and minerals!), But see also table nutrients and ingredients.

A bowl of healthy cereal should :

>>Find Cereal which contain with 3 Gram of Fiber per Serving
Even though almost all brands contain a variety of nutrients, nutrition is the most important. Fiber can lower cholesterol, and at the latest because they digested by the body, can also help blood sugar levels more stable. The increase and decrease blood sugar often enough can cause your body resistant to insulin, the hormone that helps process blood sugar; in the long run this condition can lead to diabetes. In addition, because the cereal take some time to digest, you will feel full longer: this may be the reason why these studies found that those who ate the most fiber also the least possible weight. The women need at least 25 grams of fiber every day, but most of us do not even approach that number. Cereal is one of the best sources of these nutrients, because it contains lots of fiber per calorie than foods rich in fiber, such as bread (you may need to increase consumption gradually to avoid bloating and carbonated).

>>Find Cereal Contain Letters “WHOLE”
It means that the seeds used are not cleaned from the skin which was good for you, because it contains nutrients and fiber. If you want to look beyond, look for a little cereal into a process. You can not tell just by looking at labels, but can see the direct form of cereal. Marking is not processed cereals, is simple: cereal will resemble the form of seeds. Whole grains are not processed will be absorbed into the bloodstream much more slowly than cereals made from whole grains. But it doesn’t means you have to throw your favorite cereal box shaped like O, flakes or a box, mix it with fewer brands processed for a delicious breakfast and healthy.

>>Forget Cereal Containing More Than 10 Gram of Sugar per Serving
Sugar is usually added. Sugar is just extra calories that are not any good in nutrition. Sugar, especially in the form of high-fructose corn syrup, also can increase blood sugar levels very quickly so it will come down too fast and you will be hungry again in an hour. How if your favorite cereals contain more than 10 grams of sugar? Combine it with a low-sugar cereals that taste delicious.

>>Do Not Obsessed With Fat Content, But Think Calorie
Most of the fat contained in the cereals are mono-unsaturated fats are good for the heart. But you still have to pay attention to the presence of label trans fats. Even when the label says 0 grams of trans fat, check the ingredient list. If you see the words partially hydrogenated oil, this product must contain trans fats. FDA regulations specify that a product may contain trans fats states 0 percent if the contain is less than 1 gram per serving drinks. It sounds no means, consume 0.4 grams of trans fat, but research shows even a few grams of trans fat per day can threaten your heart. Other numbers you must take the cereal calories and portion sizes. Many of us who consume more than we thought: a study released in the Journal of Consumer Affairs found that many people who consume twice the servings listed. So at least once, measuring your cereal into measuring cup to see how much you earn. I recommend keeping the total calories from cereal and milk about 400 or less.

>>Let Your Tongue To Speak
Is healthy cereal not satisfy your sweet taste? Before getting the jar of sugar, try to adapt to nutrient-rich toppings. See your cereal as a healthy foundation and add from there. Try adding: fresh fruit, raisins or other dried fruit, or low-fat yogurt.