Whole Grains, Cereal Corn flakes, Health Benefits and Nutritional Facts!

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The Health Benefits of Eating Whole Grains And Nutritional Facts of Cornflakes:

Breakfast is, undoubtedly, the most essential meal of the day. But today most people tend to miss this important meal of the day due to lack of time. It is important to consume a wholesome breakfast with cereals, fruits, juice, and milk. Today the majority of the people prefer to consume breakfast cereals as it is easy to cook and requires considerably lesser time to consume. Breakfast cereals include oats, corn flakes, and other similar products. corn 

Cornflakes were discovered by Dr. John Harvey Kellogg, quite accidentally. He advocated a strictly vegetarian diet for all his patients as he believed that bland food reduces passion and had anti-aphrodisiacal effects.

The Importance of a Healthy Breakfast: 

When pressed for time in the morning, a healthy cereal, a cup of low-fat milk, and a piece of fruit can deliver big results. In fact, healthy cereal is an essential part of breakfast and can supply as much as half the daily nutritional requirements for fifteen of the top vitamins and minerals. Adding milk to the cereal boosts the nutritional content even higher.

Studies,

have shown that people who eat a healthy cereal for breakfast consume more calcium, more fiber, and less fat. For people with diabetes, good cereal can also normalize the glucose level in the blood by slowing down the conversion of food into sugar.

So,

The first thing we are going to do today is to learn how to pick a good cereal when at the market since we all know by experience that standing in front of rows of cereal boxes to pick the healthiest one can be a daunting task.

But before we do that, let us take a look at what whole grains are so we can understand better what makes a good cereal and why it is so important to choose one. corn corn corn 

What is Whole Grain? 

A whole grain is the one that has all its edible parts. This type of grain has many benefits because when we eat whole grain cereals, whole grain bread, or whole-grain tortillas, we get a good amount of the fiber, vitamins, minerals, and healthy oils that our body needs. By the way, popcorn is also a whole grain.

A kernel of grain has four parts:

• The outer covering or husk (non-fit to eat).
• Bran.
• Endosperm.
• And germ.

 

Flour or meal is called “Whole Grain” when the last three parts are present after milling.  The three parts of whole-grain – the bran, endosperm, and germ – each contain different nutrients.

1. Bran:

• A kind of skin that protects the seed or kernel.
• It has fiber, antioxidants, and many vitamins.
• It makes up 14 percent of the kernel.
• The layers of bran around the endosperm are rich in fiber.
• and contain between 50 to 80 percent of the minerals.

2. Germ:

• The lower part of the grain. This is the part that sprouts into a new plant.
• It makes up about 3% of the kernel. corn corn corn 
• The germ contains oils, vitamins, and minerals.
• such as vitamin E, vitamin B6, magnesium, manganese, zinc, potassium, copper, selenium, folate, insoluble fiber, and many more.

3. Endosperm:

• The largest portion of the seed.
• It contains starch, protein, and small amounts of vitamin B.
• It makes up 83 percent of the kernel.

Can You Tell If It is Whole Grain?

To make sure you are buying whole grain, read the label carefully. The first ingredient should have the word “whole”, such as “whole wheat”, “whole oats”, “whole rye flour”, “whole barley”, and so on. Cereal labels often say 100 percent whole grain.

However,

be aware of cereals containing the wording “Made with whole grains”. It leads the consumer to believe that this is a whole-grain cereal but its main ingredient could be refined flour with just a small amount of whole wheat added. corn corn corn 

The Whole Grains Council has created a packaging symbol called the “whole grain stamp”. The symbol looks like a stamp and represents the levels of whole grains in the food.

• Good Source: Foods with this stamp have at least 8 grams of whole grain per serving. Do not buy cereals with less than 5 grams of fiber per portion.
• Excellent Source: Foods with this stamp contain 16 grams of whole grain per serving.
• 100% Excellent Source: It means all the grains contained in the food are whole grain.

So,

• If the food label only says “wheat flour” or “oat flour” does it mean the grains are not whole? That’s correct.
• And when we eat products indicating “wheat flour” or “oat flour”, it means that many of the vitamins, minerals, and oils are gone along with the parts of the grain that were removed.
• Keep in mind that whole grain bread is always brown, but not all brown bread is whole grain.

Brown Does Not Mean “Whole Grain” 

Most “Whole Wheat” or “brown” bread produced in the United States is primarily made of bleached white flour with the addition of enough brown flour to make it look brown. Do not buy bread based on its color. Again, read the label.

When you notice on the package of certain bread and cereals the word ENRICHED. What does it mean? It means that some of the vitamins and iron lost in the refining process are replaced in the “enriched” flours, bread, and rice that we use nowadays. However, the fiber taken out in the milling process is not put back in. corn corn corn corn 

The Advantages Of Corn For Our Health:

Here’s The Top Health Benefits of Cornflakes:

Cornflakes consumed with a bowl of milk. Nuts and fruits are considered to be one of the healthiest and nutritious breakfast cereals. Some of the most important health benefits of consuming this breakfast cereal include the following. corn corn corn corn corn 

1. Low Sugar and Calorie:

• It is considered to be nutritionally beneficial as it includes low sugar content and fewer calories.
• As it contains fewer calories, it is also low in fat content.
• This breakfast cereal is considered to be the best meal compared to the other types of meals consumed for breakfast which are rich in sugar and fat content.

2. Rich in Iron And Vitamins: corn

• Cornflakes are known to be rich in iron and vitamin content.
• It is a rich source of vitamins A, B, C, D, and E.
• Most of these products also include nuts such as almonds.
• There are products which include honey, raisins and so forth.

3. Flavors:

In the earlier days, this unique cereal was available in one flavor. Today it is available in a huge variety of flavors including strawberry, mango, chocolate, banana, mango and so forth.

4. Milled Products:

• Recent studies have revealed that milled corn products contain a substantial amount of antioxidants such as carotenoids.
• Carotenoid is a pigment that is found in vegetables such as carrots, spinach, tomatoes, and sweet potatoes.
• The pigment helps to prevent cardiovascular diseases and cancer.

5. Light And Digestible:

This ready-to-eat breakfast cereal is easy to digest and quite light. Most of the people prefer to consume it as it is available in a range of flavors enriched with all essential vitamins and minerals.

6. Nutritional Value:

The nutritional value of your breakfast can be enhanced by the consumption of cornflakes. With a huge variety of added vitamins and minerals, this breakfast cereal contains all the necessary nutritional requirements.

• It contains all essential vitamins including folic acid and vitamin B12, riboflavin, thiamine, and niacin.
• Daily consumption of this breakfast cereal increases the intake of iron.

• It also includes only 2gms of sugar so it is considered to be a healthy breakfast cereal by most of the people as it prevents obesity and other health-related issues.
• Corn oil is another healthy product that helps to prevent heart diseases and cholesterol.
• This cooking oil is known to be light and healthy. It is used to cook different types of cuisines as it tastes delicious.

There Are,

breakfast cereal products with honey and high fiber which helps to lose weight. These types of cereals are hugely demanded due to the constant rise of obesity and health issues in most of the people today. The modern lifestyle includes the consumption of junk food items such as fried food, burgers and pastries which increases the consumption of calories.

In Addition to Breakfast Cereals,

Nut cookies and chocolates are also widely consumed by a large number of people all around the world. There are various types of delicious chocolates available today. Milk chocolates, dark chocolates and white chocolates with nuts and fruits are some of the most popular varieties of products.

A. Chocolates,

Have many beneficial properties too. Dark chocolates have the power to boost body mechanisms and elevate the mood. It is considered to be healthy in many ways. There is a huge range of dark cocoa products which can be bought from most of the stores these days. It can also be bought from online stores at affordable price rates.

B. Nut Cookies,

• Are another popular variety of food items which is loved by people of all ages.
• Many of the leading and reputed brands of companies manufacture different types of nut cookies.
• Cookies can be baked at home too although it is widely available in many of the stores these days.
• Nut cookies are both tasty and healthy as it includes a healthy source of nuts.
• There are nut cookies with the inclusion of fruits and chocolates too which are quite tasty.

Best Breakfast Cereals:

I. Recommended:

A. Cereals Made From Whole Grains:

(No trans fats, little or no added sugars; but check the list of ingredients – recipes can change.)

• Cheerios – General Mills.
• Chex, Wheat or Multi-Grain – General Mills.
• Cinnamon Toast Crunch – General Mills.
• French Toast Crunch – General Mills
• Cinnamon Grahams – General Mills.
• Golden Grahams – General Mills.
• Grape-Nuts – Post.
• Great Grains, all varieties – Post.
• Grape Nut Flakes – Post.
• Healthy Choice Toasted Brown Sugar Squares – Kelloggs.
• Kashi (all varieties) – Kashi Company.
• Life – Quaker.
• Mini-Wheats, all varieties – Kelloggs.
• Muesli – Familia.
• Nutri-Grain, all varieties – Kelloggs.
• Oatmeal Crisp, all varieties – General Mills.
• Organic Healthy Fiber Multigrain Flakes – Health Valley.
• Oatmeal Squares – Quaker
• Puffed Wheat – Quaker and others
• Shredded Wheat, all varieties and sizes – Post and others.
• South Beach Diet Toasted Wheats.

 

B. All-Bran or High Bran Cereals:

(no trans fats, little or no added sugars)

• 100% Bran – Post.
• All-Bran, all varieties – Kelloggs.
• Bran Flakes – Post.
• Chex, Multi-Bran – General Mills.
• Complete Wheat Bran Flakes – Kelloggs.
• Complete Oat Bran Flakes – Kelloggs.
• Cracklin’ Oat Bran – Kelloggs.
• Crunchy Corn Bran – Quaker.
• Fiber 7 Flakes – Health Valley.
• Fruit & Bran – Post.
• Fiber One – General Mills.
• Granola, Low Fat – Kelloggs.
• Oat Bran – Quaker.
• Organic Bran with Raisins – Health Valley.
• Oat Bran Flakes – Health Valley.
• Raisin Bran – Kelloggs.
• Oat Bran Flakes with Raisins – Health Valley.
• Raisin Bran Flakes – Health Valley.
• Shredded Wheat ‘n’ Bran – Post.
• Raisin Bran, Whole Grain Wheat – Post.
• Total, Raisin Bran – General Mills.
• Raisin Nut Bran – General Mills.
• Weight Watchers Flakes ‘n’ Fiber.
• 100% Natural Granola – Quaker.

II. Not Recommended:

A. Cereals That Contain Partially Hydrogenated Oils (Trans Fats)

Many also are primarily refined grains and high in added sugars.

• Basic Four – General Mills.
• Cocoa Krispies – Kelloggs.
• Corn Pops – Kelloggs.
• Froot Loops – Kelloggs.
• Golden Crisp – Post.
• Healthy Choice Low Fat Granola with Raisins – Kelloggs.
• Granola with Raisins, Low Fat – Kelloggs.
• Healthy Choice Mueslix – Kelloggs.
• Mini-Swirlz – Kelloggs.
• Healthy Choice Almond Crunch with Raisins – Kelloggs.
• Smacks – Kelloggs.
• Smart Start – Kelloggs.
• Special K – Kelloggs.

B. Cereals Made from Refined Grains:

(Many of these also contain a lot of added sugar)

• Apple Jacks – Kelloggs.
• Cap’n Crunch, all varieties – Quaker.
• Chex, Rice or Corn – General Mills.
• Cocoa Frosted Flakes – Kelloggs.
• Cocoa Blasts – Quaker.
• Cocoa Pebbles – Post.
• Cocoa Puffs – General Mills.
• Cookie Crisp/Chocolate Chip – General Mills.
• Corn Pops – Kelloggs.
• Corn Flakes – Kelloggs and others.
• Count Chocula – General Mills.
• Crispix – Kelloggs.
• Frosted Flakes – Kelloggs.
• Fruity Pebbles – Post.
• Honey Bunches of Oats – Post.
• Honey Comb – Post.
• Honey Nut Clusters – General Mills.
• Kix – General Mills.
• Lucky Charms – General Mills.
• Product 19 – Kelloggs.
• Puffed Rice – Quaker.
• Reese’s Peanut Butter Puffs – General Mills.
• Rice Krispies, all varieties – Kelloggs.
• Total Corn Flakes – General Mills.

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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”

Excellent nutrition is the basis of a healthy diet!

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