Breakfast is often touted as the most important meal of the day. However, it is also the one where we most often make nutritional mistakes under the influence of marketing.
Nathaniel Johnson, professor of nutrition who speaks in an article for The Conversationsounds the alarm. According to him, behind the attractive packaging of many industrial cereals hide alarming quantities of sugar.
“Empty calories” hidden in your cupboards
Far from being a simple comfort food, these cereals are real allies in storing abdominal fat. Nathaniel Johnson points out that many brands still display more than 30% sugar by weight. The comparison is clear: in terms of calories and glucose, consuming a bowl of these cereals is like eating “two pastries”.
These added sugars are called “empty calories”: they provide energy without any essential nutrients. According to the World Health Organization, added sugars should not exceed 5% of calories ingested daily. However, a single portion can represent up to 30% of this limit.
The formidable impact on metabolic health
The major problem with industrial cereals lies in their very high glycemic index (GI). This rapid absorption of sugar causes an immediate insulin spike, promoting fat storage and quickly increasing feelings of hunger.
In the long term, this regular consumption can lead to an increase in blood lipids, increase the risk of cardiovascular disease and promote type 2 diabetes. The science is clear: repeated high blood sugar increases inflammation and stiffness of blood vessels.
The top 3 cereals to avoid according to our expert
Raphaël Gruman, dietitian nutritionist, reviewed the most consumed references in a previous True Medical article. For him, three products stand out due to their problematic composition:
- Kellogg’s Treasures: “The Treasures are the maximum that we can do in terms of caloric intake. These would therefore be loaded with sugar and fat for a maximum caloric intake of what a bowl can provide”;
- Honey Pops: “They contain almost as much sugar as Trésors, around 400 calories per 100 g.. The Nutri-score B should not deceive you: “It doesn’t take away the sugar or calories.” ;
- The Frosties: “These cereals are at least as caloric as the previous two, if not more.”
How to choose your cereals for a healthy breakfast?
It is crucial to learn to read labels and not rely on marketing claims. Raphaël Gruman advises favoring simplicity.
“To buy good cereals, you must first look at the sugar content and ensure that they are as little sweet as possible. We therefore avoid those with chocolate and dried fruits, as well as those which contain added sugar or honey.
The expert recommends turning to whole grains, such as muesli or oatmeal, and checking the fiber content, which helps moderate the absorption of sugars. Finally, to avoid the portion trap, use smaller bowls: we tend to overestimate quantities, sometimes consuming up to an entire excess portion of sugar without realizing it.
In summary, vigilance is required in the breakfast section. By replacing processed industrial products with wholesome, less sugary options, you not only protect your figure, but also your cardiovascular health in the long term.