Every morning, your children are calling for cereals. But beware, researchers say today that the famous Cornflakes would contain sugar, fats and excess sodium.
Industrial cereals: + 32 % salt in 10 years
Researchers from the University of Kentucky and the State University of Louisiana reveal that in just ten years, the nutritional quality of cereals aimed at children from 5 to 12 years old would have deteriorated. Clearly, the presence of certain ingredients would have increased largely between 2010 and 2023, as confirmed by the results of their study:
- Total fats per portion increased by 33.6 %;
- Sodium increased by 32.1 %;
- Sugar increased by 10.9 %;
- Proteins decreased significantly, going on an average of 1.97 g to 1.69 g;
- The dietary fibers dropped from 3.82 g in 2021 to 2.94 g in 2023.
Dramatic results, which do not completely surprise specialists. Excess sugar in industrial cereals has long been a concern for parents, and processed foods often full of fat and salt. As Julie Boët, dietician-nutritionist regrets:
“As a dietician, I note with concern about the evolution of the nutritional quality of children’s cereals over the years. Although presented as” energy “or” enriched in vitamins “products, the majority of industrial cereals intended for the youngest have, in reality, lost in quality. According to several recent studies, they today contain more sugar and less fiber than ten years ago. she recognizes.
Sugar, number 1 enemy
Sugar, often at the top of the list of ingredients, is particularly problematic. Some children’s cereals contain up to 25 to 30 % sugar, the equivalent of several pieces of sugar per portion.
“However, the portion recommended by taking is often lower than that generally consumed. This excess can promote a rapid increase in blood sugar, then resulting in a brutal fall in blood sugar. Result: different inconveniences can manifest itself, such as a decrease in concentration, a form of irritability, cravings in the middle of the morning, even a jerk followed by large fatigue. Disturbing insulin regulation, increasing the risks of overweight, insulin resistance, or even diabetes type 2 “, warns the nutritionist.
Ultra-transformed cereals are also poor in truly beneficial fiber and nutrients.
“Their high glycemic index does not promote neither the satiety nor the energy balance necessary to start the day well. It is therefore essential to learn to read the labels: flee the cereals containing sugar at the top of the list of ingredients or the appearance of sugar under different names (glucose syrup, all the ingredients terminated by -ose, …), favor those with more than 5 g 10 g of sugar, and avoid unnecessary additives “, continues the expert.
What to give children at breakfast?
A balanced breakfast, especially in growing children, must bring: “Complex carbohydrates (for lasting energy), proteins (essential to muscle development and satiety), quality lipids (for the brain and the nervous system) and fibers (for digestion and intestinal microbiota),” recalls the dietician.
On a daily basis, you can opt for these two ideas of balanced breakfasts.
With cereals:
- A bowl of plain oats (not sweet);
- Milk or a vegetable drink enriched with calcium;
- A handful of red fruits (fresh or frozen);
- A spoon of almond or nut puree for good lipids.
Without industrial cereals:
- A toast of sourdough to sourdough with hard egg or a little fresh cheese;
- A slice of lawyer or some oilseeds;
- A whole fruit (like an apple or a pear);
- An infusion or a glass of milk.
“Industrialists are betting on sweet taste and attractive visuals to seduce children, but as parents, it is crucial to remain vigilant. Offer a quality breakfast is to offer your child the best bases to learn well, to grow well and to preserve their health in the long term”, concludes Julie Boët, dietician-nutritionist.