Research suggests that swapping croissants and bacon for a bowl of cereal at breakfast could lower your risk of heart disease, type 2 diabetes, and obesity. A large review of 51 studies found that ready-to-eat cereals are a rich source of nutrients and fiber, which many people in the UK don’t get enough of.
Nutritionist Dr. Emma Derbyshire, who led the review, explained that wholegrain and high-fiber cereals were linked to better nutritional intake, including higher levels of fiber, B vitamins, vitamin D, iron, zinc, and magnesium. She emphasized that cereals can be an important part of the diet, especially for those who might not be eating well or who skip meals, helping to fill nutritional gaps.
Choosing wholegrain and high-fiber breakfast cereals can help close the fiber gap in the UK, which is about 10 grams less than the recommended daily intake.
The National Diet and Nutrition Survey 2019-2023, released recently by the Office for Health Improvement and Disparities, revealed that most people aren’t meeting the UK government’s fiber guidelines of 30 grams per day for adults and 15 to 25 grams for children.
Dr. Derbyshire’s study, published in Nutrients, found that eating more ready-to-eat cereals was linked to a lower risk of heart disease and type 2 diabetes in adults. It also showed a reduced risk of overweight and obesity for people of all ages. The research covered a variety of cereals like cornflakes and rice puffs.
She recommends choosing cereals that are whole grain, high in fiber, or fortified with nutrients like vitamin D, and advises against adding extra sugar.
Dr. Derbyshire highlighted that cereal is a great way to boost fiber intake and start the day with important micronutrients such as B vitamins, vitamin D, iron, zinc, and magnesium, ensuring you get these nutrients first thing in the morning.
Bridget Benelam, a nutritionist and spokesperson for the British Nutrition Foundation, said the study gives a clear overview of how breakfast cereals impact our health.
She noted that, overall, the research showed cereals either have a neutral or positive effect, with the strongest evidence pointing to better nutrient and fiber intake and a lower risk of heart disease.
New dietary data shows that fiber intake is much lower than recommended, with adults consuming about 16 grams daily instead of the advised 30 grams. Increasing consumption of wholegrain and high-fiber foods is crucial for better health.
Breakfast cereals can be a good source of fiber and are often enriched with vitamins and minerals. However, it’s important to choose cereals low in sugar and avoid adding sweeteners like sugar, honey, or syrup.
Ms. Benelam also suggests boosting cereals with healthy additions such as natural yogurt, fresh or dried fruit, nuts, and seeds to increase nutrient intake.