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Breakfast cereals for weight loss and health, doctor shares the best and worst

NOT SO HEALTHY: There is also one type of ‘healthy’ cereal you may want to avoid (Image: Getty)

Breakfast is often said to be the most important meal of the day, but not all breakfasts are the same. A doctor explained that some cereals are much better for you than others.

Talking to, Doctor Deborah Lee – from the Doctor Fox Online Pharmacy – talks about which cereals are good and bad for your health. She said: “You simply can’t beat a bowl of porridge oats.

“Oats are a type of whole grain – this means the grains are unrefined. Each kernel still contains the three components – the germ, the bran and the endosperm. Oats are considered as unprocessed foods. If they do undergo any form of processing, this is only minimal.


“Steel-cut oats have simply been sliced ​​into smaller pieces, and rolled oats have been steamed and flattened to reduce their cooking time. Instant oats are rolled oats that have been precooked, flattened and dried. We should all be eating less processed and ultra -processed food.”

Dr Lee mentioned that oats can help you feel full for longer, which can assist in weight loss efforts. She explained that oats are high in protein and fiber, which can also help lower cholesterol and regulate blood sugar levels.

To maximize the health benefits of your porridge, Dr Lee recommends making it with milk for its calcium, phosphorus, vitamin D and protein content. Additionally, she suggested adding fresh fruit like bananas or berries to your porridge as a way to start incorporating your recommended five portions of fruits and vegetables per day.

She said: “Adding fresh fruit, such as bananas or berries, is a great way to start getting your five a day and adds healthy antioxidants, vitamins, minerals and fiber. Nuts and seeds, when added to porridge, provide healthy unsaturated omega-3 fats, as well as vitamins B and E, zinc, magnesium and more fiber.”

Regarding the least healthy cereals, Dr Lee said: “The worst breakfast cereals are those packed with sugar and fat, with lots of calories. The British Heart Foundation has identified granola with chocolate as the least healthy cereal option.

“A 50g serving of granola with chocolate contains 227 calories and 6.8g of saturated fat. But add 125ml of full-fat milk, and this is another 81 calories and 4.6 g of fat. In total, 308 calories and 11.8g of saturated fat .”


This means that having a bowl of chocolate granola provides half of a child’s total daily saturated fat intake, along with their entire recommended sugar intake, increasing the risk of obesity. She added: “Children (and adults) need to choose sugar-free, high-fiber cereals containing unsaturated healthy fats.

“These can be a great source of nutrition and give a slow release of energy throughout the day, helping them not to feel hungry so they can concentrate at school, work and play. Chocolate should only be eaten in small quantities occasionally as a treat and is definitely not needed in breakfast cereal.”

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