by Grain has They have been heavily criticized by wellness influencers lately, often dismissed as nothing more than a bowl of empty calories or a highly processed villain.
Clara Nosek, nutritionist, says forget all that. “Wellness influencers’ criticism of cereal is often just recycled mis/disinformation. To me, nutrition content that is mostly fearmongering and chemophobia is lazy and simplistic,” Clara points out, noting that while these critiques sometimes acknowledge real problems in our food systems, they often ignore the nuances of accessibility, socioeconomic factors and the benefits of fortification.
Before you throw away all your packets, let’s take a look at what muesli actually has to offer – and why it still has an important place in a balanced diet.
The nutritional value of cereals
FIRST THERE IS THE FASTENING.
One of the often overlooked benefits of ready-to-eat cereals is their fortification with essential vitamins and minerals. Many cereals are fortified with nutrients such as iron, folic acid and B vitamins, which are particularly crucial for individuals who may not have access to a varied diet. This is particularly important when considering populations that may rely on cereals as an important part of their daily diet. Cereals are also a convenient way to ensure children are getting vital nutrients that support growth and development.
Then there is fiber.
The importance of fiber in a balanced diet cannot be overstated, not to mention that studies continue to demonstrate its positive effects on overall gut health. Whole grains are an excellent source of fiber, which is essential for healthy digestion and can help maintain stable blood sugar levels. Compared to other breakfast options, cereals are often a more reliable source of fiber, especially when fortified. The high fiber content not only aids digestion but also contributes to satiety, which can help keep hunger under control throughout the day.
How to make muesli even healthier
WHILE THERE IS NOTHING There’s nothing wrong with a simple bowl, and if you have the time and ingredients to boost the nutritional value, here’s how.
Increase protein content
While cereal is typically high in carbohydrates, it often doesn’t contain enough protein, so try topping your cereal with pumpkin seeds, nuts, or a high-protein milk like Core Power Vanilla (my favorite)—all of which can significantly boost the protein content.
A cereal like Kashi Go, which already contains 11 grams of protein, can be combined with these supplements for a breakfast that provides 30 to 35 grams of protein—an excellent start for anyone looking to maximize muscle maintenance and building, and something I preach to my athlete clients time and time again.
Add healthy fats and fiber
By adding seeds such as chia seeds or flax seeds and nuts such as almonds or walnuts, you can increase the fiber content and add valuable fats. These additions make your muesli more filling and keep you full for longer, contributing to a balanced diet.
Make it a complete meal
For those on the go, granola can easily become a complete and satisfying meal by combining it with a protein source and some fruit. Whether you add hard-boiled eggs, a piece of whole-grain toast with nut butter, or a handful of berries, these additions will round out the meal and ensure you get balanced macronutrients.
My 5 favourite mueslis
(IN NO EVENT Command.)
This cereal is pure nostalgia for me. Growing up, it was a rare treat that reminded me of my childhood and family. I still enjoy it occasionally, occasionally adding bananas or strawberries with high protein milk to boost the nutritional value.
With its 11 grams of protein and 13 grams of fiber, it is ideal for a balanced breakfast. By adding fruit and seeds, the protein content of this cereal can quickly rise to 25-30 grams.
Although it’s not as common today, this cereal was my first taste of independence as a child. It may not have been high in protein or fiber, but it was a staple in my early years of school.
“Life,” a favorite of my dad’s, provides a solid nutritional base that I often add with grains, fruit, and a splash of protein-rich milk to keep things balanced.
A new addition to my cereal repertoire, Magic Spoon combines the flavors of childhood with adult nutritional goals – 14 grams of protein and low sugar. Perfect for anyone looking to experience nostalgia with a protein boost.
