A bowl of crunchy cornflakes served with milk and fruits, especially bananas and dry fruits, makes for a great breakfast option. In recent decades, cornflakes have emerged as a major breakfast cereal that appeals to kids and adults alike. And if you are on a weight loss journey or looking for a quick-fix breakfast, then the convenience and nutrition offered by cornflakes and even oats can be quite alluring and filling. And yet, there are pitfalls of eating cornflakes that most of us don’t easily recognize.
Cornflakes are a type of processed cereal made from corn. They are typically low in fat and can be a good source of carbohydrates and some vitamins and minerals. So, eating cornflakes for breakfast can be a part of a healthy diet if consumed in moderation and as part of a balanced meal. However, it's important to note that not all cornflakes are created equal, and some varieties may contain added sugars and lack essential nutrients and fiber compared to whole grain options.
Video Credit: YouTube/Chef Ranveer Brar
How To Check If The Cornflakes You Pick Are Right
The recommendation of eating cornflakes for breakfast is actually backed by many scientific studies. For example, a study published in the Journal of the Academy of Nutrition and Dietetics in 2014 analyzed the impact of breakfast cereal consumption on the nutritional quality of the diet in children and adolescents. The study found that cereal consumers, including those who consumed cornflakes, had higher intakes of several vitamins and minerals but also had higher sugar intake compared to non-consumers.
And yet, because commercially produced cornflakes are often loaded with excess sugar, preservatives and additives, eating any kind of cornflake won’t help. Instead, you must pick the right kind. Check the nutrition label and ingredient list of the specific cornflake brand you're considering. Look for options that are low in added sugars and high in essential nutrients. Choose whole grain cornflakes whenever possible, as they provide more fiber, vitamins, and minerals compared to refined grain versions.
Many commercial cornflake brands contain added sugars. Excessive sugar intake has been linked to various health issues, including obesity, diabetes, and cardiovascular problems. Choose cereals with low or no added sugars, or opt for unsweetened varieties and add your own natural sweeteners if desired, such as fresh fruit or a small amount of honey or agave. While they do taste great, don’t opt for chocolate-coated cornflakes as they are most likely to be sugar-loaded.
One of the main reasons why people pick cornflakes is because of the fiber content. Fiber is important for digestive health and can help promote feelings of fullness. Whole grain cornflakes generally contain more fiber than refined grain versions. Adequate fiber intake is essential for overall health, so consider adding fiber-rich foods to your breakfast or consuming cornflakes alongside high-fiber options like fruits, nuts, or whole grain bread.
Eating Cornflakes For Weight Loss The Right Way
When it comes to weight loss, it is important to remember that eating cornflakes alone is unlikely to lead to significant weight loss on its own. While cornflakes can be a part of a healthy breakfast, it's important to maintain a varied and balanced diet. Don't solely rely on cornflakes as your primary breakfast option. Incorporate other nutrient-rich foods like protein sources like egg, paneer and tofu and fruits or vegetables to ensure a well-rounded meal.
Another aspect you need to consider for weight loss is the amount of cornflakes you eat as a calorie deficit is the only way to ensure weight loss. Pay attention to portion sizes when consuming cornflakes. It's easy to overeat cereals, which can lead to excess calorie intake. Stick to the recommended serving size and consider adding other nutritious components to your breakfast, such as fresh fruits, nuts, or yogurt, to increase the overall nutritional value and satiety.
As mentioned before, it is very important to pick the right type of cornflakes for your weight loss diet so you actually benefit from eating it rather than doing any harm. For example, a study published in the Journal of the American College of Cardiology in 2017 found an association between consuming highly processed breakfast cereals (including cornflakes) and an increased risk of heart disease in women. So, pick unprocessed, whole grain cornflakes for your weight loss diet instead of relying on store-bought commercial options.