Cereals are one of the most popular food group of complex carbohydrates. Grains are good for breakfast, but not only. In their natural state (as grain), cereals are a great source of vitamins, minerals, carbohydrates, fats, oils and proteins. However, when grains are refined by the natural removal of bran and germ, the endocarp is still mainly based on carbohydrates and lack many other nutrients. But now, more than 90% of commercial grains are enriched in various vitamins and minerals, especially iron, niacin (vitamin B3), riboflavin (vitamin B2), thiamin (vitamin B1) and calcium.
There are two kinds of grains:
The breakfast cereal: it is a packaged food to be sold “ready to eat” for breakfast. They are often eaten cold and mixed with milk or water and fruit. It is mostly small clusters of different products including cereals (maize, rice, wheat), sugar and flavorings (natural or artificial)
The hot cereal: is usually categorized as porridge (porridge oats). In these hot cereal, we find that cereal grains are soaked and / or boiled to soften them and make them tasty. Sweeteners (like sugar, honey or maple syrup) are often added by either the manufacturer or by the consumer during cooking or before eating. An example of hot cereal is oatmeal.
How to make your own low fat granola?
To prepare a low fat muesli, mix oatmeal with assorted nuts and seeds. Next, sweeten with a little brown sugar or honey. Finally, grill for a few minutes in a hot oven.
What factor affects caloric intake of a dish of cereal?
Cereal nature are relatively low in calories but used with ingredients such as whole milk can more than double the calorie content of cereals. When you compare the caloric content of cereals, pay attention to portion sizes, some are low in calories when you eat only in very small quantities.
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Some grain types and their nutritional content
Cholesterol-free, rich in dietary fiber and complex carbohydrates, low in fat, some cereals can help you lose weight. Some grain types and their nutritional content.