Cornflakes have successfully managed to occupy the top shelf of most household’s breakfast meu. Adding cereal to your diet is essential and healthy. But do you know that all kind of cereals is not healthy for you. The base ingredient in corn flakes is corn, but along with that the other major ingredient are sugar, malt flavoring, and high fructose corn syrup which actually overshadow the health benefits of this popular breakfast cereal.
Are cornflakes good for you?
All the above ingredients in cornflakes have a high content of Glycemic Index carbohydrates. In fact, there is a huge controversy linked to the excessive use of High Fructose Corn Syrup (HFCS) in food- it has been linked to obesity, since it promotes excessive food consumption and insulin resistance in the body. As Indians, we already have the ‘belly gene’, and are prone to diabetes. So consumption of high GI carbohydrates only increases that risk. Moreover to be more sure on the fact .Are cornflakes healthy? Let’s go through its nutritional analysis of cornflakes.
Each cup of corn flakes (approx 25 grams) contains, 21.7 gms of carbohydrates, 3 gram sugar and only 1.7 grams of protein and low fiber content, if any. Due to its low protein content, it will not keep you full for long. Each cup of corn flakes has approx 95 calories. Some breakfast cereal advertisements might show that corn flakes help you lose weight, but they only expect you to eat limited corn flakes for all your meals. The irony of corn flakes is that its low in fat, but the high sugar content that actually promotes fat storage!
Are cornflakes fattening?
Fatty foods are usually higher in calories than low-fat foods, and can lead to unwanted weight gain. Sticking to your recommended daily calorie intake by choosing a variety of healthy foods will help you maintain a healthy body weight. Tests conducted on variants of three brands of breakfast cerealsn on jan 18 2009 by Consumer Education and Research Society (CERS) in its in-house laboratory revealed that all variants were high in sugar.
Cornflakes contain sugar in the form of high fructose corn syrup so if we eat in large quantity , it will be detrimental for our health. Let’s see how sugar leads to obesity and how researchers have shown its evidence with lot of experimental analysis.
Sugar is a simple carbohydrate that belongs to a class of chemically-related sweet-flavored substances. It comes in many different forms. The three main types of sugar are sucrose, lactose, and fructose. Even though our cells need sugar (glucose) to survive, consuming too much of it can cause numerous different health problems. Added sugar contains no beneficial nutrients and in excess only contributes to tooth decay, diabetes, and obesity.
The American Heart Association (AHA) have said that added sugars “contribute zero nutrients” and are just empty calories “that can lead to extra kg, or even obesity, thereby reducing heart health.”
In early 2014, however, the World Health Organization (WHO) called for a reduction of daily sugar intake to 5% of total daily calories in order to tackle public health problems, such as obesity and tooth decay.
Are cornflakes healthy for diabetes?
The glycemic index of cornflakes is very high i.e. 82 due to which the more chances of getting diabetes increase .Let’s see how -:
Foods that are low in fat and fiber come into the category of low glycemic index and the foods which are processed and contain more sugar content comes under the category of high glycemic food. Unfortunately cornflakes fall under latter category.
High glycemic index form of carbohydrate like cornflakes are foods that produce high concentrations of blood glucose levels and increase insulin demand and therefore , could contribute to high risk of type 2 diabetes.
Studies have shown that the postprandial rise in glucose is consistent with depression of serum antioxidants including lycopene and vitamin E.The higher the glycemic the greater the postprandial depression of serum antioxidants.Also it can also lead to health problems realated to cardiovascular diseases.
High blood concentrations of insulin and glucose can damage the endothelium that lines coronary arteries and set the stage for the formation of plagues.
Therefore cornflakes is not healthy as it can aggravate many health problems like diabetes, heart problem and most lifestyle diseases that are linked to obesity.
Mode of preparation matter
Many people add sugar or honey from its top during preparing cornflakes with milk. This only increases the sugar content of the food product, putting you higher risk of gaining weight.
If you really enjoy your breakfast cereal then we recommend you to switch to wheat flakes or oatmeal. You can improve the nutrient quality of your breakfast cereal with some low fat milk, and add a dose of vitamins, fiber and antioxidants with fruits like berries, apples or bananas. Add some nuts for protein, healthy fats and some more fiber because protein rich foods are known to increase insulin secretion and your blood sugar will be normal. Similarly, adding fat to a carbohydrate meal in the form of nuts also enhances insulin secretion.Thus the insulin response to a carbohydrate foods varies with the amount of fat, protein or both. It can make a delicious and healthy breakfast.
- Articles, data, text, image or video content posted on this site is checked by the Fitho team of nutritionists & fitness experts, or by research/studies, and opinions are based on our wide experience in helping thousands of people get fit, lose weight & manage their health.