doi: 10.1136/bmj.i2716įrancois ME, Baldi JC, Manning PJ, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. WHOLE GRAIN OATS, SUGAR, WHOLE GRAIN CORN, MODIFIED CORN STARCH, CANOLA OIL, CORN STARCH, HONEY, WHOLE GRAIN RICE, CORN BRAN, WHOLE GRAIN SORGHUM, WHOLE GRAIN. The American Journal of Clinical Nutrition. International tables of glycemic index and glycemic load values 2021: A systematic review. doi:10.3945/ajcn.113.061770.Ītkinson F, Brand-Miller J, Foster-Powell K, Buyken A, Goletzke J. Health Canada’s evaluation of the use of glycemic index claims on food labels, The American Journal of Clinical Nutrition. Carbohydrates and blood sugar.Īziz A, Dumais L, Barber J. Type 2 diabetes and dietary carbohydrate intake of adolescents and young adults: what is the impact of different choices? Nutrients. Your daily values may be higher or lower depending on your calorie needs.
doi:10.3945/ajcn.112.042457.īonsembiante L, Targher G, Maffeis C. Serving Size: Amount Per Serving As Packaged Calories Daily Value Percent Daily Values are based on a 2,000 calorie diet. Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. Make a yogurt parfait: Skip the milk altogether and use low-fat Greek yogurt to boost the protein and reduce the carbohydrates in your cereal.Ījala O, English P, Pinkney J.Use plant-based milk: Unsweetened almond milk has fewer carbohydrates than cow's milk and still tastes great with cereal.You can also boost nutrition and fiber by adding chia and flax seeds. Add fiber: Increase the fiber content of your breakfast with a serving of high-fiber fresh or frozen fruit, such as blueberries, raspberries, or strawberries.Skip sweeteners: Avoid adding dried fruit, sugar, or other sweeteners like agave, honey, or table sugar to cereal, which adds more calories and sugar.Check the ingredients: The cereal is made with whole grains if the first ingredient on the list says “whole." Other grains in breakfast cereals can be “refined” and are not as nutritious. Start your day with the irresistible crunch of Cheerios Oat Crunch Cinnamon. Each serve of irresistible crunchy little Os is made with 4 whole grains: corn, wheat, oats & rice, contains 10 essential vitamins & minerals, contains no.Stick to one serving: Portion out the cereal with a measuring cup to make sure you know how much you’re eating.For example, combine 1/2 cup cooked oatmeal with 3/4 cup blueberries and 2 tablespoons chopped walnuts, topped with cinnamon. Add chopped nuts or nut butter for added fiber, protein, and healthy fat. Try hot cereal: Oatmeal, quinoa, or another whole-grain blend can be a more nutritious version of a breakfast cereal.
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