For many working women, high-protein breakfasts can be challenging during the week. Ultra-processed cereals are often the most convenient breakfast option, but it is essential to choose the right one to ensure that it supports your health goals and manages your blood glucose and cholesterol.

Ultra-processed cereals refer to those that have been altered from their natural state, including options like cornflakes, cheerios, bran flakes, golden nuggets, and Weetabix. While they are easy and convenient to prepare, they have benefits and disadvantages for your health.

The benefits of ultra-processed cereals include their convenience, fortified nutrients, and longer shelf-life. They are quick and easy to prepare, often fortified with vitamins and minerals, and have a longer shelf-life than fresh produce, making them an ideal option for those who want to stock up on non-perishable food items.

However, ultra-processed cereals also have some disadvantages that need to be considered.

Many of them are high in added sugars, which can lead to weight gain, diabetes, and other health issues. Some cereals may be low in fibre, which is essential for digestive health and can contribute to feelings of fullness and satiety. Additionally, some processed cereals contain artificial ingredients, such as preservatives and flavourings, which may not be healthy in the long term.

To enjoy the benefits of processed cereals while avoiding their disadvantages, here are some tips:-

• Limit low-fibre and high-sugar cereals like cornflakes and Frosties, and opt for high-fibre, lower-sugar options like shredded wheat and Weetabix.
• Pair your cereal with protein-rich foods like Greek yoghurt (choose low-fat versions if you’re managing your cholesterol or weight), and add some nuts and seeds for extra protein, healthy fats, and fibre.
• Including some fruit is also a good idea to get antioxidants and extra fibre. Consider using low-glycemic fruit like berries, apples or pears.

By following these tips, you can enjoy a balanced breakfast that will keep you fuller for longer and support your health goals. If you have cereal occasionally, what do you typically choose?