Cereals, for the uninitiated, are processed grains from which the inedible parts are taken off and some are broken into small pieces. Cereals are loaded with protein, vitamins, carbohydrates, minerals and so many other nutrients that are important for your body (1). They're grown in massive quantities as they are consumed in huge amounts worldwide. Several cereal types are available in India. Right from wheat and rice to millet and rye, you get it all in different parts of the country. But to understand the different types of cereals along with their benefits, you first need to learn their importance.
Importance of Cereals:
Here are some reasons to explain to you the importance of cereals.
1. They Make for a Great Source of Fiber:
You'd know that fiber is important for the perfect functioning of your body. Hence, enough fiber consumption in every meal can help you reduce the risk of heart blockages and indigestion (2). Cereals are loaded with fiber as they are mostly made of ingredients that have high fiber content.
2. They Load You Up With Energy:
Your body gets depleted of energy when it doesn't get enough nutrients. Cereals make for a wonderful source of nutrients which can in turn help you retain your energy levels throughout the day.
3. They're Great for Kids:
You should know that children need many nutrients every single day for healthy growth and development. But many children are fussy eaters. Hence, cereals work as the best healthy meal for most kids as they are filled with nutrients while being delicious at the same time. So when kids eat cereals every day, it ensures that they consume all the required nutrients required for their healthy development.
Different Types of Cereals With Benefits:
There is a huge variety of cereals that you can pick from when it comes to everyday consumption. Some of these are mentioned below.
Out of all the cereal types, oats are the most versatile as they can be made in several ways, both sweet and savoury. They are available in various forms that include rolled oats, instant oats, and steel-cut oats. It is the bran and endosperm layers of the oat grain that contains a soluble fiber known as beta-glucan. Oats are great for people with diabetes, they help prevent constipation and improve digestion while also being excellent for weight loss (3). Talking about steel-cut oats, we recommend you try the Saffola Fittify High Protein Steel Cut Oats. They're made from 100% natural whole-grain oats and make for a great source of protein and fiber. They are also loaded with vitamin B1, iron, and phosphorus.
One of the most famous and highly eaten cereals in India is wheat. It makes for a stupendous source of dietary fiber & protein. Wheat is used to making chapatis, bread, and many other baked goods in our country. The kernels of wheat are ground after they are harvested & threshed to make flour, which is used in many foods. Wheat helps in digestion, lessens the risk of obesity, and also is rich in nutrients that are great for heart health.
Rice is also a staple food in various parts of India, which is why it is one of the most loved cereal types. It is gluten-free and makes you feel satiated for a long period of time. Rice is rich in nutrients, anti-inflammatory, and also provides you with instant energy.
Another cereal that is famous in India is barley. A similar temperature to wheat is required for its growth. It is also quite a sought-after cereal type just like wheat and rice. You will lose weight if you eat barley since it keeps you full for a long time. It can reduce the risk of heart ailments while also reducing cholesterol levels (4).
Out of all the cereals in India, quinoa is the most recent one that people have started to love. It is rich in protein, which means just one bowl of it will be enough to keep your hunger pangs at bay. Just like oats, quinoa can also be made in many different ways according to your liking. This is one of the cereal types that can aid in preventing heart ailments and regulate blood sugar levels along with being a good source of iron (5).
Now you know that cereals are entirely beneficial for your health and they're also quite affordable. You can choose from any of the above-mentioned types of cereals and include them in your daily diet to get your daily dose of nutrients. Cereals are filling, nutritious, and can better your health for good. Aren't those enough reasons to consider including more and more cereal types in your diet?
What is the most sugary cereal?
Muesli or any honey-laden cereal is the most sugary form of cereal that you will come across.
How much cereal is healthy to eat per day?
The daily recommended amount of cereals for adults is 30 grams, without milk. This portion size equates to around 4 to 5 tablespoons of cereals a day. Of course, you can then add chopped fruits and milk to it to make a filling portion.
What kind of cereal can a diabetic eat?
Any cereal type high in fiber, and low in sugar makes for a great one for diabetics. Bran flakes are one of the cereal types that has 5 grams of fiber per serving.
What's the best time to eat cereals?
Usually, cereals are recommended to be eaten at breakfast and lunch. The serving size depends on the nutritional level that you can check on the label of the box which roughly comes to 2/3 to 1 cup, which is about 28 to 42 grams per serving.
Which cereal is good for heart patients?
Here is a variety of cereals that is good for heart patients:
- Granola with dried fruits, seeds, and nuts
- Brank flakes
- Shredded whole wheat cereal
- No added sugar or salt muesli
What is the difference between cereals and pulses?
Cereals are high in carbohydrates but also make for a great source of fiber, vitamins A, B6, B12, and C, calcium, phosphorus, and amino acids along with other minerals. Pulses, on the other hand, have comparatively lower contents in carbohydrates while being rich in other nutrients like fiber, amino acids, proteins, vitamins, and minerals.