Cereals used for human consumption belong to the grass family and are seeds of matured plants, in which nature has stored the elements for germination and growth of germs like starch, fat, protein, organic mineral salts and vitamins. They are rich in complex carbohydrates that provide lots of energy, lower blood cholesterol levels, maintain blood sugar levels, help prevent cancer, constipation, colon disorders, heart diseases, and are also enriched with proteins, fats, lipids, minerals, vitamins, enzymes, niacin, iron, riboflavin and thiamine. Most of the cereals, especially barley, oats, and wheat have abundant fibre. Breakfast cereal is packaged breakfast food, that is consumed cold or mixed with milk or water; often fruits are added for extra nutrition and taste. Cornflakes, porridges, and oatmeals are the best examples of breakfast cereal. The most familiar grains used for making breakfast cereals include rice, maize, corn, ragi, bajra, wheat, barley, sorghum, Italian millets and oats.
Nutritionists recommend including grains in diet, but it’s the whole grain that comes with the health benefits. Wholegrain should be a part of all meals, filling about a third of the plate. They come in two forms – refined or unrefined. Whole grains are unrefined and whole, while the refined grains are stripped of their outer bran coating and inner germ during the milling process. These would be white rice, white bread and white pasta. Bran cereals feature the benefit of maximizing the grams of fiber per each serving. Eating all bran cereal will make one feel more full, not only in the short term, but also extending to a couple of hours thereafter. This longer state of feeling sated may just have something to do with all bran cereal’s lower glycemic index. All bran cereal has also been found to reduce the likelihood of weight gain for both men over 40 as well as women in the age range of 38 to 63. These cereals help in managing your weight and reduce risk of obesity or other chronic diseases such as type 2 diabetes and heart disease. Dietary fiber, as contained in a high-fiber cereal, help lose weight because it is slow to digest and one feels less hungry. Cereal can also support weight control if consumed as part of a healthy meal or snack with fruits, fat-free yogurt or milk. The extra fiber from fruit and protein from dairy products can decrease hunger.