Cereals have been around since the time humanity was introduced to agriculture. In fact, it was already known to have health benefits back then. Cereals have always been part of the breakfast table and whether you are a kid or a grown-up, a bowl or two a day is something you still look forward to.
While some people say that cereals do not give you anything beneficial, the truth is that they are filled with ingredients rich in carbohydrates, proteins, fats, vitamins, minerals, enzymes, and lipids. Cereals also contain iron, thiamine, niacin, riboflavin, and for some types, fiber. As such, eating one for breakfast will guarantee that you will get all the energy you need, in addition to other benefits that can only make things better for you.
However, since there are already rows upon rows of cereals in the supermarket, it might be difficult to find one that you like, one that will give you all the energy you need to go through the rest of the day.
Who Needs Energy-Giving Cereals?
Energy-giving cereals are essential for everyone. Every person needs to stock up on energy at the start of the day. People who are active and expecting much activity during the day will also benefit from eating energy-boosting cereals for breakfast.
Athletes also need much energy throughout the day, so it is also essential for them to eat the right kind of food for breakfast. Energy-giving cereals do not only provide power, but they also need all the protein they can get to help fuel their workouts, especially if they plan to do so in the morning.
What is a Breakfast Cereal?
Cereals, or processed grains, come from the monocot families. They have been around since over 12,000 years ago, somewhere in the southwest of Asia, where cereal grains were first cultivated. Over the years, cereals have become more and more popular, primarily as a breakfast food – or as a major food component.
In some countries, cereals are considered staple food, but in different varieties. In most of Asia, for example, rice is the staple grain. In Central America, it is corn. However, no matter what variety a country prefers, cereals or grains are always an essential part of a meal. This is why cereals are often dubbed the staff of life.
Breakfast cereal is one of the most popular cereal-based products. It is available in supermarkets, food stores, convenience stores, and even in drugstores. There are different types of breakfast cereal, but most of them are taken cold and mixed with milk and, in some instances, with fresh or dried fruit. Nowadays, there are also breakfast cereals that are manufactured as a bar, similar to energy bars.
Breakfast cereals are easy to prepare, easy to eat, and convenient to bring around as they are also packaged in small pouches or cartons. Their most important benefit, however, is the fact that they contain nutrients that your body needs. These cereals, considered by many as the best food for breakfast, are fortified with vitamins and minerals. As such, a box of breakfast cereal can contain niacin, vitamin B6, thiamine, zinc, magnesium, folic acid, iron, and pantothenic acid.
However, this varies according to manufacturer location; so, what’s in an American cereal can be different from what’s in a Canadian or Australian cereal. Nevertheless, they all contain essential vitamins and nutrients, and this explains why it is a good source of energy and is the best food for breakfast.
Some breakfast cereal makers come out with unique varieties, like gluten-free cereal, non-GMO cereal, and sugar-free cereal.
As such, it is important to mention again that cereals come in different types, which explains why there are also a variety of breakfast cereals. Moreover, these are based on the following grain varieties:
- Wheat is most popular in North America, Australia, New Zealand, and Europe.
- Rice is the most common cereal, and it is consumed by millions of people from different parts of the world. It is an essential grain for temperate and tropical countries.
- Oats is another cereal that’s hugely popular all over the world. It was once a staple food for the people of Scotland.
- Corn or Maize is popular in South America and Africa. They are popular as a breakfast cereal because of cornflakes. In some countries, they are used as animal feed.
- Brown Rice is rich in B vitamins and is usually favored by people who are on a diet or those who want to eat healthier. It is a popular alternative to white rice.
- Barley is used for malting. It is also used as livestock feed.
- Quinoa has been around for a long time but has become popular only recently because of its nutritional benefits. It is rich in iron, dietary fiber, phosphorus, and magnesium. Like brown rice, quinoa is preferred by people who want a healthier lifestyle.
- Buckwheat is not as known as the other grains in this list, but it is quite common as it is used in noodles and pancakes. This particular cereal is rich in amino acids and protein.
- Millet is commonly grown in Asia and Africa and used not only as animal and bird feed but also for alcoholic beverages.
- Sorghum is, like Millet, common in Africa and Asia and is used as livestock feed.
- Rye is a type of cereal that needs a cold climate to grow properly. It is famous all over the world as an ingredient for bread, whiskey, vodka, and beer.
- Fonio is a cereal found and used in western Africa and some parts of India. Used for making bread and beer and for porridge, it thrives in semi-arid places that have poor soil quality.
- Triticale is known as a combination, more like a crossbreed, of rye and wheat. It is manually made.
Cereals are made of bran (the outer layer of the kernel and is rich in minerals, fiber, riboflavin, and thiamine), endosperm (has high protein content), aleuron (contains significant amounts of protein, phosphorus, thiamine, and fat), and germ (the rear part of the kernel which has high amounts of fat, protein, vitamins, and minerals).
The above mentioned cereal types, most of them, are used by several companies in making breakfast cereals for a variety of consumers. Some of the most popular global brands are General Mills, Kellogg’s, Quaker, and Nestle.
What Are the Benefits of Breakfast Cereals?
Breakfast cereals are considered by many (especially by kids!) as the best food for breakfast. This is one of the reasons why they are the most popular morning meal for thousands of people throughout the world. For some parents, eating cereals is way better than taking in large amounts of processed food like hotdogs. Breakfast cereals are also easy to prepare and can be more affordable than the usual big breakfast plates laden with unhealthy fats and calories.
Apart from these, however, there are many other reasons why the breakfast cereal is the best food for breakfast. They become even healthier options if you decide to go for multigrain or whole grain cereals that have about 40 to 60% whole grains content and no artificial sweeteners or flavoring.
Cereals are the perfect energy source. Around 30% of the calories you need for your regular diet can be provided by these grains. This calorie intake is just enough, perfect even, for boosting one’s energy levels. It will help more if you take in small portions of the cereal because this means you will be getting just enough of the calories you need.
Cereals are useful for preventing constipation and improving bowel movements. Dietary fiber is one of the essential ingredients of cereals. It is also one of the most helpful. The fibers in breakfast cereals help keep your internal system clean, which means it can work as a natural laxative. What this means is that your risk for colon-related disorders is lessened every time you eat breakfast cereals.
Cereals help keep blood sugar levels to the minimum. Fiber is potent, and it cleanses your system, which means that it remains the speed of the glucose secreted from the food you eat at a well-maintained level. As such, your sugar levels are well in the healthy zone.
Cereals can help improve your LDL cholesterol levels as well as help you keep a healthy weight. Again, it is the dietary fibers working here. What this means is that you will take time to chew your cereals properly, as nutritional fiber-rich food usually requires you to do that. Chewing your food slowly or adequately will send signals that you are already full. So, in the end, you eat only the right amount of food.
Cereals are an excellent source of protein. Even if content level varies from cereal to cereal, it does not change the fact that they still have a significant amount of protein in them. This is one of the reasons why athletes are advised to eat cereals for breakfast. They can get a right amount of their daily content need from their breakfast.
Cereals are rich in vitamins and minerals. The term whole grain means it is unprocessed or unaltered. As such, unprocessed cereals are as natural as they can be and contain vitamins and minerals like potassium, magnesium, phosphorus, and iron; as well as essential B vitamins.
Also, cereals also contain enzymes, so they are full of nutrition. Keep in mind, though, that it is essential to determine how the breakfast cereals are made.
What Are the Precautions of Breakfast Cereals?
Breakfast cereals are beneficial to one’s health, but it is important to choose which brand or type to get properly. Some cereals do not reveal what their real ingredients are. Some are high in sugar content.
Likewise, it is essential to know that certain high bran products can cause bloating, intestinal gas flatulence, and abdominal pain.
Breakfast cereals can also be acidic, as they are in nature.
What are the Best Breakfast Cereals for Lasting Energy?
If you are in search of the best food for breakfast, here is a list of five products that are always on the top 10 lists of consumers.
This protein-rich cereal made of low carbohydrate wheat, rice flakes, and soy can be the best food for breakfast. It tastes good as it is lightly sweetened. Kellogg’s Special K Protein is an extension of the Special K line, which is known for its crunchy, tasty cereal. What makes it different from the original version is its extra protein content. The best thing about this product is that it has a minimal amount of fat content per serving. It also contains around 5 grams of fiber for every bowl that you eat, plus a good amount of iron. It is the perfect energy booster.
- It is low carb, low fat, rich in fiber, and still manages to taste good
- It also has significant amounts of protein
- So even if it is low carb, it can give you the energy boost you need
- Recommended for athletes
- At least one consumer says it tastes quite plain, like regular bran flakes
This may not be like your regular cereal; it is considered one as it is a cereal bar, which is quite popular nowadays. This Kellogg’s product is made from real fruit. It is high in nutrition and contains whole grain oats, wheat, cinnamon, and real apple puree. They are perfect not only for breakfast but mid-day snacks as well. Moreover, it tastes delicious, like you are eating a regular apple pie.
- This Kellogg’s cereal bar is low in calories, high in fiber, vitamin A, vitamin C, iron, calcium, riboflavin, and zinc
- It tastes like apple pie with cinnamon
- One consumer says it tastes like food, probably regular food and not cereal
Like Kellogg’s Special K Protein, this breakfast cereal is crunchy and lightly sweetened. It is a tasty and healthy combination of whole grain puffs that are honey-toasted, crunchy fiber twigs, and Grahams made of soy protein. Moreover, it tastes excellent. Kashi, one of the most popular brands of cereals, made one that is rich in plant-powered protein and fiber. It is also low fat and provides the energy you will need to last for the rest of the day.
- Made using non-GMO project verified ingredients, whole grains, and soy protein
- The whole grains it contains count to seven – brown rice, barley, hard red wheat, rye, whole grain oats, sesame seeds, and buckwheat
- Soft and chewyaIts fiber content is 3.5 grams, and its protein content is similar to the amount that you will get from eggs
- Some consumers say it is too sweet and contains too much sugar
This breakfast cereal contains calcium, iron, fiber, and is gluten-free. Additionally, it does not have any artificial colors or flavors. It is also made of 100% whole grain oats, in addition to essential vitamins and minerals. It tastes good, too.
- Made by General Mills
- Gluten and preservatives free
- Contains at least 11 essential vitamins and minerals
- Low sugar content
- It can be a bit pricey for some consumers
- One consumer said it does not taste that good
This particular variety has walnuts and the flavors of banana. So it combines nuts and bananas into one tasty breakfast cereal. It is also made of 100% Quaker oats, whole grain, about 40 grams of it.
- Its 40 grams of whole grain is also a big yes because the sweetness of bananas is complemented by the nuts’ flavors
- Product comes in individual packages, so it is convenient
- One consumer found the cereal too sweet, while another did not find it tasty enough
Our Choice for the Best Breakfast Cereal for Lasting Energy
Our choice for the best food for breakfast, one that can give you the energy you need is Kellogg’s Special K Protein Cereal. The fact that it is made by one of the best cereal manufacturers is already a plus factor. What makes it even more effective is its carbohydrate and protein content. Additionally, it uses soy protein, which has many benefits.
This best food for breakfast is also ideal because of its low-fat content (per serving) and all the fiber that it has. It is the perfect energy booster. Athletes use it, so it can also be suitable for kids teens, and anyone who wants a serving of the best breakfast cereal for maximum energy.