As more people have a hectic life, a simple and fast breakfast becomes a necessity. It all comes down to cereals. Many people around the world rely heavily on cereal for their breakfast, including in China. As more people looking for simple breakfast because they have no time to prepare meals, there has been a growing demand for China breakfast cereal market.
According to a leading market research firm, GMI Research, there has been a substantial growth in China breakfast cereal market size. This rapid development is owing to the growing hectic lifestyle among the working population and the rising Westernization influence among the middle class, especially regarding food habits.
The Influences of Breakfast Cereal
There are several impacts that we can feel by eating cereal for breakfast.
- Feeling shortly energized
Having a quick energy source can be advantageous if you intend to exercise soon after. However, consuming foods rich in fiber and fat before endurance workouts may cause digestive discomfort. It can also delay the stored energy release which potentially impacts workout effectiveness.
If you are not going to exercise right after having cereal, it is better to choose a breakfast that has a balanced combination of fat, fiber, and protein.
- You might gain or lose weight
Larger bowls can create a perception that portions are smaller in comparison. It may cause individuals to pour much more cereal than they would by using a smaller bowl. Regularly consuming more than the advised serving size of cereal, particularly if it contains high sugar and lacks fiber, can result in accumulating calories. It may add to weight gain over time. However, research consistently also shows a correlation between eating cereal and achieving weight loss goals.
- Lack of protein
The majority of traditional cereals are made mainly from refined sugars and grains. It results in a low inherent protein content. The digestion rate of protein is slower in comparison to other macronutrients, which plays a key role in promoting fullness feelings. Additionally, the consumption of protein drives the release of hormones that inform the brain of satiety.
Tips on Choosing Breakfast Cereal
To be able to find the right breakfast cereal, there are some things that can be your considerations.
- Added sugar limitation
Opt for breakfast cereal that has fewer than five grams of additional sugar content per serving. Review the food label to ascertain the sugar content.
- Look for higher fiber
Select breakfast cereals that contain at least three grams of fiber content per serving. Adequate fiber intake is associated with multiple health benefits.
- Consider the portions
The crunchiness and delicious taste can make it tempting to consume more than the advised serving size. Be mindful that the nutritional facts displayed on packaging are per serving. It might be smaller than your perception of a typical serving size.
- Additional protein
Macronutrient protein is widely recognized for its ability to increase satiety. Opting for Greek yogurt or a small serving of seeds or nuts provides a boost of protein. Adding milk and a protein-rich substitute like soy milk to your breakfast cereal is an easy way to increase its protein content. Almond milk and oatmeal do not contribute much protein unfortunately.
- Check out the ingredients
Pay no attention to health claims on the packaging front side. Instead, prioritize checking the ingredients list. The first ingredients on the list are particularly important as they form the main components of the cereal. However, manufacturers of food items might utilize techniques to obscure the quantity of sugar in the products. Products that list sugar under different name multiple times, even if it does not come among the top ingredients, typically contain a very high amount of sugar.
- Shift to unprocessed breakfast
As tempting as cereals might seem, it is always better to consume unprocessed breakfast. Opt for whole and single-ingredient foods. You can go for whole eggs as they contain high protein and other nutrients. They can also preserve the feeling of fullness and help in losing weight. This indicates that breakfast cereals could offer comparable satiety and weight loss benefits to eggs, provided they contain a similar amount of protein. Despite the popularity of China breakfast cereal market, the consumers also have to be mindful for what they consume. After all, real food is always better and can be cheaper as well.
