IF you were to list some quick, easy breakfasts, cereal would likely be at the top.
However, cereals often come under fire for their high sugar content. Not many on the supermarket shelves these days are actually that good for you.
Eating sugar in the morning can land you in a vicious cycle of craving more throughout the day
In fact, according to Action On Sugar, 92 per cent of cereals marketed towards children still contain high or medium levels of sugar, with only two cereals ticking all the boxes for a healthy choice.
But what harm is a sugary cereal actually doing? And what better options are there in the morning?
What is classed as a sugary breakfast?
When we’re talking about free sugars, which are the sugars added to food or drinks, these shouldn’t make up more than five per cent of your total energy intake per day.
Rachel Butler, a nutritionist and Head of Nutrition at Third Space, says that adults should aim for less than 30g of free sugars per day.
Children seven to 10 years should have less than 24g per day and children aged four to six years should have less than 19 g of free sugars per day.
“That being said, while it is beneficial to know exactly what we are putting into our bodies, I don’t think it’s helpful to label all foods good or bad, instead we should think about the frequency in including these foods in our diets,” says Rachel.
“Sugars also occur naturally in fruit, vegetables and milk and these should be prioritised.”
For context, a 30g bowl of Coco Pops contains just over 5g of sugar, whilst a 37g bowl of Kellogg’s Frosties contains a staggering 12g of sugar.
Here’s what happens when you opt for a sugary cereal in the morning…
As soon as you eat…
As you eat your bowl of sugary cereal, Rachel says you’ll experience blood glucose rising.
“This is a normal bodily fluctuation and not something that needs to be controlled or muted as some recent trends suggest, unless you are diabetic or insulin resistant.”
She also adds that sugar can impact your oral health pretty speedily.
“We think of digestion happening in the stomach and intestine, but the process of digestion actually starts immediately in the mouth where food is started to be broken down.
“Sugar, in this case, mixes with bacteria to form acid, which in high quantities negatively impacts tooth enamel,” says Rachel.
Within 30 minutes…
Half an hour after you’ve eaten your cereal, Rachel explains that the sugars pass through the stomach and reach the small intestine.
“Here they are broken down and absorbed into the bloodstream.
“At this stage the pancreas releases insulin -a hormone which helps to manage blood sugar levels – to deal with the influx of sugars and convert what it can into energy. This is received by muscle cells throughout the body.”
She adds that when there is a high volume of sugar intake which results in an excess of sugar, this is then sent to the liver and stored for energy to be utilised later in the form of fat.
“Meanwhile, this significant rise in sugar and energy can be interpreted by the body as a stress response – because stress causes a natural rise in blood sugar.
“The hormones cortisol and epinephrine are released which cause the heart rate to increase, blood pressure to rise and cause an increased sweat rate.”
45 minutes later…
You’ll likely be riding a sugar high after consuming your sugary breakfast.
Rachel says: “The brain releases [the hormone] dopamine at this stage, followed by a sharp decline in blood sugar caused by insulin and stress hormones working to control blood sugar. This is where lethargy and feeling sluggish can set in.”
You may also feel hungry.
In response to this, stress hormones then attempt to destabilise blood sugar, extracting any glucose possible from the liver.
In the short term, your immune system can be compromised by the instability of hormone levels.
Rachel says this can make you more susceptible to illness or infection.
“However, this all depends on context. We are all individuals and will respond differently in different circumstances.
“It is dependent on how much sugar is eaten and your individual metabolism, but for some, the immune system could be compromised for a few hours after high sugar intake.”
After an hour…
You may find yourself reaching for more sugar to give you more energy after experiencing the classic post-sugar slump.
“This can lead to a perpetual cycle; the need for a pick-me-up, craving something sugary again with a tendency to reach for sweets or chocolate mid-morning and the cycle goes on,” says Rachel.
In fact, making the wrong food choices at the start of the day -such as by eating a sugary cereal – could actually leave you craving sweet food all day long.
Slow down the sugar rush
Rachel says that there is in fact a simple way to stop the intense sugar rush which can occur from eating sugary cereals.
“I’d suggest including a source of protein and fat along with your sugary breakfast to slow the release of glucose and leave you feeling more satiated throughout the day. This could be some Greek yoghurt or some nuts and seeds,” says Rachel.
The long terms effects
Concerned about the damage that sugar might be doing to your body?
Rachel explains: “There are no links per se between sugar and health as long as your overall energy intake (calories) is not excessive, you are meeting your protein, fat and fibre needs and the diet is made up predominantly of whole foods and not reliant on ultra processed foods.”
In fact, she says that sugar is not inherently harmful or damaging.
She adds: “The issue that has been associated with sugar and negative health outcomes is eating in excess, as in, a hypercaloric state and what a sugary food is displacing aka, not eating enough nutrient dense foods because you are instead eating a lot of sugary foods and drinks.
“If we are considering someone who is relatively sedentary or perhaps not training in the morning, then opting for a high fibre cereal will not just mean you’ll be doing your body internally a favour by opting for a more nutritionally dense option.
“You’ll also be feeling brighter, more able to concentrate and less likely to feel hungry or experience cravings within a couple of hours.”
Healthy breakfast ideas
Whilst a bowl of cereal might offer a quick option in the morning, there are other speedy options that will give you more energy and less of the sugar rush.
“A go-to breakfast option for a busy morning is to prepare some overnight oats the night before. The options for flavouring are endless,” says Rachel.
“It’s quick and really easy to have on the move if you take your breakfast to work with you. Kids will love to get creative with their own topping choices too!”
For each serving, place half a cup of oats in a container. Add the milk of your choice and ensure the oats are completely covered as they’ll soak up a lot of the liquid.
“I like to add cinnamon, some grated apple (if there’s time) and some desiccated coconut at this stage,” says Rachel.
“Pop the lid on the container and leave in the fridge overnight. In the morning, add the toppings of your choice and you’re good to go.”
Topping options include Greek yoghurt, berries (fresh or frozen), seeds, nuts, nut butter, cinnamon and raisins.
Rachel adds: “If you are going from relying on a sugary cereal for breakfast every day, then a complete overhaul and clearing the cupboards of all sweet treats is unlikely to be a realistic lifestyle change.”
Instead, she suggests reducing either the frequency that you are making that choice – perhaps switching from daily to three times a week and reducing the portion size and perhaps adding in some nutrient sense options instead such as adding some chopped banana, mixing with a more fibrous cereal choice or adding a spoonful of yoghurt.
NHS recipes
Baked tomatoes on toast
Brainy beans on toast
Breakfast burritos
Creamy banana porridge
Paprika eggs on toast