A doctor specialising in gut health has warned people to stay away from a popular breakfast staple due to the damage it is doing to their health. Dr Mark Hyman, a best-selling author with more than 3million followers, also recommended what people should be eating instead.
He said that many popular cereals that people eat in the mornings were really ‘dessert for breakfast’ that were ‘loaded with sugar, refined starches, and artificial dyes’. He added that not only did they ‘wreak havoc’ on blood sugar levels, but they also came ‘with a side of carcinogenic chemicals’.
He also offered advice on what people should be eating, recommending a switch to ‘real, whole foods’ which ‘stabilize your blood sugar and fuel your body the way it’s meant to be fuelled’.
In a post on Instagram, he said: “Cereal companies want you to believe you’re making a healthy choice in the morning, but let’s call it what it really is: dessert for breakfast. Most cereals are loaded with sugar, refined starches, and artificial dyes that not only wreak havoc on your blood sugar but also come with a side of carcinogenic chemicals.
“If you want to feel good and stay sharp, ditch the sugar and refined carbs for breakfast. Instead, reach for a veggie-packed frittata, avocado with eggs, or chia pudding with berries. These real, whole foods stabilize your blood sugar and fuel your body the way it’s meant to be fueled.
“It’s time to stop falling for the marketing and start eating for your health. Breakfast should be a launchpad for your day, not a sugar crash waiting to happen.”
Are cereals healthy?
The topic of cereals for breakfast is a tricky one. The NHS’ Eatwell Guide says: “Starchy foods – such as potatoes, bread, rice, pasta, and cereals – should make up just over a third of the food you eat.
“Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat.
“Choose wholegrain cereals, or mix some in with your favourite healthy breakfast cereals. Plain porridge with fruit makes a warming winter breakfast. Whole oats with fruit and low-fat, lower-sugar yoghurt makes a tasty summer breakfast.”
The British Heart Foundation agrees, saying that porridge ‘is our top choice for a heart-healthy breakfast, made with low-fat milk or water’. It continues: “All porridge oats are wholegrains and they contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more daily, as part of a healthy diet.”
It also says muesli is a healthy option, saying: “Muesli without added sugar has different types of wholegrains, usually oats, along with dried fruit and nuts. The mix changes depending on the brand and variety, so the oat beta glucans will vary more than in porridge, which only has oats. The dried fruit that is added should provide all the additional sweetness you need and will also count towards your five a day.
“Choose a muesli with no added sugar and be aware that many fruit and nut mueslis (especially tropical fruit versions) contain sweetened dried fruit, which means they have sugar added even if it isn’t listed separately on the ingredients. Banana chips are another popular muesli ingredient that will contain added sugars and saturated fats.”
However, it criticises both sugar-frosted cornflakes and various types of granola, saying: “Sugar-frosted cornflakes are high in sugar and low in fibre as well as usually coming with added salt. Sugar-frosted flakes can be nutritionally similar to other sweetened cereals like chocolate rice cereals, or honey-nut coated cereals.
“Granola sounds healthy but isn’t, as it’s high in fat and sugar. An average portion of granola with nuts is 60g, which without milk packs in 270 kcal and 12.3g fat.
“Although nuts are a source of healthy unsaturated fats, of which 2.8g of the fat per portion is saturated fat. Serve this with 125ml of full fat milk and this adds another 81 kcal and 4.6g of fat of which 2.9g is saturated fat.”
What does the science say?
A 2014 evidence-based systematic review said: “There have been no comprehensive reviews of the relation of breakfast cereal consumption to nutrition and health.
“Oat, barley, or psyllium-based cereals can help lower cholesterol concentrations, and high-fiber, wheat-based cereals can improve bowel function. Regular breakfast cereal consumption is associated with a lower body mass index and less risk of being overweight or obese.
“Presweetened breakfast cereals do not increase the risk of overweight and obesity in children. Whole-grain or high-fiber breakfast cereals are associated with a lower risk of diabetes and cardiovascular disease.
“In a more recent study in PS versus non-PS (presweetened vs non presweetened) breakfast cereal consumers aged 4–13y, daily energy and total sugar intakes were higher in those consuming PS cereals (defined as those with >6 g total sugars per serving), but there were no differences found for adolescents aged 14–18 y. Daily sodium intakes were lower in those consuming PS cereals at all ages. There were no differences in BMI or waist circumference between any age group.”