Breakfast cereals have long been marketed as a healthy start to the day, but some scientists now warn they may be ultra-processed foods that are not good for us. With 53% of Americans eating cereal weekly, the choice can be overwhelming. So what is the truth about these breakfast staples?
Cereals are grasses from the Poaceae family, cultivated for their edible seeds. Each grain has three main components: the bran (rich in fibre, B vitamins and trace minerals), the endosperm (starch and proteins) and the germ (oils, vitamins and minerals). The first breakfast cereal was developed by John Harvey Kellogg, an American physician, who created Granola and Corn Flakes for patients at his health resort. Today, production is industrial: grains are processed, mixed with flavourings, salt, sweeteners and vitamins, then cooked, shaped and toasted.
Fortified cereals have been seen as an effective way to ensure nutrient intake, especially for those with restricted diets, older adults, pregnant women and children. Studies show many populations are deficient in key nutrients, and without fortification, children and adolescents may not get enough micronutrients. Cereals can also be high in fibre, which fuels gut bacteria—something 90% of people lack.
Sarah Berry, professor of nutrition at King's College London, says: 'Generally speaking, fortified cereals can make a useful contribution to some of the vitamins and minerals that, in the UK, some of us are deficient in.' She notes that almost 50% of UK girls aged 11 to 18 have low iron intakes, and 14% of US adults have inadequate intakes. However, experts caution that many cereals are ultra-processed and should be chosen carefully.
