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The dangers of breakfast cereal |
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Read how children's breakfast cereals are contributing to the obesity and diabetes epidemic in Ireland
Fair play to the minister for Communications Éamon Ryan last week for speaking out on the "unacceptably high levels" of sugar and fat in some children's breakfast cereals that are contributing to obesity and diabetes levels in the State. For years now ive reported my opinion that processed grain based, sugar laden breakfast cereals are a poor food to start the day on.
I was shocked when listening to the Matt Cooper show The Last Word on the radio to hear the defending spokeswoman for The Irish Breakfast Cereal Association Dr Louise Sullivan make two statements that totally shaped my opinion of her “sugar has no negative effects on health other than maybe providing excess energy” and “ There is absolutely no link between sugar consumption and Diabetes”. Let me tell you that these statements are completely untrue and dangerous. Its nonsense like this form these so called “experts” that is driving the epidemic of obesity and diabetes we have today in Ireland.
There is no doubt that breakfast is an important meal. Studies have shown that eating breakfast can have beneficial effects on Appetite, Insulin resistance and Energy metabolism.
However, feeding your child sugary kids-cereals is not the wisest or brightest breakfast choice. Kids’ cereals are loaded with sugar and processed carbohydrates, neither of which benefits your child’s health.
Obesity has become a major concern for Irish children, with sugar and carbohydrates being two of the major culprits contributing to this growing problem. We are fast catching up with the trends in America. In the last two decades there, the prevalence of overweight adolescents has nearly tripled, and current statistics show 16 percent of children are overweight or obese.
Overweight and obese children not only face a heightened risk of health problems -- heart disease, high blood pressure, gastrointestinal problems, and type 2 diabetes, just to name a few -- but they are also likely to suffer from low self-esteem and depression as a result of their weight. Being overweight or obese can take a big emotional toll on a young child or teen.
Sugar Baby
In a study published this year in The Journal of American Dietetic Association April 2008; 108: 4(702-705) one serving of cereal equated to 11 percent of the daily limit of added sugar for active boys, aged 14 to 18 years old, and an astounding 92 percent of the daily sugar intake for sedentary girls aged 9 to 13.
The problem with feeding your child foods high in added sugar is twofold -- they contain little in terms of vitamins and minerals, and the calories they contain are not made up of important micronutrients needed for health and growth.
Reducing sugar intake should be on the top of your list regardless of whether your child is currently overweight or not, because it’s been proven over and over that sugar increases insulin levels, which can lead to:
o - High blood pressure
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- Heart disease
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- Diabetes
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- Weight gain
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- Premature aging, and more
Now, having said that, completely eliminating sugar from your child’s diet is probably not reasonable, or even necessary. While it clearly will decrease your child’s health, sugar in moderation is likely not going to cause any significant damage.
What do I mean by moderation? Well, something on the order of five pounds a year. This is considerably less than the average amount Americans consume, which is closer to 175 pounds per year.
Taking a close look at the sugar content of your child’s cereal, which is consumed on a daily basis, is therefore necessary. Just how much sugar are you feeding your child each day?
One study in Journal of Pediatrics January 2005;146(1):105-11 that analyzed the daily sugar intake of 5,000 toddlers ranging in age from 2 to 5, found that, on average, 2- to 3-year olds consumed around 14 teaspoons of added sugar a day. This number jumped to 17 teaspoons daily among 4- to 5-year olds. That’s way too much!
How Much Grain Does Your Child Need?
Another aspect of cereals that is seldom highlighted is the fact that they are grain heavy. Grains are such common staples that most can’t imagine them not being good for you. But all of these common items really should be avoided when planning your child’s breakfast:
• - Doughnuts
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- Waffles and pancakes
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- Bagels and toast (even whole grain organic types)
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- ALL cereals (even whole grain organic types)
In my opinion a certain amount of the population can handle moderate levels of grains(only about 15 percent). So for the majority, grains and cereals should be limited or avoided as much as possible. Why? Because grains rapidly break down to sugar in your body, stimulating insulin production. So you’re right back to the issue of too much sugar again.
What Else Can Your Child Eat For Breakfast?
If there is any cereal or grain based breakfast that’s ok in moderate amounts in my opinion its porridge or rolled oats. Digested best when soaked in water over night. Other suggestions are fresh vegetable juices with the pulp included or foods like a vegetable omelette. I leave you with a healthy breakfast recipe for your child.
Vegetable Omelette
- 1 tablespoon coconut oil
- 1 cup sliced fresh mushrooms
- 1 cup sliced zucchini
- 4 organic eggs, slightly beaten
- ¼ teaspoon black pepper
- 3 tablespoons water
- ½ tablespoon coconut oil
- ½ cup shredded mozzarella cheese (optional)
Heat coconut oil in a pan. Add mushrooms and zucchini. Cook over medium heat until vegetables are crisply tender (4-5 minutes). Remove from pan and set aside.
In a small bowl, stir together remaining omelette ingredients except coconut oil and cheese. In same pan, heat ½ tablespoon coconut oil. Pour egg mixture into pan. Cook over medium heat, lifting with spatula to allow uncooked portion to flow underneath until omelette is set (3-4 minutes.) Place sautéed vegetables and cheese on half of omelette. Gently fold other half of omelette over filling.
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