Answer:

Refined cereals are processed to remove the bran and germ, which reduces their inherent nutritional value. Products made from refined grains, such as white bread, pastries, and fast food, have a high carbohydrate content and low levels of protein, fiber, and vitamins. The simple carbohydrates in these foods are easily converted into sugar, leading to excess fat accumulation and spikes in blood sugar levels. This stimulates the brain, resulting in cravings and an increased risk of overeating.

Eating refined cereals excessively is associated with chronic diseases such as heart disease and type 2 diabetes. The high glycemic index of these foods increases the risk of insulin resistance and raises triglyceride levels in the blood, which can impair cardiovascular function.

Furthermore, many types of refined cereals are often sweetened to enhance flavor. High sugar levels can increase the risk of obesity and other chronic health conditions.

You should increase the intake of whole grain cereals, as whole grains that are unrefined retain their bran and germ, making them rich in fiber, protein, and essential minerals. Some common types include brown rice, oats, barley, quinoa, and whole grain bread. They contain complex carbohydrates that take longer to digest, allowing for a gradual release of sugar and maintaining stable blood sugar levels.

Soluble fiber in whole grains helps reduce harmful LDL cholesterol, lowering the risk of atherosclerosis and stroke. Magnesium, potassium, and antioxidants work to relax blood vessels and maintain stable blood pressure. Regular consumption of whole grains can reduce the risk of high blood pressure, which can lead to dangerous cardiovascular complications. Additionally, antioxidant compounds such as polyphenols, phytosterols, and lignans protect cardiovascular cells from damage.

Some grains, like quinoa, are also high in protein, have anti-inflammatory properties, support weight loss, and improve brain function. It is also important to minimize added sugars in foods.

A healthy breakfast helps kickstart metabolism and provides energy for the body. It should combine protein, fiber, and healthy fats. You can enjoy whole grain cereals with Greek yogurt, eggs, nuts, and fresh fruit to achieve a balanced diet.

Dr. Tran Quoc Viet

There anh General Hospital Hanoi