Many people consider breakfast to be the most important meal of the day. Getting this right sets you up for an energized and craving-free day. Apple cinnamon cereal make for an easy, quick, and convenient breakfast choice.
It’s no wonder that breakfast cereals are one of America’s favorite foods. Many cold cereals often promote the latest nutrition trends and tout some remarkable health claims. However, some nutritionists consider some breakfast cereals to be ultra-processed foods that may not be good for you.
So, you may be wondering about apple cinnamon cereal, and whether you should be eating it. The short answer is yes – if it contains whole grain cereal with little to no added sugars.
The combination of apple and cinnamon in high-fiber cereal is one of the tastiest and healthiest foods you can consumer. It provides a good combination of dietary fiber, vitamins, and other beneficial nutrients.
What are the Benefits of Apple Cinnamon Cereal?
To understand why apple cinnamon cereal is good for you, we have to look at the benefits of its constituent ingredients. We’ll also explore how they complement each other to create a nutritious breakfast choice.
Why Apples are Good for You
You’ve heard it before a million times. An apple a day keeps the doctor away. Well, there’s plenty of truth to this common statement.
The apple is considered the “queen of fruits” due to its culinary versatility and medicinal qualities. There must be good reasons why it’s the most widely consumed fruit in the world. Below are some key health benefits that apples provide.
1. It’s Great for Your Digestive System
Apples helps prevents various digestive problems. The fruit is particularly high in an insoluble vegetable fiber known as pectin. This fiber acts as a sponge, absorbing and eliminating toxins that the bacteria in your gut produce.
Apples are also rich in tannins, which have an astringent effect. Tannins dry your intestinal lining and reduce inflammation. The fruit also has organic acids that act as antiseptics. This helps maintain a healthy balance of bacteria in your gut.
All these effects regulate your intestinal functions. Therefore, apple cinnamon cereal can help prevent and correct diarrhea and constipation.
2. Provides Beneficial Vitamins and Antioxidants
Apple is high in vitamin C and E as well as micronutrients such as calcium, magnesium, phosphorus, and folate.
Vitamin C has potent antioxidant properties and helps in your immune function. It also helps in the production of hormones, DNA, and structural proteins. Vitamin E is also a powerful antioxidant that protects cell membranes. It also supports your immune system and reduces inflammation.
Apples are also a great source of flavonoids and polyphenols, which are important groups of antioxidants. Antioxidants protect your cells from the damage that free radicals cause.
3. Helps Lower Cholesterol Levels
Apples are rich in plant-based compounds (phytochemicals) known as flavonoids. These chemicals prevent substances that carry cholesterol in your blood from oxidation. In this way, they keep cholesterol from building up on your artery walls.
The pectin in apples also absorbs bile salts in your intestines. Bile salts are one of the basic ingredients from which your body makes cholesterol.
These effects can prevent the development of cardio vascular conditions such as arteriosclerosis, where your arteries harden and narrow. This can go a long way in preventing coronary heart disease, which is one of the top causes of illness and death.
4. Can Lower Blood Pressure
Apples are quite rich in potassium and contain virtually no sodium. Further, the fruit aids in the removal of sodium ions, which causes high blood pressure and fluid retention. Replacing these ions with potassium ions reduces blood pressure and improves your heart function.
5. May prevent gall stones
Studies show that apples have a choleretic effect. This refers to increased bile production that decongests the liver. Apples are therefore great for people at risk of developing gallstones.
This fruit makes bile more fluid and prevents calculi from forming. Calculi are concentrations of material, mostly minerals, which can form in ducts or organs. This condition can lead to serious complications.
The Health Benefits of Cinnamon
In apple cinnamon cereal, the cinnamon serves as a flavoring additive. However, beside the attractive aroma, the spice has various therapeutic properties. In fact, it has been a staple of traditional medicine for thousands of years.
Cinnamon has a high amount of a compound known as cinnamaldehyde (CNAD). Researchers believe this compound is largely responsible for its medicinal benefits.
1. It has Antioxidant Properties
Cinnamon is rich in powerful antioxidants, including the polyphenols also found in apples. You can easily see how taking apple cinnamon cereal can protect your body from oxidative stress caused by free radicals.
The spice may also help reduce inflammation and its effects. Chronic inflammation increases your risk of disease. CNAD in cinnamon lowers inflammatory reactions.
2. Lowers Blood Sugar Levels
Cinnamon can also lower your blood sugar levels. It achieves this by slowing down the digestion of carbohydrates. This reduces the amount of sugar that enters your blood after a meal.
Also, some studies suggest that cinnamon can reduce insulin resistance, which is common in people withy type 2 diabetes. Now, combine these effects with those of dietary fiber from apples and whole grains.
You can see that apple cinnamon cereal proves to be a great option for managing your blood sugar. This makes it a great breakfast and snacking choice for diabetics.
3. May Reduce Your Risk of Heart Disease
Research has linked cinnamon to a reduced risk of heart diseases. The spice has been shown to lower cholesterol and fat levels and reduce blood pressure. All these are major risk factors for cardiovascular disease.
4. It May be Neuro-protective
Cinnamon may have neuro-protective properties. Certain compounds in the spice prevent a protein known as tau from building up in the brain. People with neurodegenerative diseases such as Alzheimer’s disease have abnormal accumulations of this protein inside their neurons.
Some animal studies have revealed that cinnamon can protect neurons, balance neurotransmitter levels, and improve motor function. While researchers don’t fully understand the effects of cinnamon on neurological health, the promise is intriguing.
The Nutritional Value of Whole Grain Cereals
When it comes to the grain in apple cinnamon cereal, you have plenty of options. The most common ingredients in boxed breakfast cereals are rolled oats, corn flakes, and bran flakes. Other types include Granola, puffed rice, and muesli. Whole grain cereal provides some notable health benefits.
1. They are high in dietary fiber
Apple cinnamon cereal comes packed with fiber. This vital nutrient slows down the digestion of food. The result is a smaller and steadier effect on your blood sugar levels.
Whole grain cereal provides a sustained energy supply throughout the day. This is a major reason why it’s a great breakfast meal. Your sugar levels don’t jump around and you stay satisfied for longer.
Whole, rolled oats contain a dietary fiber known as beta glucan. Research shows that this type of fiber reduces blood cholesterol levels. In particular, it reduces the circulation of LDL or “bad cholesterol”, which is linked to the development of heart disease.
According to some studies, beta glucan may reduce your risk of developing type 2 diabetes. It may also help you control insulin levels. In addition, the fiber supports a healthy digestive system. It gives bulk to your stool and reduces your risk of constipation. Note that cereals made from refined oat flour don’t offer the same health benefits.
2. Fortified-Options Provide a Variety of Important nutrients
Fortified cereal is a great source of many beneficial nutrients. Oats and corn provide complex carbs, various vitamins, and minerals such as iron, magnesium, and phosphorous.
Granola and muesli contain nuts and seeds, which provide proteins and healthy fats. A bowl of apple cinnamon cereal constitutes a well-balanced meal.
Many compounds in whole grain cereals have antioxidant properties. These may include polyphenols, phytic acid, and lignans. These compounds help prevent a wide range of diseases.
3. They fuel good gut bacteria
Whole grain cereals are prebiotics. This means that they support the growth of beneficial gut microbes. Your microbiome is the metropolis of microorganisms that live in your digestive tract, mostly in your intestines. It plays an important role for your health.
Not only do the bacteria help in digestion they also support your immune function. Many antimicrobial proteins are produced in your intestines.
Whole grain cereal provides the fiber and complex sugars that feed the colonies of these bacteria. A healthy microbiome reduces chronic inflammation, which is the root cause of many diseases.
Things to Consider When Buying Apple Cinnamon Cereal
If you are buying this breakfast cereal off the shelf, it’s best to avoid ultra-processed products. They often contain refined grains, where producers have removed the nutrient and fiber-rich germ and bran. Such options also come packed with added sweeteners, among other ingredients. These ingredients have little nutritional value and are not good for you.
Make sure you read product labels carefully and be on the lookout for exaggerated health claims. Always go for fortified products with whole grains. These are high in fiber, vitamins, and minerals, and low in sugar.
Some people have difficulty tolerating grains. Gluten can be an issue if you have celiac disease or gluten allergy. In this case, you should go for gluten-free apple cinnamon cereal. These are made from rice, oats, buckwheat, or amaranth.
Wheat, rye, and barley can be problematic if you have gluten sensitivities. The best option is to prepare your own cereals at home. This way, you have more control of what goes into your meal.
Homemade apple cinnamon cereal recipe
1. Toasted Apple Cinnamon and Oats
This is not your typical cereal, but it’s highly nutritious, filling, and flavorful. It also tastes great in different types of milk.
Ingredients
- 1 Apple
- 1 teaspoon of cinnamon powder
- ½ cup of oats
- 1 tablespoon of honey or raw sugar(optional)
- 1 cup of milk
How to Prepare:
Slice and chop the apple into small bits into an oven safe pan. Mix the oats, cinnamon, and honey together in a bowl. Transfer this mixture into the pan with chopped apples.
Preheat your oven to 350 degrees and cook for about 30 minutes. You can cook it longer if you prefer your oats extra toasty and apples chewy. If you prefer crisp apples, you can cook for less. Wait for your cereal to cool, add milk, and enjoy.
Conclusion
Overall, apple cinnamon cereal with little to no added sugar is a well-balanced breakfast meal and a healthy snack. Fortified picks that include whole grains are a great source of dietary fiber, vitamins, and minerals.
You have plenty of grain options including rolled oats, corn and bran flakes, granola, and muesli. They provide your daily energy needs and keep you feeling full for longer. Apple cinnamon cereal also packs nutrients and compounds that offer many health benefits.
Frequently Asked Questions (FAQs)
Q1. Is apple cinnamon breakfast cereal healthy?
Breakfast cereal that includes whole grains and little to no added sugar is a nutritious and healthy meal choice. What’s not good for you are ultra-processed options with refined carbs, little fiber, added sweeteners, and artificial colors.
Q2. Can an apple cinnamon cereal provide the nutrients I need?
Yes, if it is fortified. The combination of whole grain, apple, and cinnamon provides a variety of nutrients including carbohydrates, fiber, protein, vitamins, and minerals. This makes for a well-balanced meal.
Q3. What should I look out for when buying boxed cereal?
Always read the product label carefully. Sugar content is the most important thing to watch out for. For example, sugar-frosted corn flakes can contain up to 12grams of sugar. You should also look for salt content, unhealthy fats, and artificial colorants.
Q4. Can I make apple cinnamon cereal at home?
Absolutely. There are plenty of homemade cereal recipes you can try out. You have more flexibility and control when it comes to ingredients. It’s also healthier and cheaper than store-bought cereal.
