Alan Titchmarsh has urged Brits to ditch avocados in favour of breakfast cereals such as Cornflakes or Weetabix to help save the planet. The TV gardening expert explained his issue with avocados stems from their environmental impact.
“Most of those sold in the UK are grown where the rainforest has been felled at an alarming rate to accommodate them,” he told The Times. “They are then shipped, often more than 5,000 miles across the ocean, as breakfast for supposedly environmentally friendly consumers.”
Instead, the broadcaster encouraged Brits to look to cereal to fulfil their breakfast needs: “There’s a lot to be said for Cornflakes, Weetabix and Shreddies.”
A bowl of cereal isn’t always something you’d necessarily associate with a healthy breakfast, particularly when it comes to competing with the nation’s beloved smashed avocado on toast. It’s known for containing added sugars, salt and carbohydrates and there’s a perception cereals are also low in fibre and protein.
But, nutritionists say there are some healthy options out there. Cereals often get a bad rap as many are ultra-processed and laden with sugar,” explains nutritionist Jenna Hope. “However, if you dig deep into the cereal aisles, you can find a few healthy hidden gems.”
Not all breakfast cereals are created equal. (Getty Images)
When it comes to choosing a breakfast cereal ideally you want to look for very low sugar options with minimal ultra-processed ingredients.
“The main issue against cereals is that they are just carbs, so breakfast is lacking good fats and protein, both crucial to health,” explains Laura Southern, nutritional therapist at London Food Therapy. “I always suggest adding seeds and nuts and fruit to cereal – eg – a tablespoon of chia seeds, 6-8 walnuts and a handful of berries.”
Thankfully there are some good grab-and-go cereal options, which are free from refined sugars and other nasties.
Healthy breakfast cereals
Porridge
According to nutritionist Lisa Marley, whole rolled oats or steel-cut oats (porridge) are 100% whole grain with no added sugar or salt. “They are high in beta-glucan fibre which helps lower cholesterol, and they keep you fuller for longer, preventing mid-morning hunger,” she adds. “As a slow-release carbohydrate, they provide steady energy.”
However, it is best to avoid flavoured or instant porridge with added sugars. which can cause a rapid spike in blood sugar.
Elena Rolt, registered nutritional therapist at health.miro suggests upgrading your porridge by either adding a soft-boiled egg on top, mixing in some chia seeds, pumpkin or flax seeds, or topping it with some fresh or defrosted berries.
Nutritionists say there are some healthier options when it comes to breakfast cereals. (Getty Images)
Weetabix
According to Hope, Weetabix is packed with added B-vitamins and iron to help support energy. “Try adding nut butter and berries to your Weetabix or serving with a side or Greek yoghurt and cinnamon for an extra hit of protein,” she adds.
Shredded Wheat
Shredded Wheat contains 5.5g of fibre and protein and just 0.3g of sugar per serving. “This is a great option if you’re looking for something quick and filling in the mornings,” she adds.
However the British Heart Foundation (BHF) warns that some well-known based whole wheat cereals that come with fruit fillings, frosting or chocolate chips tend to have higher amounts of sugar. Instead the charity recommends choosing the original versions and boosting the flavour by adding fresh fruit such as banana or berries, nuts and seeds, and low fat milk or yogurt.
No-added sugar muesli
No-added-sugar muesli, such as Rude Health The Ultimate Muesli or Dorset Cereals Simply Muesli, contains whole grains, nuts, and seeds for sustained energy. “It’s a good source of healthy fats and fibre, with no added sugar or artificial ingredients,” explains Marley. “Some mueslis can be high in sugar due to dried fruit-heavy mixes or added syrups and coatings, so checking labels is important.”
Bear Alphabites
With research revealing almost all cereals marketed at children contain high or medium levels of sugar, it can be difficult to find healthier alternatives, but there are some options. “Bear Alphabites is a great children’s cereal with no added sugar, naturally sweetened with coconut blossom nectar,” explains Marley. “It’s made with whole grains for slow-release energy, low in salt, and free from artificial additives.”
Rude Health puffed wholegrain cereals
Rude Health puffed wholegrain cereals, such as puffed brown rice or puffed spelt, contain just one ingredient—whole grains, with nothing added. “They are naturally low in sugar, salt, and fat while being a light yet fibre-rich breakfast option,” advises Marley. “Pairing them with nuts, seeds, and milk or yogurt can boost protein and healthy fats.”
Homemade granola can be a healthier cereal option. (Getty Images)
No-added sugar granola
Jordans No Added Sugar Granola is made with whole grains, nuts, and seeds, providing fibre and healthy fats. “It contains no added sugar and is naturally sweetened with fruit,” Marley explains. “Compared to most granolas, it is lower in sugar, but since many standard granolas contain high amounts of sugar and oils, checking labels is essential.”
Homemade granola
Ideally, Rolt says it would be made using unprocessed oats, seeds, nuts and a small amount of dried berries or fruit for flavour. “However, even homemade granola tends to use some sugar in the form of maple syrup or honey,” she adds. “Mixing your granola with Greek yoghurt or kefir may help mitigate some of the detrimental effects of a high-sugar breakfast. Granolas and cereals are not meals; they are desserts at best and should be treated as such. If you choose to have granola, try having it at the end of your breakfast as a sweet dessert, after having an omelette, for example.”
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