What "NOT TO EAT" Wednesday

So normally I share a recipe on Wednesdays.   But thought I'd share a little info occasionally on what not to eat and why. I saw these and know some friends and family members who eat these as their breakfast. So I decided to look into them. They are marketed as a great "on-the-go" breakfast. Disclaimer: I am by no means a nutrition expert but have learned a few things from basic research . . .

So they sound great when marketed and do have a ton of whole grain in them - of course not paleo friendly, but at least whole grain. And the first ingredient is a whole grain blend of rolled oats and rye flakes, not terrible considering this gives 20 g whole grain per serving. But that is about the only half-hearted positive I have for these things. They are pretty processed. And really have little nutritional value.

THE NUTRITION FACTS:
So, while the calories aren't super high, you are getting a good bit of fat (8g). This comes mainly from the canola oil, so not a "good" fat.

Oh, and the carbohydrates - 35 grams! An average size bagel which are supposedly the mother of breakfast carbs has 40 - 45 g, so these are pretty close!

Then comes the SUGAR - which is added in, not natural like your fruit sugars - 11 grams! Some flavors have even more. No wonder they are found on the cookie aisle!

Then we see that they only have 3 g of fiber. For so much "whole grain", that is not much fiber. I've heard nutritionists say if you are going to have a cereal, look for 6g fiber or more.

And yes, at least we have some protein, but one egg which is low in calories has 9 grams, so eggs or egg whites are a much better breakfast choice.

THE INGREDIENTS:

First let's look at enriched flour - you see that on a TON of nutrition labels. "Enriched" flour is "enriched" because basically every nutrient is stripped out in processing and then added back in later (so not in a natural form). Here is an article on that if you want to read more: http://www.globalhealingcenter.com/natural-health/enriched-white-flour/

Then you have your processed canola oil, to try and reduce the trans fat. Again, processed and not a recommended or healthy oil such as the natural fruit oils (olive oil, coconut oil, grapeseed oil, etc.)

Then comes ALL the forms of SUGAR! One serving has 11 grams of sugars, other flavors have even more! That is why they are often found on the "cookie aisle" because basically, they are a cookie! Not the soundest of breakfast choices. At least two forms of sugar are less refined (evaporated cane sugar and malt syrup), but that comes after processed and refined sugar. Then we have inverted sugar? I don't know what this is? I looked it up and just sounds like another form of processed sugar.

And finally, on the ingredients we see the "vitamins" are simply added in at the end. They aren't naturally in the ingredients, so are just thrown in there. And they really provide very little percentage of a few vitamins, that's it.

When you buy processed foods at the store, look at the nutrition labels. Don't trust the advertising and marketing. It is important to eat a healthy breakfast, but these along with many other options, really aren't that healthy. Obviously, natural foods are a way better option. Cook up some eggs with veggies, or make your own "bars" or oatmeal or healthy "muffins" for breakfast. There are tons of healthy recipes on line and I have share several on this page. You can make a dozen in advance and have a quick breakfast to go all week. OKAY, that sound is me stepping off my soap box . END RANT . . .