Cereals, oats, maple and brown sugar
Category: Breakfast Cereals Characteristics: Instant, Fortified State: Dry
Nutrition Highlights
Serving Size
Calories
166
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 132 (79.5%) |
| Fat | 18 (11.0%) |
| Protein | 16 (9.6%) |
| Total | 166 (100%) |
Serving: 1 packet [43g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 33 (76.7%) |
| Protein | 4.0 (9.3%) |
| Water | 2.8 (6.4%) |
| Fat | 2.0 (4.7%) |
| Ash | 1.3 (2.9%) |
| Total | 43 (100%) |
Serving: 1 packet [43g]
Benefits
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High in fiber which helps promote digestive health and regularity
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Fortified with B vitamins which help convert food into energy
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Contains iron which is important for red blood cell production and oxygen transport
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Provides slow-releasing complex carbohydrates for sustained energy
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Low in fat and sodium
Risks
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High in added sugars from maple and brown sugar flavoring which can contribute to weight gain and increased risk of diabetes and heart disease if consumed in large amounts
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Fortification does not necessarily mean it meets all nutrient needs so should be part of an overall healthy diet
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Higher in sodium than plain oats due to fortification and flavoring which can be a concern for those needing to watch sodium intake
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Processing removes some fiber found in whole oats which is beneficial for heart health and digestion
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Eating primarily packaged foods risks overconsuming calories and not getting enough nutrients from whole foods
Additional Information
Cereals, oats, instant, fortified, maple and brown sugar, dry, offer a convenient and tasty breakfast option for many individuals. This particular product has several nutritional benefits, but it also carries a few risks that should be considered.
Starting with the nutritional benefits, oats are a fantastic source of dietary fiber. They contain both soluble and insoluble fiber, which can promote healthy digestion and help regulate blood sugar levels. The fiber content in oats can also contribute to a feeling of fullness, making it a satisfying breakfast choice that may aid in weight management.
Additionally, oats are rich in complex carbohydrates, providing a steady release of energy throughout the morning. This can help maintain stable blood sugar levels and prevent energy crashes. The presence of carbohydrates in this cereal can be particularly beneficial for individuals engaging in physical activity or requiring sustained mental focus.
Fortified cereals, like this one, are typically enriched with essential vitamins and minerals. They serve as a convenient way to ensure adequate intake of nutrients such as iron, folate, and B vitamins. These micronutrients play crucial roles in various bodily functions, including energy production, immune support, and red blood cell formation.
However, it is important to note that this particular cereal contains maple and brown sugar flavoring, which introduces added sugars. While the taste may be appealing, excessive consumption of added sugars can have detrimental effects on health. High sugar intake has been associated with an increased risk of obesity, type 2 diabetes, and cardiovascular diseases. Therefore, it is crucial to consume this cereal in moderation and be mindful of overall sugar intake throughout the day.
Furthermore, some instant cereals may undergo processing that can lead to a reduction in certain nutrients. Compared to traditional rolled or steel-cut oats, instant oats often have a lower fiber content due to the additional processing steps involved. Therefore, if the primary goal is to maximize fiber intake, opting for less processed oatmeal varieties may be a better choice.
Lastly, while fortified cereals can help meet nutrient needs, it is important to remember that they should not replace a varied and balanced diet. Whole foods, such as fruits, vegetables, lean proteins, and whole grains, should remain the foundation of a healthy eating pattern. Fortified cereals can be a convenient addition to a well-rounded diet but should not be solely relied upon for meeting all nutritional requirements.
In conclusion, cereals, oats, instant, fortified, maple and brown sugar, dry, offer several nutritional benefits such as being a good source of fiber, complex carbohydrates, and essential vitamins and minerals. However, the presence of added sugars and potential reduction in fiber content due to processing are important factors to consider. Moderation, along with a focus on overall sugar intake and a varied diet, is key to enjoying the benefits of this cereal while minimizing potential risks.