Sugary breakfast cereals seem like a practical and harmless choice, but they can hide high amounts of sugar. When consumed frequently, these products can contribute to a less healthy eating pattern and increase factors associated with cardiovascular risk.
The warning does not indicate that a bowl of cereal will “clog” the arteries overnight. The problem lies in the regular consumption of products rich in sugar and low in fiber, especially when they replace more complete options, such as oatmeal, mixed bread, fruit, natural yogurt or dried fruit.
The same source recommends reducing the consumption of refined cereals, including sugary breakfast cereals, and advises reading labels to check the amount of added sugars. The same document highlights that whole grains and fiber intake are beneficial for cardiometabolic health and for reducing total and LDL cholesterol.
Sugar is the main problem
According to the DGS, excessive sugar consumption is related to chronic diseases, namely cardiovascular disease and type 2 diabetes. The institution also says that high consumption of simple sugars is associated with an increase in triglycerides, an increase in blood pressure and a decrease in HDL, factors linked to greater cardiovascular risk.
In Portugal, the topic is especially relevant because many cereals on sale contain a lot of sugar. The 2023 Annual Report of the National Healthy Eating Promotion Program analyzed 308 breakfast cereals and concluded that 60% had a high sugar content, above 15 grams per 100 grams.
Alternatives in the morning
The best option is to swap sugary cereals for simpler, less processed foods. Oatmeal with fruit, natural yogurt with seeds, mixed bread with fresh cheese or an omelet with vegetables are more balanced alternatives to start the day.
He already recommends reducing your intake of free sugars to reduce the risk of non-communicable diseases. The U.S. Centers for Disease Control and Prevention (CDC) also reports that consuming too much added sugar can contribute to weight gain, obesity, type 2 diabetes, and heart disease.
Still, there is no need to turn occasional consumption into an alarm. The essential thing is to understand that sugary cereals should not be the usual basis for breakfast, especially when there are options with more fiber, less sugar and better nutritional value.
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