Most health conscious folks know sugar cereal is bad. But ALL cereal? Come on…
Allow me to dispel the common misconceptions about one of the most beloved breakfast foods of the modern world, and then you can decide for yourself.
CEREAL MYTH #1: Cereal can be “part of a balanced breakfast.”
FACT: Consumers were introduced to this line by the cereal industry, but America’s favorite breakfast food actually provides little to none of its own nutritional value – even the cereal industry has to point out that you need to eat it with milk, fruit, etc, in order to have a complete breakfast.
All packaged, dry cereals are produced by a process called “extrusion” which involves high heat and high pressure to form the grain into the O’s, flakes, and other popular cereal shapes. Extrusion destroys most of the nutrients, including some of the chemical vitamins that are added to “fortify” the cereal. Extrusion especially ravages amino acids (the building blocks of protein) rendering them highly toxic. Proteins’ structures are vastly altered, and as a result, new compounds form which are completely foreign, potentially harmful, and definitely not ”part of a balanced breakfast.” (source)
CEREAL MYTH #2: Cereal is fortified with all tons of vitamins and minerals which means it provides lots of nutrition.
FACT: Many cereals have vitamins added, but these are synthetic (man-made) vitamins that the body is simply not designed to utilize. Many synthetic vitamins are actually treated as toxins and are eliminated by your body as quickly as possible – (If you take a synthetic multi-vitamin, you may notice that soon afterwards you pee green. This is your body dumping out the fake nutrients you just tried feeding it). Synthetic vitamins can also cause imbalances in the body that may lead to health problems in the long run.
On top of this, the body cannot absorb many key nutrients if they are not consumed with foods that contain saturated fat. If you’re eating boxed cereal with low-fat or skim milk, the vitamins and minerals added in are providing virtually no nutritional benefit.
CEREAL MYTH #3: But I eat organic, high fiber Kashi cereal. Surely, that’s good for me?
FACT: High fiber, organic cereals made from “healthier” grains are marketed as the best nutritional choices. These cereals tend to have more protein than conventional dry packaged cereals. When the high-protein grains are extruded they produce even more denatured protein. So your “healthy” cereal is potentially worse for your body than junk cereal since they contain more high-protein grains that have been ultra-processed. (source)
CEREAL CONUNDRUM: Great, so all boxed cereals are bad. What can I eat for breakfast on the go?
SOLUTION: You’d be surprised how fast you can scramble or fry up a couple of eggs and toast some sprouted toast. Oatmeal is a great option on cool days, just be sure to soak your oats the night before to optimize their nutritional value and reduce cooking time in the morning. If you’re attached to a bowl of cereal and milk in the mornings, try making this homemade granola on the weekend, and eat it throughout the week.
(A post script about the references for this post – It has been brought to my attention that this post lacks scientific proof. The main source I used was this one: Fallon, S. (2005). Dirty Secrets of the Food Processing Industry. WestonAPrice.org. Retrieved August 10, 2011 from http://www.westonaprice.org/modern-foods/dirty-secrets-of-the-food-processing-industry. Additionally, the some of the information within is my opinion based on my personal and professional experience. I encourage readers interested in more ‘proof’ to check out sources that Fallon references at the bottom of her article).
COCONUT ALMOND GRANOLA – A Weekend Project
This will look more labor intense than it is. In reality, it just takes a bit of planning, a small amount of effort, a free oven, and patience.
DURING THE WEEK:
Gather your organic ingredients. Here’s what you need:
- 8 cups rolled oats
- 1/2 cup melted coconut butter or butter (preferably from grass fed cows)
- 1/2 cup melted coconut oil – Where to find high-quality coconut products
- 1-1/2 cups whole fat yogurt
- 2 cups water
- 1/2 cup raw honey (You can also substitute with Grade B maple syrup)
- 1 teaspoon sea salt – Where to find sea salt
- 1 teaspoon ground cinnamon
- 1 cup coconut sprinkles (unsweetened, dried shaved or grated coconut and 1/4 cup grade B maple syrup)
- 2 cups thinly sliced crispy almonds (buy already sliced)
* The supplies: 1 Big bowl, 1 small bowl, a saucepan, 2 cookie sheets, parchment paper, and an oven that can be set to 200 degrees Farenheit.
ON FRIDAY: Mix oats, coconut butter, coconut oil, yogurt, and water together in a large bowl. Pat down, cover with a plate, and leave on the kitchen counter for 2 days. Do not leave it longer than this or it will go bad.
Make your coconut sprinkles: Mix 1 cup coconut with 1/4 cup maple syrup. Spread onto a parchment paper lined cookie sheet and dry in a 200 degree oven for or until crispy. Break apart and store in an airtight container until ready to use.
Prepare the almond slices to make crispy almonds by pouring into a bowl, covering with filtered water, and lightly drape with a tea towel to keep the flies out.
ON SATURDAY:
Make your crispy almonds: Drain your soaking nuts, spread onto a parchment paper covered cookie sheet and dry in a 200 degree oven overnight or until completely dried and crispy.
ON SUNDAY:
Preheat oven to 200 degrees. Place honey, salt and cinnamon in a small bowl and set in a small pot of simmering water until honey warms and becomes thin. Mix honey and oat mixtures.
Spread as thinly as possible on two parchment-lined cookie sheets and bake for several hours (or as long as overnight), until completely dry and crisp. Mix with coconut sprinkles and crispy almonds. Store in airtight container.
ON MONDAY MORNING:
Cereal! Voila! Serve with whole raw milk, cream, or yogurt. Yes, this took much more effort than opening up a box and pouring, but your toils will be rewarded with a delicious, traditional food that is truly “part of a balanced breakfast!”
(Recipe inspired by Sally Fallon’s Coconut Granola in Eat Fat, Lose Fat)
Image credit (bowl of cereal): MusicFanatic29
Emily,
Love your article and I just completed day 1 of your granola recipe. I really appreciate your nutritional advice. Kai and I just ate some of your gelatin.
I’ll keep you posted on the granola process.
XXOO.
Gina
emily,
i just rinsed the sliced almonds as recommended today but they smelled and taste a bit sour. is this normal? i rinsed again and put in oven at 200.
They should be fine, though it’s been really hot lately. Usually sour is ok but rancid is not. You know when something is bad because it is so nasty smelling you couldn’t eat it.
Emily, you were correct, the almonds were fine and the granola was well worth the effort. i normally get hypoglycemic from granola, but not so from this recipe. It make alot too, i’m still enjoying it 2 weeks later!
thanks for the recipe!
I am new to the whole soaking thing. Why is the yogurt necessary for soaking?
I am frankly appalled at the sunning ignorance evinced by your article. Do you realize that proteins must be denatured in order to be digested properly? Our stomachs do the job on raw foods; and cooking an egg helps the process along if you boil or fry an egg.
Your article also suggests that a vitamin produced by a synthetic process in a laboratory is somehow inferior to the same vitamin found in nature, but does not explain how this is possible.
There are so many distortions and so much misinformation in this article that I haven’t time to list it all.
The recipe, on the other hand, is quite good!
Sincerely,
Michael Helperin
Graduate, Department of Biomathematics, UCLA
Michael – please do elucidate the facts as you see them. I read these articles to be come informed and though you present valid points about a lack of proof, you fail to provide proof for your statements as well.
emily,
ezekial’s sprouted grain boxed cereal infereior as well?
Hi Cassandra – My understanding is that Ezekiel’s sprouted grain cereal is fine. My sister loves the stuff. Personally, I’m not a bit cereal fan (and when I was I preferred Cocoa Pebbles
but if you like it, go for it!
would reducing the amount of honey/maple syrup (sugar) wreck the granola recipe?
Hi Cassandra – I think it would be fine, but experiment with it. I find that this amount of sweetener is actually not very sweet.
Absolutely true! We couldn’t agree more! One of the most alarming facts about breakfast cereals is that they are spruced up into attractive shapes and colours using harmful chemicals which have been linked to obesity and even cancer. The artificially added nutrients are of no real use to the body and end up being expelled as waste. It really makes sense to spend a bit of time and take just a bit of trouble to cook fresh nutritious and wholesome breakfasts at home. Some ideas include eggs with greens, organic porridge oats with nuts, full fat yoghurt with fresh berries. For more on why breakfast cereals are harmful please connect to http://lovefitnesseducation.com/2012/06/28/breakfast-cereal-the-unhealthiest-health-food-in-the-world/
How is this credible? Are you a nutritionist? Where are your sources?
@Does my name matter? I have added my source, and apologize for its omission. No, I am not a nutritionist. I practice Chinese medicine, and nutritional counseling does fall within my scope of licensure. Source: http://www.lhc.ca.gov/lhc/175/UCSFscope.pdf. However, information on my blog is my personal opinion, not medical advice specific to an individual. It should be misconstrued as advice that you should follow without further research. It is your responsibility to check with yourself and your own qualified health practitioner when making decisions about your diet or your health.
I checked the Ezekial sprouted boxes lately and it seemed like they all had sprouted soy in them. I’ve heard that sprouted soy is still pretty toxic. Anyone know if there’s one without soy?
I agree with Michael, you have all of these “facts” but you’ve failed to provide any proof of your “research”.
Now all you’ve done is make people go to their pantries and throw out their cereal and maybe eat more granola.
Honestly, unless you move out to a remote village and start growing your own food everything has chemicals these days, even some “Organic” food.
Well, Stephanie, I would actually throw out the store-bought granola too.
Everyone has the choice to eat what they want, but personally, I would rather skip the processed food with chemicals, organic or not.
I agree with Mr. Helperin. I have a long background in health journalism, and if I had done a feature on you, I would have asked you to cite your sources and data. If I didn’t, the article would simply not be published.
Fair enough, Kate. I have added my source.
Too bad Grade B maple syrup is illegal here in Maine!
Really Kate? Why? You could use grade A or modify with honey.
Do you have a recipe without coconut my grandson is allergic but I would like to try making my own granola. Thanks Linda
What university or scientific institution did this study?
There is absolutely no source or mention of any doctor.
I find it offensive that someone would write this and not even give credit to the long expensive study that HAD to have taken place. Have the FDA also approved this article as fact too? They have not?
Conclusion: Most breakfast cereals contain much more nutritional benefit than this article would like to acknowledge.
***YOU CERTAINLY SHOULD NOT BELIEVE EVERYTHING THAT YOU READ HERE.***
Thanks for your comment Dr. George Harrison, MD. I have updated the post to include a reference, which I made the mistake of omitting originally. Indeed, you should not believe anything you read ANYWHERE. To be clear, just because a university or scientific institution does as study does not make their finding fact. And while the FDA may be the authority for some, I do not base the decisions I make about my family’s food on what a government institution deems as fact either. Just as you are free to eat as much breakfast cereal you would like, I am also free to write my opinions on the internet. Wishing you the best.
Dear Doctor Harrison,
“What university or scientific institution did this study?” Ah yes, because universities aren’t funded by food manufacturers and scientific institutions are lofty and high above financial coercion.
“There is absolutely no source or mention of any doctor. ” WHY would any mention of any doctor be needed? Doctors receive NO training in nutrition. When a doctor gives me nutritional advice, I do the exact opposite (like when my MD told my prediabetic child to drink Gatorade several times a day, for pity sake.)
“Have the FDA also approved this article as fact too? They have not?” Oh laws yes, because the FDA is SO knowledgable about nutrition! That’s why since it began “teaching” us to eat the food pyramid, the obesity/cancer/diabetes rates in our country have dropped to near zero! Oh, wait…
“All packaged, dry cereals are produced by a process called “extrusion.”
That’s not true. For example, just under half of Kashi’s cereals (there are 25 different types) have extruded pieces. The rest contain NO extruded bits. I verified this with a quick email to the company.
It seems that you’ve done extensive scientific research on this subject, leaving me to wonder how you could make such a glaring oversight in the very premise of your article.
Thank goodness for Internet moms. We would all have to live with what all those money grubbing doctors, scientists, nutritionists, and universities say. I am so thankful we have Internet moms researching other Internet moms and anonymous blogs to let us know what is best for us.
Emily thank you so much for this wonderful website, for sharing ur experience!!! It’s awesome to have alternative to all commercials and pop media telling what’s best for our health. I’d rather trust mother who wants what s best for her kids and is kind enough to pass on her knowledge. Thank you thank you thank you. Ps everyone should think for themselves anyway, with this amount of information on internet you can’t possibly fight everyone who s got different opinion.
Hi there
This recipe looks great however I have been reading that oats need to be soaked and cooked to be able to digest and not have anti-nutrients. 200 is not enough to cook the oats only to soak them. The recommendation is to bake it at 350 for 1/2 hour till it is like a coffee cake and then to crumble it up and let it dry out in the oven at 200 after that. Love to hear your thoughts in this. This was upsetting to read as we have loved bircher muesi soaked overnight for breakfast but given it is not cooked it is not good for you. Still trying to work out a way to have cooked bircher muesli .
Hi, Love your website and all the great recipes and information. Thanks for doing the work that I don’t have or make time to do!!
Sooo…I bought all the ingredients (had most of them here) for the Coconut Granola, but in the first part of the recipe you say to make the coconut sprinkles, put in oven for ?? or until crispy. What is the approximate time??
Thanks so much!!
Lori
Thanks Lori – For the coconut sprinkles – only a few minutes in the oven otherwise they will burn.
Some good discussion went on here, and I’m glad people are trying to think for themselves. I did want to hear your opinion on commercial “flake” cereals, and if those are just as bad as extruded cereals? What do you think about homemade cornflakes/bran flakes? I have a couple recipes I’ve collected on flake cereals, but I haven’t had a chance to test them out yet.
Thanks for your post, and thanks for adding sources! I do wish that there were more studies and/or medical/scientific papers cited. I don’t disagree with what you’re saying, I just like to see credible proof. And I realize that not all studies and papers are credible, but it makes your article look better if at least one study supports your ideas. I see that you cited a study “described” in WAPF, but I’d really like to see an actual published paper come from the WAPF. Maybe I just can’t find them?
Either way i enjoyed the post and the discussions in the comments. Thanks!
Hi Emily! Thank you for posting your opinions and nutritiona info on your website. I though I already aye pretty healthy, but I actually had a lot to learn. Especially about good and bad fats. Thanks for the great recipes and articles.
Oops I meant nutritional* and ate* haha. Thanks again!
People get really protective of their breakfast cereal. Jeesh.
It seems that the traditional first thing in the morning breakfast is not a good idea at all:
http://jp.physoc.org/content/588/23/4613.full
It says it’s healthier to eat breakfast after morning excercise.