Breakfast cereal is a favorite food of many children and adults. Over the past 30 years, Honey Bunches of Oats has become one of the popular choices. However, there is a lot of controversy surrounding the effects of breakfast cereals on health. Does this article tell you, is honey bunches of oats healthy? what are the nutrient content and whatnot?
What flavors are found in Honey Bunches of Oats?
- Honey Roasted
- With Almonds
- With real Strawberries
- Raisin Medley
- Vanilla Bunches
- Pecan Bunches
- Cinnamon Bunches
- with real Peach
- Fruit Blends (crispy banana-flavored flakes and crunchy blueberry flavored oat clusters)
- Fruit Blends (crispy peach flavored flakes and crunchy raspberry-flavored oat clusters)
How much does Honey Bunches of Oats cost and where can I get it?
Weight: 500 Gram
Price: $ 8.33
You can get this cereal in various online stores or at the nearest supermarket.
What ingredients are contained in Honey Bunches of Oats
Composition: Whole Grain Rolled Oats, Cane Sugar, Rice Flour, Canola Oil, Maple Syrup, Hazelnuts, Honey, Salt, Barley Malt Extract, Spice Mixture (Cinnamon, Ginger, Cardamom, Pepper, Cloves), Natural Flavor.
What are the Nutrients contained in Honey Bunches of Oats?
Honey Bunches of Oats mixes three types of grains, including corn, whole grains. Additionally, it includes quite a great deal of refined carbohydrates, in addition to other artificial and natural ingredients.
Like many breakfast cereals, it’s high in carbs and low in protein, fiber, and fat. Serve 3/4 cup (30 grams) of the following traditional flavored cereal packaging:
- Calories: 120
- Carbohydrate: 23 grams
- Sugar: 6 grams
- Fiber: 2 grams
- Protein: 2 grams
- Fat: 2.5 grams
- Vitamin A: 16% of Daily Value (DV)
- Iron: 60% of DV
- Vitamin B1, B2, B3, B6, and B12: 25% of DV
- Folic acid: 50% of DV
On the other hand, the nutrient profile of cereals varies when milk has been added, raising its overall calorie count by 40-60 calories and altering the total content of carbohydrates, proteins, and carbohydrates.
Authorities advise that breakfast should provide 20-25% of your daily calories, mainly from grains, fruit, and dairy products.
You can easily meet these recommendations by adding a little milk and fruit to your portion of Oat Honey Bunches.
Is honey bunches of oats healthy?
Though Honey Bunches of Oats is enriched with minerals and vitamins, it fails to deliver a balanced breakfast, like many other breakfast cereals it’s high in added sugars and low in protein and fiber. Dietary guidelines encourage you to include a lot of fiber and protein in your morning routine.
These practices help control your appetite throughout the day, balancing your overall daily calorie intake and reducing the risk of conditions such as type 2 diabetes and heart disease.
Just how many calories are in a bowl of Honey Bunches of Oats?
Where should we start? At 160 calories per cup, Honey Bunches of Oats is one of the high-calorie cereals on this list.
Honey bunches of oats health benefits
Many health claims associated with breakfast cereals are based on their high content of vitamins and minerals. To prevent vitamin and mineral deficiencies, the Food and Drug Administration (FDA) has required breakfast cereals in the United States to be strengthened since the 1940 s.
Thus, nutrients are added during processing to ensure higher amounts. Thus, most of the vitamins and minerals in Honey Bunches of Oats are caused by fortification.
Nevertheless, research indicates that fortification of cereals with iron and folic acid has helped considerably lower instances of anemia and neural tube defects.
What’s more, studies in children and adolescents have linked regular intake of breakfast cereals to increased milk consumption, which helps contribute to higher intakes of calcium and vitamin B2.
Because of Its nutritional profile, Honey Bunches of Oats Might not provide a balanced breakfast.
High in added sugars
Most breakfast cereals are packed with added sugar.
The ingredients of the products are listed in order of quantity. That is, the most used material will be the first on the list, while the least used will be the last.
Sugar is usually listed among the first three ingredients in many breakfast bowls of cereal, including Oat Honey Bunches.
High intake of added sugars and refined carbohydrates has been linked to an increased risk of type 2 diabetes, heart disease, and weight gain.
Besides, since most breakfast cereals are marketed to children, children are treated to foods high in sugar from an early age.
This exposure changes their eating behavior and preference for sweeter flavors, leading to a higher risk of developing the conditions mentioned above.
Low in fiber and protein
The simple fact that Honey Bunches of Oats comprises some grains gives the impression it is a healthier high-fiber cereal. But, its nutrient information proves differently.
A product is considered a great source of fiber once it contains three or more g of fiber per serving, also high in fiber when it contains at least 5 g. Fiber and protein help you feel full for longer because it is digested more slowly. In turn, it helps regulate your food intake and weight.
A study of 48 people found that those who ate a high-fiber oatmeal breakfast felt fuller for 4 hours than those who ate low-fiber breakfast cereal. A high-fiber breakfast also leads to reduced hunger and food intake.
Studies on protein intake show similar results.
For example, a 12-week study of 55 adolescents noted that eating breakfast containing 35 grams of protein prevented the addition of body fat and led to reduced caloric intake and hunger levels, compared to breakfast containing 13 grams of protein.
Healthier breakfast alternatives
Research demonstrates that selecting breakfast choices which have whole grains and nutrient-dense foods, like eggs and other protein sources, may bring about better health results.
U.S. Dietary Guidelines recommend eating at least 3 servings of whole grains and 5.5 servings of protein per day. Including some of them in your breakfast can help you meet these recommendations. Here are some healthier breakfast alternatives:
Wheat all night.
Mix the raw oats with water or milk and leave to soak overnight in the fridge. Sprinkle with fruits, unsweetened coconut, peanut butter, or grains in the morning.
Wrap scrambled eggs with wheat tortillas and add some vegetables for extra fiber.
Puree your favorite fruits with milk of your choice and add Greek yogurt for extra protein. You might even incorporate oats as a supply of polyunsaturated carbohydrates.
You can also try the Low Carb Berry Smoothie High Protein Recipe, an easy recipe that many people love.
Apply 1–2 tablespoons of mashed avocado on wholemeal bread. You can add it with boiled eggs, cheese, or salmon as a source of high-quality protein.
Beat a few eggs and season to taste. Cook in a pan and add as many vegetables as you like before flipping the omelet.
Mix some eggs, raw wheat, bananas, and chia seeds in a bowl. Add a little cinnamon and vanilla extract to add flavor and pour the dough into the pan to cook the pancakes.
Stir in the milk of your choice and about 2 tablespoons of chia seeds. Leave for an hour or overnight and enjoy fresh fruit and nuts.