![]() ![]() Raisin bran is high in added sugar and refined carbs, which can negate the health benefits of its other ingredients, especially since most people eat more than the recommended serving size.It turns out that the honey nut version of Cheerios has 10 more grams of sugar than plain Cheerios That makes these a treat version of the original, which you might find bland without adding sweeteners. What’s more, many people eat more than the recommended serving size listed on a cereal box, which means they consume substantially more sugar and unhealthy ingredients. While touted to be a source of heart-healthy whole grains, these benefits are outweighed by the high amount of sugar, which may raise your risk of heart disease ( 18, 19). Eating a lot of added sugar can also lead to cavities ( 14, 15, 16, 17).Īdditionally, health claims on raisin bran cereal can be misleading. Plus, eating too much sugar comes with its own downsides.Ī diet high in added sugar can increase your risk of obesity and chronic conditions like type 2 diabetes, heart disease, and even certain types of cancer. This means that one small serving of food comprises almost half of your sugar intake for the day. One cup (60 grams) of raisin bran cereal can contain up to 20 grams of sugar ( 1, 2, 3). This equates to approximately 12 teaspoons (50 grams) for someone following a 2,000-calorie diet ( 12).įurthermore, the American Heart Association says that women should stick to 6 teaspoons (25 grams) or less, while men should limit their intake to 9 teaspoons (38 grams) of added sugar per day ( 13). The 2015–2020 Dietary Guidelines for Americans state that added sugar should comprise no more than 10% of your total daily calories. Getting enough of these nutrients may help reduce your risk of diseases associated with deficiencies in them.Īlthough raisin bran is a source of several healthy nutrients, it tends to be high in added sugar and refined carbs. Raisin bran is rich in fiber and a variety of micronutrients that are added through fortification. Note that different brands of raisin bran offer varying amounts of these nutrients, so it’s good to read the nutrition label to find a product that provides the micronutrients you’re looking for. Raisin bran is also a particularly good source of iron, a critical nutrient for preventing iron deficiency anemia ( 11). Fortified cereals are an easy and effective way to increase micronutrient intake ( 8, 9).įurthermore, cereals fortified with folic acid, which is the synthetic form of the B vitamin folate, have helped reduce the incidence of neural tube defects in the United States ( 10). This is beneficial because many people in the United States don’t consume enough iron, calcium, or vitamins A, C, D, and E in their diet. Many of these micronutrients are added through fortification, a process in which vitamins and minerals that aren’t naturally present in a food item are added to the final product to make it more nutritious. Good source of micronutrientsĪ 1-cup (60-gram) serving of raisin bran is a good source of a wide variety of essential vitamins and minerals ( 1, 2, 3). Feelings of fullness can also help prevent overeating, which is a benefit if you’re looking to lose weight or prevent unwanted weight gain ( 6).Īdequate fiber intake may also help reduce your risk of heart disease, type 2 diabetes, and other chronic conditions ( 7). It promotes bowel regularity and has protective effects against colon cancer ( 5).įiber helps you feel full for longer and may prevent dramatic drops in blood sugar between meals. Getting enough fiber is important for digestive health. However, surveys have found that most people in the United States only get around half of that amount in a typical day ( 4).Ī single serving of raisin bran cereal can meet approximately one-sixth of those needs, which primarily comes from the wheat and bran ingredients. The minimum recommended daily fiber intake for most people is around 30 grams. SUMMARYĭifferent brands of raisin bran have similar macronutrient profiles but can vary substantially in their added vitamin and mineral contents.Īlthough there’s not much research on the health benefits of eating raisin bran cereal specifically, studies have shown that certain nutrients in the cereal may have benefits. However, the added vitamin and mineral content can vary substantially, especially when it comes to calcium, iron, folate, and zinc. As you can see, the macronutrient - protein, fat, carbs - compositions and calorie contents of various brands of raisin bran are similar. ![]()
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