Honey bunches of oats is a healthy whole grain kind of breakfast cereal as it combines three types of whole grains: whole oats, whole wheat, and a substantial amount of corn. Such combinations provide high carbohydrates with low fiber, proteins, and fats, ideal for a healthy breakfast.
What Is The Nutritional Content Of The Honey Bunches Of Oats?
Honey bunches of oats, like other oatmeals, contain both whole and refined grains. It is rich in carbohydrates and low in fiber, fats, and proteins. A single serving (30-gram) of this cereal contains 120 calories, 23grams carbohydrates, 6 grams of sugar, 2 grams of fiber, 3 grams of protein, 2.5 grams of fat, 16% of the daily value vitamin A, 60% of the daily value iron and 25 % of the daily value vitamins B1, B2, B3, B6, and B12.
When individuals decide to add milk to their honey bunches of oats, the nutritional profile changes by increasing the number of calories by a total count of 40-60. It also alters the general carbohydrates, proteins, and fat constituents in the oatmeal. Nutritionists suggest that ideal breakfast oatmeal should provide 20-25% of our daily calories from dairy products, grains, or fruits. For this reason, you can supplement your honey bunches of oats serving by adding milk and fruits to meet the recommendation.
What Are Some Of The Nutritional Issues Associated With Honey Bunches Of Oats?
The nutritional profile of honey bunches of oats provides a healthy but unbalanced breakfast when taken without supplements like milk, fruits, or other toppings. Some of the issues include;
High Added Sugar Levels.
Honey bunches of oats contain low quantities of honey. However, the levels of added sugars are very high compared to that of other oatmeals. It makes them unsuitable for young children and the elderly. High added sugar levels are among the highest causes of type 2 diabetes and weight gain, translating to heart diseases.
Since most oatmeals and cereal manufacturers target young children, it leads to the early introduction of high sugar meals at a very young age, which nutritionists highly discourage. It alters their taste buds, making the kids prefer sweeter foods that could present more severe health conditions. Some children may dislike foods without sugar or with low sugar amounts.
Low Proteins And Fiber
Food products considered good fiber sources should present at least 3-5 grams of fiber per serving. However, honey bunches of oats contain only 2 grams of fiber. It makes digestion easier and faster, hence making one hungrier more often. In turn, this becomes a problem, especially for individuals who want to regulate their weight gain by reducing their food intake. For this reason, honey bunches of oats are not a preference for many people.
What Should You Look For In A Healthy Oat Cereal?
When shopping for whole-grain cereals, you should consider going through the list of ingredients. The first should be a whole grain which could either be wheat, cornmeal, oats, or any other grain type. For ample fiber, ensure it has at least 3 grams per serving, with the proteins being not more than 5 grams. Always maintain the added sugar levels between 4-6 grams, ideal for all ages, including young children and the elderly. A perfect and healthy oat cereal should help you remain fuller longer and has fewer added sugars to prevent type 2 diabetes and other associated ailments.
How Does The Nutritional Content Of Honey Bunches Of Oats Compare With Other Oatmeals?
The table below shows a comparison between the nutritional contents of honey bunches of oats and different oatmeal types;
|Honey bunches of oats||Yes||2 grams||6 grams||2 grams|
|Honey nut cheerios||Yes||2 grams||9 grams||2 grams|
|cheerios||yes||3 gram||1grams||3 grams|
|Frosted flakes||no||1 gram||10 grams||1 gram|
What Should You Avoid When Choosing An Ideal Oat Cereal?
When it comes to oat cereals, whether for breakfast or any other mealtime, added sugars should be maintained as low as possible, Nutritionists say the fewer added sugars, the better. If you need some extra sweetness, you can add in some fruits or table sugar when necessary.
Additionally, avoid refined grains such as determining cornmeal and white flour, which, during their processing, they have their fiber, minerals, and vitamins stripped off. They also tend to be easily digested, leading to overeating. Unlike refined grains, whole grains tend to make one fuller for longer and are therefore preferable.
Individuals with high blood pressure should avoid oat cereals with high amounts of sodium. They should ensure their serving is below 5% of the daily required value.
Do Honey Bunches Of Oats Cause Stomach Cramps?
Honey bunches of oats are excellent choices for many people as they provide them with important nutrients and calories, making one fuller for longer. In case of stomach cramps after taking a honey bunch of oats meal, the first reason could be an allergy.
Some people can have allergic reactions though it is not a common food allergy. For this reason, the individual should give their stomach some time to adjust to the ingredients used in the honey bunches of oats. After some time, the bloating symptoms could gradually disappear.
The other main reason for cramping in your stomach after a honey bunches of oats meal could be gas associated with carbohydrates. Carbohydrates, starches, fiber, and sugar are indigested in the small intestines or the stomach. They travel into the large intestines, where the bacteria continue the digestive process and release gases as a digestion byproduct. The presence of stomach gas is associated with flatulence, burping, stomach pain, and bloating.
How Can You Use Honey Bunches Of Oats As A Weight Loss Plan?
Honey bunches of oats are affordable and customizable, making it a staple breakfast choice for many families. However, its high added sugar contents and low fiber makes it difficult for weight watchers to use the cereal. All cereals, including honey bunches of oats, can become an ideal weight-loss food if taken in the right amounts since how you serve them plays a big role in the impacts and benefits they provide. To use it as a weight loss plan, you should consider the following tips:
Avoid Honey Bunches Of Oats With Added Flavors
A plain packet of honey bunches of oats already has more than enough sugars for a person checking on or willing to lose weight. You should avoid flavored ones that come with additional flavoring sugars leading to higher and unwanted calories causing an increase in weight. They also tend to reduce the nutritional value of your oatmeal. For instance, a bowl of flavored honey bunches of oats contains 70 more calories than a plain bowl. Therefore, when you go for the flavored ones, you consume 25,000 more calories in a year, adding up to 3 kilos to your weight.
Add Fiber-Rich Supplements
When taking your bowl of honey bunches of oats, it is important to consider adding fiber-rich toppings such as raspberries, strawberries, blackberries, and blueberries. They help by adding to your fiber intake, which keeps you fuller for longer hence reducing food intake in a day. A research study in Massachusetts Medical School indicated that fiber consumption is among the most important factors that help in weight loss.
Avoid Adding Fatty Toppings
Some people mistake adding honey and maple syrup to their honey bunches of oats, which adds high calories and low nutritional contents. Alternatively, you can add a banana, a natural and calorie-free sweetener that serves the purpose of maple syrup, milk, and honey. You should also avoid adding peanut butter(processed) as a single tablespoon has 188 calories with very little nutritional value. It is also advisable to replace milk with water which is healthier for those interested in weight loss.
Serve It As A Snack
Like any other oatmeal, honey bunches of oats are rich in fiber despite having lower levels than other oatmeals. For this reason, you can work on your weight loss by keeping yourself fuller, and what better way to do that than by using oatmeal as a snack? It is better to go for an oatmeal snack, which is healthier than eating fried or snacks with preservatives and namkeens that threaten weight gain and your health.
How Many Honey Bunches Of Oats Should You Eat In A Day?
Honey bunches of oats have benefits such as reducing heart-related problems and colorectal cancer. It helps in lowering blood pressure and aids in digestion due to its high fiber content. However, you will only see these benefits when you take the oatmeal in the right quantity. Too much of it could cause stomach upsets and discomforts. It could also lead to unwanted weight gain leading to other health-associated risks such as type 2 diabetes. The ideal amount of the honey bunches of oats to consume is half a cup when dry. Ensure to take your oatmeal in a small bowl to avoid overeating.
Honey bunches of oats, like other oatmeals, have three whole-grain types, whole wheat, corn, and whole oats rich in fiber. It also has a substantial amount of honey and added sugars, making it sweet breakfast oatmeal. Additionally, it contains carbohydrates, proteins, and iron making it a balanced meal suitable for snacking breakfast or any other time provided you consume it in the right amounts.