Boost health by 'getting rid' of this breakfast food, says ITV Dr Amir Khan
With the array of diet advice constantly available online, it can be difficult to know what we should or shouldn't be eating for breakfast.
But a popular TV doctor has called on Brits to swap out a common 'sugary' breakfast favourite for a healthier alternative that can lower cholesterol levels.
Dr Amir Khan spoke on ITV's Lorraine show about nutritious eating habits, saying that popular 'sugary cereals in the cupboard' are not the best breakfast option.
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Action on Sugar, a public health organisation, has reported a significant increase in the sugar content of our cereals over the past ten years. While cereal may be a morning staple in the UK, it often contains a surprising and concerning amount of the sweet stuff.
Sugar can cause blood glucose levels to spike faster than insulin can manage, particularly in the morning, according to the NHS. As a result, sweet cereals can lead to mid-morning blood sugar surges that are difficult to control, reports The Mirror.
The NHS says: "Low sugar breakfast cereals can be made naturally sweet by adding fruit such as berries or sliced banana.
"Many high-sugar cereals are also very processed. This means that they lose a lot of their fibre content."
Fibre is crucial for the body as it is digested slowly and releases energy throughout the day, helping to prevent quick rises in blood glucose mid-morning and keeping you feeling fuller for longer.
Dr Khan recommended ditching cereal entirely in favour of overnight oats.
He suggested: "Let's start with breakfast. With breakfast, those sugary cereals in the cupboard - (it's) great to get rid of them and just put in some plain porridge overnight oats.
"You can add some berries to it and some nuts and seeds - it's really good for you. Cinnamon adds great flavour, you can try authentic greek yoghurt with a drizzle of honey or maple syrup if you're vegan.
"If you want some more hearty meals, scrambled eggs and avocado are a really good way to go."
Overnight oats are a simple and nutritious breakfast option that involves soaking porridge oats in a liquid, such as milk, overnight. In the morning, you can add fruits, nuts, and seeds for a fuel-packed start to the day.
Oats are known to regulate cholesterol and blood sugar levels. Since they're wholegrain, they keep you feeling full for longer.
They are packed with vital micronutrients such as zinc, copper, selenium and B vitamins, along with a soluble fibre called beta-glucan, which has been proven to lower blood cholesterol levels when consumed in quantities of 3g or more daily.
Whole oats also contain polyphenols, protective compounds known to have antioxidant properties. One polyphenol, avenanthramides, may help reduce blood pressure by boosting the production of nitric oxide, which relaxes blood vessels and enhances blood flow.
A 2021 study revealed the benefits of oats, stating they are not just a popular breakfast staple but are also packed with nutritional value.
The study said: "Oat is among the food crops and ancient grains cultivated and consumed worldwide. It is gaining in popularity owing to its nutritional composition and multifunctional benefits of select bioactive compounds.
Beta-glucan is an important component of dietary fibre found in oat grains. It is the major active compound in oats with proven cholesterol-lowering and antidiabetic effects."
This research also detailed other health-boosting ingredients found in oats saying: "Oats also provide substantial levels of other bioactive compounds such as phenolic acids, tocols, sterols, avenacosides, and avenanthramides.
"The consumption of oats has been determined to be beneficial for human health by promoting immunomodulation and improving gut microbiota. In addition, oat consumption assists in preventing diseases such as atherosclerosis, dermatitis, and some forms of cancer."
