Your Breakfast Cereal: Does it Serve its Purpose?

Your breakfast is the most important meal of the day. After a night-long fasting, a wholesome breakfast will help pep you up for the day-long activities that will follow. A proper breakfast will set the tone for the day and will also get the metabolism going so that there is a smooth transition of the body from the inactive to the active state. Skipping breakfast is strongly discouraged as this will result in too much snacking that can have detrimental effects on health.

Your Breakfast Cereal – How Does It Look & Taste?

Breakfast cereals usually consist of processed grains and prepared with milk and sugar to make it more appetizing and palatable. Sometimes yogurt and fruits are also added to enhance the taste and nutritional content. The cereals come in a variety of attractive shapes and sizes. Machine processing can make them flaky, shredded or puffy in appearance. Sometimes, they receive a chocolate coating or sugar frosting prior to drying and packaging.

What are the Varieties of Breakfast Cereals Available?

Nowadays, there is a vast choice of breakfast cereals in the market, including many leading brands. Some of these are given below:

Kellogg’s Corn Flakes / Crunchy Nut Cereal

Quaker Oats

Sante Crunchy Fruit Whole Grain Oat Flakes

Bagrry’s Crunchy Muesli

Vitalia Wheat Flakes

24 Mantra Organic Ragi Flakes

General Mills French Toast Crunch / Cheerios

Patanjali Dalia

What Nutrients Does Your Breakfast Cereal Contain?

The United States Department of Agriculture (USDA) indicates that a 100 g serving of a breakfast cereal can provide up to a fifth of the daily calorie intake (~2000 calories). The nutrient content of breakfast cereals is briefly discussed below:

Carbohydrates: Carbs contributes 22% of the daily intake. Sugar accounts for the majority of the calories in cereals.

Fats: Total fats contributes 10% of the daily intake. Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) are comparatively much higher than saturated fats. Moreover, most cereals are cholesterol-free, making them a healthy choice.

Proteins: These account for ~26% of the daily protein needs.

Dietary Fiber: Cereals are packed with dietary fibers and accounts for ~40% of the daily needs.

Vitamins & Minerals: Cereals are high in iron and magnesium, moderate in calcium and vitamin B6, and low in sodium and potassium. Vitamins A, C, D, and B12 are absent altogether.

What are the FSSAI Regulations for Breakfast Cereals?

The Food Safety and Standards Authority of India (FSSAI), the apex body on food safety and standards in India, as per the Food Safety and Standards (Food Products Standards and Food Additives) Regulations, 2011 has made the following recommendations with reference to breakfast cereals:

Dietary Fiber in the form of dextrin-soluble fiber can be used at the level of Good Manufacturing Practices (GMP).

Oligofructose must not exceed 10% of the product in compliance with labeling declaration as per the Food Safety and Standards (Packaging and Labelling) Regulations, 2011.

Trehalose can be added between 0.5% to 10% of the product in compliance with labeling declaration as per the Food Safety and Standards (Packaging and Labelling) Regulations, 2011.

Besides the above recommendations, the FSSAI has also fixed the upper limits of the under-mentioned components in breakfast cereals, as per the Food Safety and Standards (Food Products Standards and Food Additives) Regulations, 2011:

Food Additive Recommended Maximum Level

ASCORBYL ESTERS 200 mg/kg

Acesulfame potassium 1,200 mg/kg

Allura red AC 100 mg/kg

Aspartame 1000 mg/kg

Curcumin GMP

Paprika oleoresin GMP

Brilliant blue FCF 100 mg/kg

Butylated hydroxyanisole (BHA) 200 mg/kg

Butylated hydroxytoluene (BHT) 100 mg/kg

CAROTENOIDS 200 mg/kg

Caramel-III (ammonia caramel) 50,000 mg/kg

Caramel-IV (sulfite ammonia caramel) 2,500 mg/kg

β-Carotenes, vegetable 400 mg/kg

Grape skin extract 200 mg/kg

IRON OXIDES 75 mg/kg

Neotame 160 mg/kg

Propyl gallate 200 mg/kg

PHOSPHATES 2,200 mg/kg

RIBOFLAVINS 300 mg/kg

SACCHARINS 100 mg/kg

Steviol glycosides 350 mg/kg

Sucralose 1,000 mg/kg

Sunset yellow FCF 100 mg/kg

Do Breakfast Cereals Serve their Purpose?

Some breakfast cereals are high in sugar and refined carbs. Sugar is an unhealthy component of our modern diet. Processed foods are the major source of sugar, of which breakfast cereals are a major contributor. High sugar is a risk factor for type 2 diabetes mellitus, heart disease, and even cancer.

Most breakfast cereals are processed foods. Artificial processing by sugar-frosting or chocolate-coating leads to excessive consumption of sugar over and above the recommended dietary allowance. Many young children are becoming overweight or even obese due to the problem of over-eating, especially among the economically upwardly mobile classes in India.

Therefore, from the above discussion, we can safely say that whole grain breakfast cereals are a healthy option. These are far healthier than artificially processed ones. These cereals are usually packed with dietary fibers, but without the sugar, thereby ensuring a nutritious breakfast for you and your entire family.

How Can We Help?

Arbro Pharmaceuticals Pvt. Ltd. has NABL accredited and FSSAI approved laboratories with state-of-the-art instruments as well as highly trained technicians. Components of food samples, including breakfast cereals, are regularly tested with utmost precision. If you would like to use our testing services, please feel free to contact us through the contact form or call us now on +91-11-45754575. We will be happy to provide you a proposal for estimation of the chemical composition of your food samples, including breakfast cereals.

References

Indian Council of Medical Research: Nutrient Requirements and Recommended Dietary Allowances for Indians: A Report of the Expert Group of the Indian Council of Medical Research (ICMR), 2009. National Institute of Nutrition, Hyderabad.

FSSAI Compendium of Food Additives Regulations: Food Safety and Standards (Food Products Standards and Food Additives) Regulations, 2011.

Are Weight Loss Pills Making Indians Sick?

Just because a product is available doesn't mean that it is safe.

I used to be an overweight child. In fact, I spent most of my school life being overweight. Thankfully, I'm no longer overweight (a little underweight, actually). However, back when I was in school, I honestly thought that if I took weight loss supplements, I could get rid of the excess weight quickly. After doing my research recently, however, I am profoundly thankful not to have done anything like that.

In 2013, the Times of India published an article about an Indian student in the UK, who died after reportedly abusing weight loss pills. The report stated that the supplement in question contained 2,4-dinitrophenol, which is a banned substance. Even the US Food and Drug Administration (USFDA) published an article cautioning people against taking weight loss supplements without medical approval and supervision. The article noted that the FDA has found hundreds of products that are marketed as dietary supplements but actually contain hidden active ingredients (components that make a medicine effective against a specific illness) that could be prescription drugs, unsafe or banned ingredients, or compounds that have not been adequately studied in humans. The article also pointed out that dietary supplements don't need FDA approval, and that just because a product is available doesn't mean that it is safe.

Until there are mandatory comprehensive testing and approval processes and systems, taking any sort of weight loss supplement is a risk, and should be avoided as far as possible.

An article, published by the U.S. Department of Health and Human Services, cautioned that manufacturers of weight loss supplements rarely carry out studies to test whether their products are even effective. Even if they do conduct studies, the sample sizes are small and the subjects take the supplements only for a few weeks or months.

The problems associated with weight loss supplements in India are naturally similar to the problems faced in the US. On 15th November 2017, the Times of India published another article on weight loss supplements, focusing on Garcinia Cambogia Extracts (GCE). Garcinia Cambogia is a plant grown in Indonesia and Karnataka. Extracts from the fruit are popularly used in weight loss supplements. The TOI article quoted Dr. Raman Goel, a senior bariatric surgeon, who said that supplements containing GCE have been found to have little or no weight loss benefits. He added that these products aren't even approved or regulated by the Food and Drug Administration.

There is, however, some law in place to regulate the ingredients that manufacturers can use in supplements. The Food Safety & Standards (Food Products Standards and Food Additives) Amendment Regulations, 2016, provides a list of approved ingredients for nutraceuticals, the types of food categories in which they can be used, and their permissible limits. The FSSAI is also working on new standards for product approval.

Until there are mandatory comprehensive testing and approval processes and systems, taking any sort of weight loss supplement is a risk, and should be avoided as far as possible. However, if you feel that you really need to take something, then it should be done only after taking medical advice, and under medical supervision. Honestly, I think that the best way to lose weight and get fit is through a proper diet and exercise regimen. It may take time, but it is safer and far more sustainable!

Many banned substances on shelves!

Using health supplements ?

There are many advantages in starting fitness training at a young age.It will help develop a positive impression of fitness training and develop the ability to cope with the changes experienced in adolescence, improve body image and maintain good health and lifelong healthy habits.

Understanding your body and correct nutritional values are essential to anyone's everyday living the younger you start understanding the importance of personal fitness, the longer you can prolong your life and sense of overall health.

Bodybuilding can be detrimental to teen's health if they practice it incorrectly or if they adopt common bodybuilding dietary and supplement practices wrongly, there is a way to use and safely use supplements which a lot of us do not know about .

Teens tend to focus on what our so called GURU's in Gym teach us. They target the young mind and give them the dream of an aesthetic and great looking body. 

The teens are intimidated by this thought and they tend to opt for shortcuts.

It takes years of hard work, eating properly and discipline to develop a world class physique.

So for any beginner or a new bee it's quite impossible to look that way. None of the international physiques like Phil Heath, Jay Cutler, and Sadik achieved their mass and class overnight, instead they gradually built their strength and endurance to look that way.

So never opt for a shortcut but rather focus on hard work and discipline combined with right nutrition and supplementation.

CREATINE as a supplement-

It is a nitrogenous organic acid that occurs naturally in vegetables and meat. It's main role is to supply body withy ATP {adenosine triphosphate, the energy currency of cell} .this is typically done by supplying ADP (adenosine di-phosphate) with an additional phosphate group.

SO What does Creatine do?

It supplies body with energy; this is done by recycling ADP with phosphate group which in turn leads to the formation of ATP (adenosine triphosphate)

The end product of all the metabolism in our body is energy i.e.. ATP

In Human body creatine manufacture usually occur in liver and kidneys .On an average it is produced at an average of 1gm/day in young adults( if nutrition is proper). Though it helps boost the energy of our body it also have some side effects like asthmatic breathing ,renal problems ,dehydration , diaheria but however these side effects are debatable and can also occur due to series of problems in family or improper nutrition or improper supplement usage.

Creatine as a supplement-

Creatine supplements are usually used by athletes, bodybuilders, power lifters, wrestlers and others who wish to gain muscle and strength.

Creatine supplement boost the natural reserves of creatine in our body.it is usually stored in muscles and is utilized during high intensity workouts to provide you with energy. It can be utilized by body as a quick source of energy. 

There are several ways to use creatine some would suggest a direct use, some would suggest a loading phase and others will suggest to use it post workout or may be pre workout. 

What I personally advice is to use 5-6 Gms per days for 4-6 weeks and then getting of the creatine for 6-8 weeks.

Creatine does not give quick results, but the results are more likely long term where you first saturate the muscle with creatine levels to assist with energy.

Now, how does CREATINE Works?

Simple, it helps you to work harder. Creatine is no magic formula, it cannot deliver you results without hard work and right nutrition, so all it does is it makes you work harder and for longer time. When u lift heavy and for longer duration you end up being stronger and better. This is how creatine works.

CREATINE MONOHYDERATE and its ban by FSSAI-

Presently in India there are no fixed standards prescribed for the manufacture of creatine monohydrate under FSSA, 2006 (Food Safety and Standards).

On 21 December 2017, through letter FSSAI (Food Safety and Standards Authority of India) ordered all their food safety commissioners in all the states and UTs, that creatine monohydrate being sold with or without license to be removed from all the e-commerce platforms.

Notices have been sent to various e-commerce platforms (Amazon, Home Shop 18, Flipkart ,Snapdeal) to remove Creatine Monohydrate from their forums. 

So according to the new rule ordered by FSSAI selling and storing creatine monohydrate is an offence. FSSAI has also requested its officers to keep a check on the orders given but the irony is despite the ban companies are selling creatine

As far no substantial actions have been taken. 

Retailers, e- commerce platforms and selling and consumers are buying it. It is due to lack of awareness that the major population does not know about this ban.

My take on it would be if FSSAI has banned a product then effective actions should be taken. 

Those selling the product should be fined and as consumers we should be more aware and should stay away from a product that has been banned.

Temple prasadam to soon have expiry date

Chennai: The famed panchmirtham of the Palani temple is believed to have preservative properties that make it suitable for consumption over a long period, even without refrigeration. But the next time you pay a visit, you will know exactly how long.

Prasadam distributed in temples administered by the Hindu Religious and Charitable Endowments Department (HR&CE) will soon have the shelf life printed on the containers to comply with the norms of the Food Safety and Standards Authority of India (FSSAI).

HR&CE officials said the panchamirtham sold at the Dhandayuthapani Swamy Temple in Palani would be the first of the prasadams to have an expiry date.

“We have sent the panchamirtham to the food safety authority for determination of its shelf life. After they issue a licence, we will start printing the date of expiry on the tins marketed at the counters of the temple,” a senior HR&CE official told TOI.

The food safety department will also test the prasadams of other temples to prescribe expiry dates.

Food handlers who prepare the holy prasadam have been trained to follow the norms of the food safety authority with respect to a host of parameters. Recently, 300 food handlers from 20 major temples across Tamil Nadu participated in a workshop on implementation of food safety and hygiene in places of worship under Project BHOG in New Delhi. The project is one of the safe and nutritious food initiatives launched by FSSAI a year ago.

The HR&CE department administers 36,565 temples in the state. While prasadam is sold across the counter in several temples, others provide it free of cost for devotees. Some popular temple prasadams include dosai at the Kallalagar temple at Madurai, idli at the Varadaraja Perumal temple at Kancheepuram and puttu at the Meenakshi Sundareswarar temple in Madurai.

R Jaya, commissioner of HR&CE, told TOI that the FSSAI licence for panchamirtham was expected within 10 days. “Apart from this, steps are being taken to sell prasadams in eco-friendly containers,” she added.