'I'm a nutritionist - one breakfast can help you start the day right'

Swapping croissants and bacon for a bowl of cereal at breakfast time could help cut your risk of heart disease, type 2 diabetes and obesity, research suggests. A major review of 51 studies found that ready-to-eat cereals were a strong source of nutrients and fibre - for which most Britons are not meeting intake recommendations.

Nutritionist Dr Emma Derbyshire, who led the review, said: "The strongest evidence related to nutritional intakes and showed that ready-to-eat cereals, particularly wholegrain and high-fibre varieties, were associated with improved nutritional intakes. This included things like improved fibre intake, intakes of B vitamins, vitamin D, iron, zinc and magnesium. They can be an important food and can help to bridge nutritional gaps for vulnerable populations - if you're not eating well, if you're skipping meals, for example.

"Opting for those whole grain and high-fibre breakfast cereals could help plug the fibre gap that exists in the UK, which is about a 10g gap between daily intakes and recommendations."

The National Diet and Nutrition Survey 2019 to 2023, published last week by the Office for Health Improvement and Disparities, found most people do not meet the UK Government's fibre recommendations of 30g per day for adults and 15-25g for children.

Some 96% of teenagers and adults and 78% of youngsters aged 18 months to three years did not eat enough fibre.

Dr Derbyshire's study, published in the journal Nutrients, found higher cereal consumption was linked to a lower risk of heart disease and type 2 diabetes in adults.

It was also associated with a reduced risk of overweight and obesity across all age groups. The studies included looked at a wide range of ready-to-eat cereals such as cornflakes and rice puffs.

Dr Derbyshire recommended choosing cereals that are whole grain or high-fibre, or fortified with nutrients such as vitamin D. And she urged people to resist the urge to sprinkle extra sugar on top.

The nutritionist added: "Cereal is a good choice for boosting fibre and starting the day with an array of micronutrients.

"So you already know in the morning that you've consumed the fibre, B vitamins, vitamin D, iron, zinc and magnesium, for example."

Bridget Benelam, a nutritionist and spokesperson for the British Nutrition Foundation, said the study provided a picture of the overall evidence for the effects of breakfast cereals on our health.

She added: "Generally, the research found that cereals had a neutral or beneficial effect on health, with the strongest evidence for improved nutrient and fibre intakes, and reduced risk of cardiovascular disease.

"New data on our diets show that fibre intakes are well below the recommended levels, with adults consuming about 16g per day, compared to the recommendation of 30g per day. So increasing our intakes wholegrain and high fibre foods is key to improving diet-related health.

"Breakfast cereals can be a good source of fibre and are often fortified with vitamins and minerals. However, it's important to limit cereals that are high in sugar and avoid adding sugar, honey or syrups when eating."

Ms Benelam also recommended adding healthy ingredients such as natural yogurt, fresh or dried fruit, nuts and seeds for extra nutrients.