{"id":1474,"date":"2024-08-06T10:26:21","date_gmt":"2024-08-06T15:26:21","guid":{"rendered":"https:\/\/blogs.und.edu\/cnpd\/?p=1474"},"modified":"2024-08-06T10:28:39","modified_gmt":"2024-08-06T15:28:39","slug":"worried-about-the-health-effects-of-the-sugar-in-your-breakfast-cereal-little-has-changed-since-the-days-of-unfrosted-the-pop-tarts-movie","status":"publish","type":"post","link":"https:\/\/blogs.und.edu\/cnpd\/2024\/08\/worried-about-the-health-effects-of-the-sugar-in-your-breakfast-cereal-little-has-changed-since-the-days-of-unfrosted-the-pop-tarts-movie\/","title":{"rendered":"Worried about the health effects of the sugar in your breakfast cereal? Little has changed since the days of \u2018Unfrosted,\u2019 the Pop-Tarts\u00a0movie"},"content":{"rendered":"<div class=\"theconversation-article-body\">\n<figure><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1476\" src=\"https:\/\/blogs.und.edu\/cnpd\/wp-content\/uploads\/sites\/36\/2024\/08\/Publication-News-3.png\" alt=\"breakfast tarts\" width=\"1024\" height=\"683\" srcset=\"https:\/\/blogs.und.edu\/cnpd\/wp-content\/uploads\/sites\/36\/2024\/08\/Publication-News-3.png 1024w, https:\/\/blogs.und.edu\/cnpd\/wp-content\/uploads\/sites\/36\/2024\/08\/Publication-News-3-300x200.png 300w, https:\/\/blogs.und.edu\/cnpd\/wp-content\/uploads\/sites\/36\/2024\/08\/Publication-News-3-768x512.png 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<p>&nbsp;<\/p>\n<p><strong>It\u2019s not just about your breakfast, but also about the lasting impact on your health and the generations to come, writes UND\u2019s Nathaniel Johnson in The Conversation.<\/strong><\/p>\n<p>While Jerry Seinfeld, Melissa McCarthy, Amy Schumer and Hugh Grant got top billing, sweet breakfast foods from the 1960s are arguably the real stars of the recent movie \u201c<a href=\"https:\/\/www.nytimes.com\/2024\/05\/03\/movies\/unfrosted-pop-tarts-movie-history.html\">Unfrosted<\/a>,\u201d a comedy loosely based on the invention of Pop-Tarts.<\/p>\n<p>What\u2019s more, many of those breakfast products from the movie are still household names. When I was a child, I too enjoyed some of the sugary cereals featured in \u201cUnfrosted,\u201d and I ate Pop-Tarts too.<\/p>\n<p>In fact, I still have a box or two of these cereals squirreled away at my house, even though I\u2019m well into adulthood, working as an <a href=\"https:\/\/campus.und.edu\/directory\/nathaniel.johnson.4\">assistant professor of nutrition and dietetics<\/a>.<\/p>\n<p>There are reasons why <a href=\"https:\/\/www.veri.co\/learn\/why-was-cereal-invented\">these foods are so popular<\/a> \u2013 and why the cereal aisle in your supermarket looks much the same as it did decades ago. Their sweet taste, simple ingredients and powerful marketing promoting memorable cartoon mascots still resonate within us, even after our childhood is long over. No wonder projected revenues for the cereal industry in 2024 <a href=\"https:\/\/www.statista.com\/outlook\/cmo\/food\/bread-cereal-products\/breakfast-cereals\/united-states\">are US$22.5 billion<\/a> for the U.S. alone, and global revenue <a href=\"https:\/\/market.us\/report\/breakfast-cereals-market\/\">is predicted to increase<\/a> from $81.6 billion in 2024 to $139 billion in 2033.<\/p>\n<figure><figcaption><iframe loading=\"lazy\" title=\"What Does Sugar Do To Your Body? 10 Proven Negative Effects of Sugar\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/JEA-G9m9S0Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p><span class=\"caption\">Excess sugar intake increases the risk of breast and colon cancer.<br \/>\n<\/span><\/p>\n<\/figcaption><\/figure>\n<h2>The sweet appeal of sugary cereals<\/h2>\n<p>In a landmark study, researchers in 2006 gave rats a choice between saccharin-sweetened water or cocaine. Ninety-four percent of the rats preferred the saccharin. And this included a group of cocaine-addicted rats \u2013 <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0000698\">100% of them chose the saccharin<\/a>.<\/p>\n<p>Technically though, sweetness <a href=\"https:\/\/doi.org\/10.3390\/ijerph18189791\">is not considered addictive<\/a>. Rather, humans have an <a href=\"https:\/\/doi.org\/10.1097\/MCO.0b013e328346df65\">innate and universal preference for sweet tastes<\/a> \u2013 particularly children, who tend to <a href=\"https:\/\/doi.org\/10.3390\/nu12030718\">prefer sweeter foods than adults<\/a>.<\/p>\n<p>But that\u2019s not all of their appeal. Dating back to the time depicted in \u201cUnfrosted,\u201d the marketing campaigns for breakfast foods have been enormously successful.<\/p>\n<p>Most Americans are familiar with the Snap, Crackle and Pop kids, Tony the Tiger, the Lucky Charms leprechaun, the Trix rabbit, Toucan Sam from Froot Loops and dozens more.<\/p>\n<p>More recently, millions watched when the first edible sports mascot \u2013 an enormous Pop-Tart \u2013 was devoured by the victors of the <a href=\"https:\/\/www.npr.org\/2023\/12\/29\/1222182226\/pop-tarts-bowl-game-edible-mascot#\">Pop Tarts Bowl<\/a>, held in December 2023.<\/p>\n<p>The commercial success of these foods, however, does not necessarily correlate to their nutritional quality.<\/p>\n<h2>Added sugar is the villain<\/h2>\n<p>Although the sugar content of sweetened breakfast cereals has declined from <a href=\"https:\/\/www.aapd.org\/globalassets\/media\/publications\/archives\/minton-07-04.pdf\">45.9% percent of weight<\/a> in 1985, many cereals today still <a href=\"https:\/\/www.metroparent.com\/parenting\/advice\/kids-cereals-sugar\/\">contain a lot of sugar<\/a>, with more than 30% of their weight <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-search?query=cereal&amp;type=Branded\">coming from sugar<\/a>.<\/p>\n<p>The next time you\u2019re in the cereal aisle, take a few minutes to look at the sugar content of your favorite brands, especially those you enjoyed as a child. Many of these cereals will have 10 to 14 grams of \u201cadded sugar\u201d per serving, and some will have more. Some types of frosted Pop-Tarts have as much as <a href=\"https:\/\/smartlabel.kelloggs.com\/Product\/Index\/00038000222610\">30 grams of added sugar per serving<\/a>, which is two Pop-Tarts pastries.<\/p>\n<p>Added sugars are empty calories; they are added to the product during the manufacturing process to make it taste better. This is in contrast to naturally occurring sugars, such as those in fruits or other whole foods that provide nutrients. The <a href=\"https:\/\/www.dietaryguidelines.gov\/\">Dietary Guidelines for Americans<\/a>, published by the U.S. Department of Agriculture, says added sugar intake should be no more than <a href=\"https:\/\/health.gov\/our-work\/nutrition-physical-activity\/dietary-guidelines\">10% of your total calories<\/a>. The World Health Organization <a href=\"https:\/\/www.who.int\/news\/item\/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children\">recommends even less added sugar<\/a> \u2013 only 5% of calories.<\/p>\n<p>Suppose, then, you take in 2,000 calories per day. Ten percent of that is 200 calories. One gram of sugar provides 4 calories. According to the U.S. guidelines, that means you should get no more than 50 grams of added sugar per day. Eat a serving of cereal with 14 grams of sugar, and you\u2019re almost 30% of the way there. Or go with the World Health Organization recommendations \u2013 5% of a 2,000-calorie diet is 25 grams per day \u2013 and you\u2019re more than halfway to the daily limit.<\/p>\n<p>That said, the less added sugar one eats, the better. Zero is best.<\/p>\n<p><iframe loading=\"lazy\" title=\"The Effects of Natural Sugar vs. Refined Sugar in the Body\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/kWWTpe86ja4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<figure><figcaption><span class=\"caption\">There\u2019s a big difference between the sugar in fruit and table sugar.<\/span><\/figcaption><\/figure>\n<h2>The science of sugar<\/h2>\n<p>The <a href=\"https:\/\/www.healthline.com\/nutrition\/glycemic-index\">glycemic index<\/a> shows how much a particular food affects blood sugar. Foods with higher numbers increase blood sugar more than foods with lower numbers.<\/p>\n<p>A food with an index below 55 is low glycemic; a high one, above 70. Pure glucose, a simple sugar, has a maximum glycemic index value of 100.<\/p>\n<p>Although many cereals contain high amounts of added sugar, some also have a fair amount of fiber \u2013 and fiber lowers blood sugar. But even with this fiber content, most sweetened cereals <a href=\"https:\/\/doi.org\/10.1093\/ajcn\/nqab233\">have a value of 70 or more<\/a>.<\/p>\n<p>Other breakfast foods, like plain Greek yogurt and bananas, have values of roughly 35 and 55, respectively, making them low glycemic.<\/p>\n<h2>Health effects<\/h2>\n<p>High-glycemic, simple carbohydrate foods like sweet cereal result in higher blood lipid levels, increased hunger and <a href=\"https:\/\/doi.org\/10.1038\/sj.ijo.0802284\">greater amounts of release of insulin<\/a>. These are all factors for the development of <a href=\"https:\/\/doi.org\/10.1152\/ajpendo.00677.2009\">heart disease and type 2 diabetes<\/a>.<\/p>\n<p>This happens because high blood sugar <a href=\"https:\/\/doi.org\/10.1097\/HJH.0000000000003500\">increases blood pressure<\/a>. It also increases the formation of <a href=\"https:\/\/www.healthline.com\/nutrition\/advanced-glycation-end-products\">advanced glycation end products<\/a>, which are molecules formed from sugars that can <a href=\"https:\/\/doi.org\/10.1155\/2020\/3818196\">stiffen blood vessels and increase inflammation<\/a>.<\/p>\n<p>If added sugar intake exceeds 13% of total calories \u2013 on a 2,000 calorie diet, that\u2019s 260 calories, or 65 grams of added sugar a day \u2013 it increases your chances of <a href=\"https:\/\/doi.org\/10.1016\/j.mayocp.2019.05.034\">dying from cardiovascular disease by 39%<\/a>. And that\u2019s only one sugary bowl of cereal on top of the 50 grams the USDA says is the acceptable limit.<\/p>\n<p>Conversely, diets with low-glycemic index values are <a href=\"https:\/\/doi.org\/10.1136\/bmj.n1651\">related to improved markers<\/a> of blood sugar, blood lipids and reduced body weight.<\/p>\n<h2>Reducing sugar intake<\/h2>\n<p>A good place to start when trying to reduce sugar intake is to read <a href=\"https:\/\/theconversation.com\/nutrition-facts-labels-have-a-complicated-legacy-a-historian-explains-the-science-and-politics-of-translating-food-into-information-231894?\">the Nutrition Facts label<\/a> on the food\u2019s package, which <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0249355\">lists the added sugar content<\/a>.<\/p>\n<p>Added sugars <a href=\"https:\/\/www.fda.gov\/food\/food-additives-and-gras-ingredients-information-consumers\/types-food-ingredients#\">can also be found on the ingredients list<\/a>, often labeled as glucose, fructose, maltose or sucrose. Or they may appear as other food ingredients, such as molasses, honey, jam, concentrated juice or syrup. Or it may be listed simply as sugar.<\/p>\n<p>Recognizing the differences between serving sizes and the actual portion size is also critical. A serving size is what\u2019s <a href=\"https:\/\/www.fda.gov\/food\/nutrition-facts-label\/how-understand-and-use-nutrition-facts-label\">described on the Nutrition Facts label<\/a>; a portion size is how much you actually serve yourself.<\/p>\n<p>Particularly when it comes to breakfast cereal, people consistently serve themselves more than the serving size, which means you\u2019re taking in more sugar than you think. People who free-poured cereal from a box into a bowl <a href=\"https:\/\/doi.org\/10.1017\/S1368980021000744\">overestimated portion sizes<\/a> of nine of 10 types of cereal, with the sole exception a style of cereal where the food is already portioned. I am guilty of this, as I fill my bowls at home to the top.<\/p>\n<p>The amount being overserved varied from an additional one-sixth of a serving to more than one whole serving, resulting in <a href=\"https:\/\/doi.org\/10.1017\/S1368980021000744\">0.5 to 7 grams of additional sugar<\/a>.<\/p>\n<p>One way to fix this is to choose smaller bowls and spoons. This is a neat little trick, and research shows <a href=\"https:\/\/doi.org\/10.3390\/nu13061978\">it actually works<\/a>. Another way is to measure the serving size with a measuring cup.<\/p>\n<p>Currently, the Food and Drug Administration is discussing ways to regulate <a href=\"https:\/\/theconversation.com\/ultraprocessed-foods-like-cookies-chips-frozen-meals-and-fast-food-may-contribute-to-cognitive-decline-196560\">ultra-processed foods<\/a>. Generally speaking, these are foods containing <a href=\"https:\/\/www.fao.org\/fsnforum\/index.php\/resources\/trainings-tools-and-databases\/ultra-processed-foods-diet-quality-and-health-using-nova\">numerous ingredients formulated by industrial techniques<\/a>. Ultra-processed foods include sugar-sweetened foods, such as many breakfast cereals.<\/p>\n<p>It\u2019s possible the FDA will demand mandatory reductions in added sugar content, similar to the current voluntary reductions advocated by the <a href=\"https:\/\/www.nyc.gov\/site\/doh\/health\/health-topics\/national-salt-sugar-reduction-initiative.page\">National Salt and Sugar Reduction Initiative<\/a>, which is to reduce the mean percent weight of the sugar content of cereals by a little more than 5% by 2026.<\/p>\n<p>But those reductions may be a long time coming. It took more than three years for the FDA to <a href=\"https:\/\/www.fda.gov\/food\/food-additives-petitions\/trans-fat#:%7E\">ban partially hydrogenated oils from food manufacturing<\/a> after they were no longer recognized as safe. For now at least, your cereal aisle will continue to look much the same as it did in \u201cUnfrosted.\u201d<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img loading=\"lazy\" decoding=\"async\" style=\"border: none !important;box-shadow: none !important;margin: 0 !important;max-height: 1px !important;max-width: 1px !important;min-height: 1px !important;min-width: 1px !important;padding: 0 !important\" src=\"https:\/\/counter.theconversation.com\/content\/233633\/count.gif?distributor=republish-lightbox-basic\" alt=\"The Conversation\" width=\"1\" height=\"1\" \/><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https:\/\/theconversation.com\/republishing-guidelines --><\/p>\n<p><a href=\"https:\/\/theconversation.com\/profiles\/nathaniel-johnson-1491537\">Nathaniel Johnson<\/a>, Assistant Professor of Nutrition and Dietetics, <em><a href=\"https:\/\/campus.und.edu\/directory\/nathaniel.johnson.4\">University of North Dakota<\/a><\/em><\/p>\n<p>This article is republished from <a href=\"https:\/\/theconversation.com\">The Conversation<\/a> under a Creative Commons license. Read the <a href=\"https:\/\/theconversation.com\/worried-about-the-health-effects-of-the-sugar-in-your-breakfast-cereal-little-has-changed-since-the-days-of-unfrosted-the-pop-tarts-movie-233633\">original article<\/a>.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; It\u2019s not just about your breakfast, but also about the lasting impact on your health and the generations to come, writes UND\u2019s Nathaniel Johnson in The Conversation. While Jerry Seinfeld, Melissa McCarthy, Amy Schumer and Hugh Grant got top billing, sweet breakfast foods from the 1960s are arguably the real stars of the recent [&hellip;]<\/p>\n","protected":false},"author":114,"featured_media":1476,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[252,255],"tags":[251,270],"class_list":["post-1474","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","category-research","tag-nutrition-dietetics","tag-the-conversation"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Worried about the health effects of the sugar in your breakfast cereal? Little has changed since the days of \u2018Unfrosted,\u2019 the Pop-Tarts\u00a0movie - College of Nursing &amp; Professional Disciplines<\/title>\n<meta name=\"description\" content=\"It\u2019s not just about your breakfast, but also about the lasting impact on your health and the generations to come, writes UND\u2019s Nathaniel Johnson in The Conversation.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.und.edu\/cnpd\/2024\/08\/worried-about-the-health-effects-of-the-sugar-in-your-breakfast-cereal-little-has-changed-since-the-days-of-unfrosted-the-pop-tarts-movie\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Worried about the health effects of the sugar in your breakfast cereal? 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