When you wake up, what’s the first thing you grab to eat? Yoghurt, granola, a piece of toast, a bowl of cereal, eggs?
Well, you’ll probably be surprised to know that the average person here in the UK eats an average of 7.2kg of cereal per year. A survey in 2023 found that the top two cereal brands in UK households were Weetabix Original and Kellogg’s Corn Flakes. Both cereals contain wholegrains. Weetabix contains about 95% wheat, and Kellogg’s contains mostly maize and barley.
With so many of us opting for both cereal brands as our morning pick-me-up, it made me question just how diverse our breakfast diet truly is. In 2022, a total of 24,508 tonnes of cereal was used domestically in the UK. Of this, about 14,687 tonnes were wheat, while only 6,187 tonnes were barley.
A lack of diversity within our diet may not be so good for our microbiome. Studies show that dietary diversity has been lost over the last few decades and any ‘dietary choices that exclude food products from animals or plants will narrow the GI microbiome further.’ It is, therefore, important to diversify our diet so that our microbiome can get stronger. Here are three alternative grains you could eat to diversify your breakfast diet:
Buckwheat
According to a scientific review, buckwheat has been shown to reduce the risk of certain diseases such as some types of cancers, obesity and diabetes. You could use buckwheat to make pancakes or even make buckwheat porridge called kasha.
Millet
Millet has been shown to have antioxidant and anti-inflammatory properties and is a good source of zinc and iron. You could try eating millet porridge with cinnamon and fruit. Or if you want something more savoury, you could try millet congee with soy sauce or Bovril.
Quinoa
Quinoa grains are a nutritious breakfast option, packed with protein, fiber, and essential nutrients that provide sustained energy and support digestion. Try cooking quinoa in water or milk until tender, and top with fruits, nuts, or a drizzle of honey for a wholesome start to the day.
Now I hear you already: how do I add these grains to my morning breakfast? Well, worry not. We decided to throw together a few of our favourite cereals containing alternative wholegrains that we tried and tested so you don’t have to. Our favourite is the Bio & Me Multigrain puffs. Not only are they packed with nutritious whole grains such as buckwheat and spelt, but they are also high in fibre!
Nature’s Path, Organic Hemp Hearts Granola Cereal
Fill your bowl with Hemp Hearts Granola for a wholesome organic breakfast to nourish your day. With deliciously crunchy clusters of organic oats, nutrient-dense hemp and flax seeds and just a touch of sweetness, it’ll put you on a better path to a healthier lifestyle.
Freee Organic Gluten Free Supergrain Hoops
These crunchy Gluten Free Organic Supergrain Hoops are packed with lightly toasted wholegrains like buckwheat, oats, teff and quinoa.
Eat Natural Gluten Free Buckwheat Toasted Muesli
Try this gluten free muesli bursting with wholegrain and gut loving ingredients like buckwheat, coconut, seeds, dried fruits and cinnamon.
Bio & Me Wholegrain Puffed Oats
These wholegrain puffed oats contain brown rice spelt, buckwheat, beetroot, and berries.
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