I couldn’t help but notice the recent splash on social media about Marks & Spencer’s new line. However, it wasn’t referring to this season’s update of their classic ware but rather the launch of their ONLY…INGREDIENTS range of breakfast cereals. The excitement around the name, itself, was very intriguing. I mean, didn’t their other cereals also contain at least some ingredients? Despite this, the managing director posted online that M&S had always been the leader of having the ‘cleanest’ food and their new range was pushing the boundaries once again. Reading that, I wondered exactly what breakfast boundaries they were trying to breach and why they felt the need to ‘clean’ up their cereal. Especially when the debunked trend for clean eating had collected as much dust over the past ten years as most people’s long defunct spiralizers. I hoped that ‘clean’ wasn’t making a comeback anytime soon although…there were also rumours of skinny jeans making a resurgence. I had to dive deep into the M&S breakfast aisle to find out if a bowl of their clean cereal would make a good start to the day.  

M&S have said that their ONLY…INGREDIENTS range has gone ‘back to basics’ by focussing on using store cupboard ingredients that consumers can recognise in their own kitchens. Principally, the products in the range contain six ingredients or less, which is somewhat fewer than what you would expect to see on a cereal box. As if to emphasise this unique selling point, the front of each cereal box features a blow-up of the simple ingredients label of its contents. There are three ONLY…INGREDIENTS breakfast cereals in the range and the standout star is the ONLY 1 INGREDIENT Corn Flakes. The box boldly states like a headline that the cereal contains ONLY 1 INGREDIENT: corn, while the boxes of ONLY 5 INGREDIENTS Multigrain Hoops and ONLY 6 INGREDIENTS Choco Hoops follow suit by listing their handfuls of ingredients.

Now you might be thinking that it’s about time that manufacturers kept things simple and used ingredients that sounded more like food to make their products. The lack of additives, colours and the infamous E-numbers must surely make these products a cleaner, healthier breakfast choice. What could possibly be wrong with any of this when all their nutritional information is so transparent? Well to start with, it is a curious thing to be labelling manufactured breakfast cereals as ‘clean’, unless the definition has also changed with the passing of time. These cereals may contain few ingredients but these processed products are nowhere near to being in their natural state. It is simply a misnomer to label them as being ‘clean’. Nonetheless, even if a food has ‘clean’ credentials it doesn’t mean that it is healthy. Though putting cleanliness aside, you will probably still be wondering how ONLY 1 INGREDIENT Corn Flakes could possibly be considered a bad breakfast option when all they essentially contain is corn. In short, it is not only about the ingredients inside the box, but also about what the cereal is missing.  

To begin with, although the ONLY 1 INGREDIENT Corn Flakes contain only corn clearly, this is not just any old corn. The corn that you eat in a tuna sweetcorn sandwich or off a cob at a BBQ is nothing like the tough field corn that is used to make cereal. Which is why it needs to undergo several stages of processing before it resembles the flakes that drop into your bowl. The technique of flaking field corn into corn flakes was invented in 1894 by the Kellogg brothers. It revolutionised the cereal making industry and people have been starting the day with a bowl of flakes ever since. Making corn flakes is a lengthy process that begins with milling, where the corn is broken down and the bran and germ are removed. It then undergoes some significant processing that includes cooking, cooling, de-lumping, drying, cooling, tempering, flaking and finally, toasting. Other ingredients are normally added to standard corn flakes during processing such as sugar, salt and flavourings. However, with the exception of organic cereal brands, the most important extra ingredients that virtually all brands add comes in the way of fortification.

The vast majority of breakfast cereals whether they are branded or not are fortified with a large range of micronutrients including B-vitamins, Vitamin D and E, Folic acid and Iron. The reason why this is so vital is that processing removes much of the vitamins, minerals and fibre. For example, milling removes the germ from corn, which is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. Milling also removes the bran from corn which contains fibre, B-vitamins, trace minerals, and antioxidants. Without the germ or bran, all that is left of the corn kernel is the remaining starchy carbohydrate that is used to make corn flakes. Incidentally, this is the same material that is used to make corn syrup. This means that the final product of corn flakes in your bowl are generally very low in fibre and protein, have a high glycaemic index (especially if they are sweetened) and are far less nutritious than the corn was in its original state. Most manufacturers have addressed these deficiencies through fortification to try and make their cereals more nutritious.   

So while the ONLY 1 INGREDIENT Corn Flakes may not contain any added sugar or salt they are also lacking essential nutrition and fortification. In addition, although these corn flakes may be a good source of energy, the lack the fibre and protein means that it is not sustained. In effect, rather than making a good start to the morning, this breakfast will more likely lead you to looking for a mid-morning snack. Fortunately, there are much better cereal options out there that will give you a healthier start to the day.  

The key to finding the healthiest breakfast cereal in a bowl is to always choose wholegrains. By definition, wholegrains contain the germ and bran and therefore, are full of nutrients and fibre. Oats are one of the best wholegrains around and are also a good source of soluble fibre, particularly beta-glucan, which can help lower cholesterol and blood sugar levels. Oats also contain a good amount of protein, micronutrients and have a low glycaemic index that will give you longer lasting energy and keep you full for longer. There are many ways to eat oats because they are so versatile. Some of the healthiest breakfast options include a bowl of porridge, no-added sugar muesli or overnight oats with milk or yoghurt and a piece of fruit.   

If oats are not your thing then another good breakfast choice is a plain wholewheat biscuit or cereal made with wholegrains and eaten with milk or yoghurt and fruit. Shredded Wheat is one of the healthiest and only contains wholegrain wheat. Although it is processed the cereal still contains the germ and fibre and is therefore very nutritious. Weetabix is another good wholegrain cereal option and although it contains a small amount of sugar it is even fortified. To introduce a little variety, both of these cereals can be eaten hot or cold and adding a little dried fruit or seeds can also change the flavour and texture. Of course, these cereals also have a number of highly sweetened versions in their ranges and they shouldn’t be confused with their original healthy cereals.    

However, if you are a corn flakes aficionado and cannot imagine facing breakfast without them or you have a child who will not eat anything else, then at least choose some that are healthier than the rest. Essentially, always read the ingredients list on the box and choose corn flakes that are plain rather than flavoured or frosted, low in sugar (<5g sugar/100g cereal) and always ensure that they are fortified. You do not have to pay for the most expensive brands to find the healthiest because many basic supermarket versions actually come out on top. To add in some more nutrition and fibre to your breakfast to help keep your energy levels going for longer, slice in a good portion of fruit to your bowl. Lastly, remember that when it comes to choosing a nutritious breakfast that will give you a ‘clean’ bill of health, it always pays to look past the shiny packaging and flaky claims.  

Speaking of which, here is a healthy recipe for Easy overnight oats that will truly give you a great start to the morning and fuel a long run.