Let’s start with the truth. The most savory of breakfast cereals are the unhealthy versions. Reading a long list of ingredients such as sugar, flavorings, chocolate bits, coatings, frostings, additives and such, savory breakfast cereals boost health claims that couldn’t be further from the truth.
First two ingredients to avoid in breakfast cereals
Too much sugar – eating too much sugar in the morning can spike blood sugar level, which inevitably leads to blood sugar crash later in the day and to cravings. Intake of too much sugar can also lead to other diseases considering the entire amount of processed foods consumed on a daily basis.
Refined grains – So many of the breakfast cereals that claim to be made with whole grain are actually nothing but refined grains that contain such a small amount of whole grains in them, it’s barely noticeable speaking from a nutritional point of view.
Bottom line is that healthy breakfast cereals or at least healthier breakfast cereals should list as few ingredients as possible. This doesn’t necessarily make them the healthiest breakfast option, but at least provides a healthier alternative to highly processed foods.
How to choose breakfast cereals
There are various ingredients to consider when choosing breakfast cereals. First look to see that they are made with whole-grain wheat.
- You want to get as much nutrition from your breakfast as possible, so whole-grain wheat is the wisest choice even when it comes to breakfast cereals.
Authentic whole-grain cereals provide a solid amount of fiber, which is one of the most important nutrients that will keep you full throughout the morning and will prevent hunger and/or cravings too early in the day.
- Look for cereals that contain at least three grams fiber per serving amount and remember that the more fiber it contains, the better.
Breakfast cereals should also provide some protein. And while the majority of cereals aren’t protein-packed, make sure the chosen option does provide a decent amount of protein per serving.
- Healthier breakfast cereals should at least provide five grams of protein, ideally more.
Another very important thing to consider is the sugar. If your cereals pack more than 10 grams of sugar per serving amount, it can no longer be considered healthy.
- Choose lightly sweetened breakfast cereals and be aware of artificial sweeteners on the ingredients list.
Some producers will list the amount of protein, fiber, sugar and fat on the front of the cereal box, making it easier for you to choose the best option.
Also important to note is that people choose granola cereals often times believing they are a healthier option to other types of cereals. This is not always the case.
Some commercial granola is not as healthy as you might think and may actually be unhealthier than other breakfast cereals when packed with sugar.
Here are a few options to help you shop healthier.
- Barbara’s Cinnamon Puffins
- Nature’s Path Heritage Flakes
- Cascadian Farms Purely O’s
- General Mills Kix
- Uncle Sam Original Cereal
- Post-Shredded Wheat
- Wheat Chex
- Quaker Oatmeal Square Cinnamon
- Arrowhead Mills Organic Spelt Flakes
- Three Sisters Naked Wheat