healthy cereals
Many of us eat cereals regularly. There are so many on the market that it is hard to find the most nutritious, yet tasty, ones.
The two ingredients you’ll want to avoid in cereals are excess sugars (over 6-8 grams), such as cane sugar, high fructose corn syrup, evaporated cane juice, sucrose and barley malt and artificial food dyes, found in cereals such as fruity pebbles. Just one serving of cereal that contains artificial food dyes can contain 13.9 mg of cancer-causing dyes. The healthiest cereals are made with whole grains, low in sugar and packed with fiber.
When choosing a cereal, the main things to look for are:
The two ingredients you’ll want to avoid in cereals are excess sugars (over 6-8 grams), such as cane sugar, high fructose corn syrup, evaporated cane juice, sucrose and barley malt and artificial food dyes, found in cereals such as fruity pebbles. Just one serving of cereal that contains artificial food dyes can contain 13.9 mg of cancer-causing dyes. The healthiest cereals are made with whole grains, low in sugar and packed with fiber.
When choosing a cereal, the main things to look for are:
- Sugar: 6 grams or less per dry ounce
- Fiber: 5 grams or more per serving.
- Sodium: 200 mg or less of sodium per serving.
- Vitamins and minerals: Look for calcium, vitamin D, folic acid, iron, or B vitamins.
- Ingredients: The list should begin with a whole grain, such as whole grain oats, rye, or wheat.
Healthy Cereals
To learn more about the nutritional facts on the above cereals, go to the Silver Sneakers website. Additional healthy cereals are listed at menshealth.com -
- Kashi Organic Honey Toasted Oat Cereal
- General Mills Cheerios
- Nature's Path Heritage Flakes
- Kellogg's All-Bran Buds
- Post Grape-Nuts
- Bob's Red Mill Old Country Style Muesli
- Bob’s Red Mill Paleo Style Muesli
- Love Grown Original Power O’s
- One Degree Organic Foods Sprouted Cacao O’s
- Nature’s Path Smart Bran
- Shredded Wheat
To learn more about the nutritional facts on the above cereals, go to the Silver Sneakers website. Additional healthy cereals are listed at menshealth.com -
Popular Cereals
Below is a list off the healthiest cereals at the top to least healthiest and their positive nutrition facts in Bold and their negative nutrition facts in Red.
Studies show that protein is the most filling macronutrient and fiber provides bulk and helps you feel full for longer. Sugar increases blood glucose and increases hunger.
Below is a list off the healthiest cereals at the top to least healthiest and their positive nutrition facts in Bold and their negative nutrition facts in Red.
Studies show that protein is the most filling macronutrient and fiber provides bulk and helps you feel full for longer. Sugar increases blood glucose and increases hunger.
- Raisin Bran (1 cup): Fiber 7 g, Sugar 18 g, Protein 5 g
- Cheerios (1 cup): Fiber 3 g, Sugar 1 g, Protein 3 gr
- Honey Bunches of Oats (3/4 cup): Fiber 2 g, Sugar 6 g, Protein 2 g
- Frosted Mini-Wheats (21 biscuits): Fiber 6 g, Sugar 11 g, Protein 5 g
- Honey Nut Cheerios (3/4 cup): Fiber 2 g, Sugar 9g, Protein 2 g
- Cinnamon Toast Crunch (3/4 cup): Fiber 2 g, Sugar 9 g, Protein 1 g
- Lucky Charms (3/4 cup): Fiber 2 g, Sugar 10 g, Protein 2 g
- Froot Loops (1 cup): Not all whole grain, Fiber 3 g, Sugar 10 g, Protein 2 g
- Frosted Flakes (3/4 cup): Not whole grain, Fiber less than 1 g, Sugar 10 g, Protein 1 g
Oatmeal and Oat Cereals
Regular consumption of oatmeal can significantly reduce the risk of chronic diseases, such as type-2 diabetes and heart disease. Oats are packed with fiber and antioxidants which can help lower cholesterol levels, improve blood sugar control, promote healthy gut bacteria, and regulate hunger hormones. Rolled and quick oats have a milder taste than steel cut oats and cook down to a creamy, smooth consistency.
IMPORTANT! Whenever possible, always buy Organic Oatmeal. According to EWG investigation, the dangerous agricultural chemical called chemical chlormequat is found in many popular oat-based products with Quaker Old Fashioned Oats having the highest concentration of this chemical. Source
A half-cup of rolled oats cooked in a cup of water, microwaved for 2 minutes on high, has 165 calories, 4 grams of fiber and 6 grams of protein.
Steel-cut oats contain the highest amount of fiber, as it is least processed, but take a little longer to cook, resulting in a creamy and chewy cereal. They also have the lowest glycemic index of the three types of oats, potentially making them the best choice for blood sugar control.
Combine 1/2 cup of Bob’s Red Mill Steel Cut Oats, 1 1/2 cups water and 1/4 tsp salt to a boil and heat to simmer, stirring occasionally, for 10-20 minutes, depending on desired texture.
Oatmeal vs. Oat Bran: Oat bran is a better source of protein, B vitamins, iron and soluble fiber compared to oatmeal. The fiber in oat bran fills you up and can keep you feeling fuller longer. It is also more efficient at lowering cholesterol and slowing down fat and sugar absorption.
Oatmeal Packets: Many packaged varieties of oatmeal have loads of added sugar, making them an unhealthy breakfast choice, such as one packet (43 grams) of Instant Maple and Brown Sugar Oatmeal has 13 grams of sugar.
Cheerios: A bowl of Cheerios has more fiber (4 grams) than a packet of instant oatmeal (3 g), though both are made of whole oats. However, oatmeal is better for you than Cheerios as it has less sugar and carbs. Cheerios and other processed cereals provide fiber and minerals but also digests in the mouth almost immediately which spikes blood sugar leaving no energy for later. However, oatmeal and Cheerios are whole grains, which puts them ahead of cereals like Corn Flakes and Special K, in which the bran and germ have been removed.
If you are interested in finding recipes using Oatmeal, check out the Oldways Whole Grains Council.
Cereal Questions:
Which cereals are best for not causing acid reflux (Gerd)?
Oatmeal is a heart-healthy food and, since oats absorb stomach acid, it's a good choice for reducing symptoms of gastroesophageal reflux disease (GERD).
Can cereal and milk cause acid reflux?Milk and dairy products are high in fat and tend to make heartburn worse. When you have frequent GERD symptoms, like heartburn, eating high-fat dairy products, like full-fat milk and sometimes even low-fat milk, can aggravate your symptoms. Soy milk and other plant-based milk, like almond milk, allows you to enjoy your cereal without aggravating acid reflux symptoms.
Is cereal good to eat at night?
Cereals are not only for breakfast. A bowl before bed can help you fall asleep at night. Cereals that are made from corn, oats, wheat, rice and barley all contain melatonin and tryptophan, which we've seen before, relax the body and aid the onset of sleep. A bowl of unsweetened cereal (e.g. rice puffs, bran flakes) or muesli high in complex carbs, coupled with milk makes for a yummy bedtime snack and leads to a more restful night.
Which cereals are best for not causing acid reflux (Gerd)?
Oatmeal is a heart-healthy food and, since oats absorb stomach acid, it's a good choice for reducing symptoms of gastroesophageal reflux disease (GERD).
Can cereal and milk cause acid reflux?Milk and dairy products are high in fat and tend to make heartburn worse. When you have frequent GERD symptoms, like heartburn, eating high-fat dairy products, like full-fat milk and sometimes even low-fat milk, can aggravate your symptoms. Soy milk and other plant-based milk, like almond milk, allows you to enjoy your cereal without aggravating acid reflux symptoms.
Is cereal good to eat at night?
Cereals are not only for breakfast. A bowl before bed can help you fall asleep at night. Cereals that are made from corn, oats, wheat, rice and barley all contain melatonin and tryptophan, which we've seen before, relax the body and aid the onset of sleep. A bowl of unsweetened cereal (e.g. rice puffs, bran flakes) or muesli high in complex carbs, coupled with milk makes for a yummy bedtime snack and leads to a more restful night.