It would be nice to prepare elaborate, homemade meals three times a day, using fresh, seasonal produce, but that’s not realistic for many of us. Especially during busy weekday mornings, quick options like yogurt, avocado toast, or overnight oats are much more likely. And let’s not forget one of the most popular breakfast foods in American households: cereal.
Although convenient, are cereals really a healthy choice? These brightly colored boxes are often the source of added sugars and lack substantial nutritional value, says Patricia Bannan, RDN. But that doesn’t mean you should avoid grains altogether. The cereal aisle is quite large and if you know what to look for, you’re sure to spot options that are healthier than others. To find the healthiest grain varieties, we spoke with registered dietitians about what to look for and what to avoid.
When choosing a cereal, scan the ingredient list to find whole grains as the first ingredient and avoid those that contain high fructose corn syrup. Opt for options with low added sugar (no more than 5 grams per serving) and make sure they contain at least 3 grams of fiber per serving for a healthier choice.
What makes cereal healthy or not?
“When chosen wisely, grains can be a nutritious choice,” says Bannan. It just depends on a few key factors, such as nutritional value and ingredients.
“The most glaring problem with some cereals, especially those aimed at children, is the high added sugar content from ingredients like high-fructose corn syrup and cane sugar,” says Bannan. “High sugar content can lead to energy spikes and subsequent crashes, which is not ideal for sustained energy throughout the day.” Some children’s cereals contain up to 16 grams of added sugar per serving, according to USDA data.. Look for cereals with 5 grams of added sugar or less per serving, suggests Bannan.
Another consideration is ingredients. “Look for cereals made from whole grains rather than refined grains like enriched flour,” says Jenna Volpe, RDN. “Enriched flour is the basis of many cereals, but this type of cereal is not as nutritious: it has been deprived of most of its natural fiber, vitamins and minerals,” explains Volpe. Instead, opt for cereals with whole grain ingredients like whole wheat, brown rice and oats, which provide more nutrients like fiber. “Aim for between 3 and 5 grams of dietary fiber per serving of cereal,” adds Bannan.
Although cereals are not a significant source of micronutrients, some are fortified to improve their nutrition. “Cereals fortified with essential vitamins and minerals like iron, vitamin D and calcium can be an added benefit,” says Bannan. To make cereal even healthier, pair it with the right milk and toppings. “To improve the nutritional value, I recommend adding milk for protein, vitamin D and calcium, and topping the cereal with fresh fruit, nuts or seeds for additional vitamins and minerals,” adds Bannan.
The healthiest cereal varieties
The healthiest cereals are made with whole grain ingredients, low or no added sugars, and high in dietary fiber. Here are some types of cereal that meet these criteria and are available in most supermarkets.
Whole grain oat cereal
Oats are considered a grain, so it’s no surprise that you’ll find them in some cereals. This type of cereal tends to be high in beneficial fiber. “Whole oat cereals are particularly beneficial because they contain beta-glucan, a type of soluble fiber that is excellent for heart health,” says Bannan. She recommends Original Cheerios, which are made from whole-grain oats, provide 4 grams of fiber and have only 1 gram of added sugar per serving.
Grated wheat cereal
This variety of cereal is recommended by Bannan and Volpe for its nutrition and simplicity. “Shredded wheat is 100 percent whole grain and provides fiber as well as B vitamins and minerals,” says Volpe. Options like shredded wheat have a simple ingredient list – only whole wheat – Bannan points out. It also has no added sugars and provides 8 grams of fiber and 7 grams of protein per serving. However, you’ll need to watch out for added sugars in this type of cereal, Volpe points out.
Bran cereals
Bran refers to the outer layers of some grains, like wheat and oats, and it’s packed with nutrients. You may have heard of bran cereals, which are particularly rich in fiber. If you have trouble finding cereals high in fiber, you should have no problem with this category of cereals. For example, FiberOne Bran cereal provides 18 grams of fiber and no added sugar per serving, notes Bannan.
Brown rice cereal
“If you like traditional cereal, try chips or brown rice puffs,” says Volpe. They have a similar texture and mouthfeel, but are made with better ingredients. “Whole-grain brown rice is a good source of fiber, antioxidants and nutrients,” adds Volpe, noting that this type of grain is less likely to spike blood sugar. Nature’s Path Crispy Rice Cereal is an example of this type of cereal made with brown rice flour and contains 3 grams of added sugar and 3 grams of fiber per serving.
Sprouted cereals
Whole grain cereals are the gold standard for healthiest cereals, but sprouted cereals are just as good, if not better. Sprouted grains are also made from whole grains, but the grains have been sprouted, making certain nutrients more bioavailable. Bannan and Volpe recommend Ezekiel Almond Flake cereal, which is made from sprouted wheat, barley, millet, lentils and more. Each serving contains 4 grams of added sugars and 6 grams of fiber.
Granola
Granola is a sweet, crunchy topping perfect for a snack or to add to yogurt, but you can also add milk and enjoy it like cereal. However, not all granola is made the same, Volpe notes. “Granola often has added sugars to make it so sweet, so you’ll want to check the ingredients and nutritional value,” says Volpe. “Opt for granolas made with an unrefined sweetener, like dates,” she adds.
While there are many things to consider when choosing granola, it’s still a great choice because oats have a lot to offer. “They are high in fiber, B vitamins, and certain minerals, like iron and manganese,” Volpe shares. Additionally, granolas often contain other nutritious ingredients, like nuts and seeds. Cascadian Farms Apple Cinnamon Granola, sweetened with dates, is a great choice because it has no added sugar and contains 5 grams of fiber and protein per serving.
Muesli
Muesli has similar ingredients to granola, but it’s not cooked, making it more versatile. Enjoy it hot, cold, soaked overnight or as a topping for yogurt. “Made with a blend of whole grains, nuts, seeds and dried fruits, muesli can be a balanced and energizing breakfast choice,” says Bannan. “Not only does it provide fiber for healthy digestion and satiety, but it also provides protein and healthy fats,” she adds. She recommends Bob’s Red Mill Old Country Style Muesli, which has no added sugars and provides 4 grams of protein and fiber per serving.
What to Look for in Healthy Cereals
This list is a great starting point to help you browse the cereal aisle with confidence, but it’s not an exhaustive list of the healthiest cereals on the market. If you meet these parameters, you likely have nutritious grains to start your day:
- Prioritize cereals made from whole grains, such as oats, wheat and brown rice, over those made from refined grains like enriched flour.
- Avoid cereals high in added sugar: 5 grams per serving or less is best.
- Make sure your cereal provides between 3 and 5 grams of fiber per serving.
- Consider cereals fortified with vitamins and minerals for an extra nutritional boost.
Gn Health
