Healthy Cereals From Best To Worst At A Glance
- Best cereal overall: Weetabix
- Best cereal for sugar content: Nestle Bitesize Shredded Wheat
- Best cereal for saturated fat content: Kellogg’s Cornflakes
- Worst cereal overall: Honey Monster Puffs
- Worst cereal for sugar content: Kellogg’s Crunchy Nut Cornflakes
- Worst cereal for saturated fat content: Honey Monster Puffs
Best Whole Grain Cereals
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There are plenty of great whole grain cereals out there, but some stand out above the rest. For example, Kashi GOLEAN cereal is a great option because its made with 13 grams of protein and 7 grams of fiber. Its also low in sugar and calories, making it a great choice for those looking to start their day off on the right foot. Other great choices include Cheerios, Wheaties, and All-Bran. These cereals are all packed with nutrients and fiber, and theyre sure to give you the energy you need to get through your day.
The Guide To Getting A Great Whole Grain Cereal
While we have listed everything you should avoid, there is one aspect of your whole grain cereal that you should be trying to get the most of fiber.
It is certainly true that not all cereals have the same level of fiber and it is very important for a diet. In fact, an adult will need between 25-40 grams of fiber every day. It aids digestion, controls blood glucose and can even lower cholesterol.
A high fiber cereal will have around 4-5 grams in every serving, so you should use this as a measurement against the cereals on our list.
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What Are Whole Grain Cereals
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Whole grain cereals are cereals that are made from whole grains. Whole grains are the entire grain kernel, including the bran, germ, and endosperm. Whole grain cereals are a good source of fiber and other nutrients, and have been linked to health benefits such as lower risk of heart disease and type 2 diabetes.
Whole grains, according to the American Heart Association, should account for at least half of your grains intake.
Which Are The Healthiest Cereals Healthy Cereals Ranked From Best To Worst:
Verdict: Is Weetabix good for you? The answer is a resounding yes! Although it might have a higher sugar content than other cereals, it’s got the lowest fat, saturated fat and salt score. Weetabix also has lower calories than other cereals, scoring well for the amount of calories per 100g – thats almost half that of the worst overall cereal.
Plus the great thing about them is that your portion size is chosen for you, so you can’t heap a bowl up of cereal and eat more than the recommended amount. The perfect healthy cereal choice.
If you like to sprinkle some sugar over the top, try a natural sweetener like honey or add some naturally sweet fresh fruit instead.
Verdict: Kellogg’s Cornflakes are one of the classics when it comes to cereal and no wonder they’ve been around so long – they’re pretty good for you. Cornflakes have a super low fat and sugar content – just don’t add too much sugar if you like a sweeter taste!
However, cereals like cornflakes or puffed rice tend to be low in fibre, so they’re not as good a choice as a wholegrain cereal. Adding some fruit to your cornflakes can make them more filling to eat and keep you going until lunch time.
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Lowest Sugar Cereal Uk
There are a few different cereals that could be considered the lowest sugar cereal in the UK. One option is Weetabix, which is a whole grain cereal that is low in sugar. Another option is All-Bran, which is also a whole grain cereal that is low in sugar. Lastly, Special K is a cereal that is low in sugar and calories.
The Healthiest Breakfast Cereals Ranked By Nutritionists
Although debate continues on whether breakfast is the most important meal of the day, breakfast cereal sales keep growing year after year, with $15 billion in revenue expected in 2018.
Though cereal is certainly appealing for its quick and easy preparation, sorting through the multitudes of options at grocery aisles can be a tricky task if youre looking for something healthy. Its a good rule of thumb to steer clear of artificially colored cereals with cartoon characters on the box, but other seemingly nutritious brands tout misleading claims of wholesome ingredients and other health benefits, concealing some not-so-great qualities, such as excessive added sugar.
We chatted with two nutritionists to get some clarity on what makes for a healthy cereal, and asked them to rank the nations most popular varieties.
Here are Americas nine top-selling cereals, according to 2017 figures from Chicago-based data firm IRI:
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What Is Considered A Whole Grain Cereal
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A whole grain cereal is one that is made with 100% whole grains. These include oats, wheat, rye, barley, and quinoa. These cereals are high in fiber and nutrients, and have been shown to have many health benefits.
Refined grains, which have been linked to a variety of health benefits in recent years, have made a comeback. Whole grains, in addition to providing energy, may help reduce the risk of heart disease. Oat bran may lower your risk of heart disease because it contains soluble fiber.
Variations & Serving Suggestions
This recipe is easily made dairy free by using coconut oil instead of butter in the recipe and serving it with almond or coconut milk.
My favorite way to eat this cereal is served with milk, yogurt or cream. Adding fresh fruit on top is always a good idea: berries or peaches are my favorites. Dried blueberries or cranberries work great too.
I like the crunch and flavor that these toasted coconut chips add to this cereal, but it is completely optional. Ive never tried regular toasted coconut, but feel free to give it a try if youre feeling adventurous.
Theres no doubt about it, this breakfast cereal is healthy, easy, make-aheadable, and delicious. Make it, my friends.
Its a breakfast of champions, right here.
1. I usually make this with a multi-grain cereal that I buy in bulk at Winco usually. Another option would be Bobs Red Mill 5-grain rolled cereal at Amazon.
2. My choice of nuts would be chopped walnuts, almonds or pecans.
3. I like the crunch and flavor that these toasted coconut chips add to this cereal, but it is completely optional. You could also try regular toasted coconut.
4. I prefer dried blueberries or cranberries. You can also omit the dried fruit and serve it with fresh fruit, which we do most often.
Disclaimer: post contains affiliate links for items on Amazon.
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Kashi Organic Promise Cereal
Kashi is a brand that is great for getting your nutrition from organic and properly sourced foods. This is something that could have meant bad things for the flavor but it actually means that all of their food tastes even better.
The Kashi Organic Promise Cereal will seriously change the way that you start your day. It doesnt give you the crash that you would get from eating sugary cereals and the cinnamon taste is unbeatable.
The whole grains and fiber mean this is a great addition to anyones diet.
Watch Out For These Ingredients
In general, I think its a good idea to limit or avoid artificial colors, sweeteners, flavors, and preservatives . I also suggest limiting heavily processed forms of soy, such as soy protein concentrate or isolate, which you might see in higher protein cereals. This is a cheap form of soy and I have a couple of issues with it. Healthwise, the jury is still out on whether this is a safe form of soy. And environmentally, these forms of soy are processed with an environmental toxin called hexane. Its an air pollutant and on top of that, workers exposed to high levels of these chemicals are at much greater risk for nerve damage, neurological disease, and vision impairments. Plus, there isnt much information about how hexane residues on everyday foods might impact human health. This isnt meant to scare you! If youre eating foods with these soy ingredients every so often, I wouldnt worry about it. But if youre eating them regularlywhether in whole grain cereals, protein bars, protein shakes, or plant-based meats, Id consider swapping them for soy-free versions.
One more thing before we move on: To be clear, whole food forms of soy, such as edamame, tofu, and even soy milk, are fine as long as you arent allergic and they dont trigger any food sensitivities.
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Whole Grain Breakfast Cereals
Whole grain breakfast cereals are a great way to start your day. They are packed with nutrients and fiber that will help keep you feeling full and energized all morning long. There are many different kinds of whole grain cereals to choose from, so you can find one that suits your taste.
Whole grains are beneficial because they retain some of their bran and germ. In the grain, there are numerous nutrients that are essential to human health, such as fiber and vitamin D. Refined grains, such as white bread or white rice, have fewer of these nutrients, making them less nutritious. Whole grains are not always labeled as having high fiber content, and whole grain products may not have as much fiber as white bread. One serving of Grape Nuts contains approximately 5 grams of fiber, 7 grams of protein, and 123% of your daily iron requirement. This cereal contains whole grain wheat flour, malted barley flour, several B vitamins, vitamin D, and folic acid, as well as malted barley flour. Whole grains can be consumed without a grain and can be eaten alone in Pagan Oatmeal. A single serving of 40 grams contains 146 calories, 3.6 grams of fiber, and 4.8 grams of protein. Adding ground millet or other fiber-rich foods like flaxseeds, nuts, and fruit to oatmeal for a more pagan flavor is a great way to get more fiber.
Three Wishes Honey Grain
Just because you’re gluten- or grain-free doesn’t mean you can’t enjoy some of the best healthy cereals, too. Made of chickpea flour, pea protein, and tapioca, Three Wishes Honey Grain-Free Cereal offers 8 grams of protein per serving. And while every spoonful is sure to satisfy your sweet tooth, you’re only slurping up about 3 grams of sugar.
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Kashi 7 Whole Grain Nuggets
Kashi 7 Whole Grain Nuggets is low in sugar and high in nutrients.
It is made of 7 different types of whole grains, including oats, wheat, rye, barley, buckwheat and triticale. All of these contribute to its high fiber content, providing 7 grams per 1/2-cup serving, according to the manufacturer .
A 1/2-cup serving also provides 7 grams of filling protein in addition to a fair amount of magnesium, zinc, potassium and B vitamins .
7 Whole Grain Nuggets are much lower in sugar compared to other Kashi cereals. For example, one serving provides only 2 grams of sugar compared to Kashi GoLean Crunch, which contains 13 grams per serving (8,
Health Benefits Of Eating Whole Grains
Whole grains have been a part of the human diet for tens of thousands of years .
But proponents of many modern diets, such as the paleo diet, claim that eating grains is bad for your health.
While a high intake of refined grains is linked to health problems like obesity and inflammation, whole grains are a different story.
In fact, eating whole grains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure.
Here are the top 9 health benefits of eating whole grains.
Grains are the seeds of grass-like plants called cereals. Some of the most common varieties are corn, rice, and wheat.
Some seeds of non-grass plants, or pseudocereals, are also considered whole grains, including buckwheat, quinoa, and amaranth.
Whole-grain kernels have three parts (
- Bran. This is the hard, outershell. It contains fiber, minerals, and antioxidants.
- Endosperm. The middle layer of thegrain is mostly made up of carbs.
- Germ. Thisinner layer has vitamins, minerals, protein, and plant compounds.
Grains can be rolled, crushed, or cracked. Nonetheless, as long as these three parts are present in their original proportion, theyre considered whole grains.
Refined grains have had the germ and bran removed, leaving only the endosperm.
Though enriched refined grains have had some vitamins and minerals added back, theyre still not as healthy or nutritious as the whole versions.
Common varieties of whole grains include:
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Cascadian Farm Organic Purely O’s
Cascadian Farm Organic Purely O’s cereal has zero artificial flavors or colors and is made using tasty whole grains, including organic whole wheat and barley. Whole grains are high in vitamins and nutrients that can help prevent strokes, manage blood sugar levels, and even protect against some cancers. Enjoy this simple cereal in a bowl of milk, topped with Greek yogurt, or sprinkled over vanilla ice cream.
What Are Whole Grains
Whole grains are unrefined grains that have their natural structure, and therefore their nutrients, intact. Refined grains, such as those found in white bread and pasta, have been stripped of their nutritious parts.
Whole grains are made up of three layers bran, endosperm, and germ. The tough outer skin is the bran. Bran is full of fibre and also contains vitamins and minerals. Under this fibrous layer lies the endosperm. This is the starchy part of the grain that has little in the way of nutritional value beyond the carbohydrate energy it provides. As we see in our nutritional primer on superfoods, carbohydrate is an essential nutrient yet has more value when it comes with the rest of the plant parts that nature provided. If you want to understand more about nutritional value then this article what are superfoods is a great introduction to the basics.
At the core of the whole grain lies the germ, the nutrient packed part from which the plant grows. Think germination, right? It makes sense that this is the nutritional store of the plant. The germ is filled with vitamins, healthy fats and valuable phytochemicals.
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Kashi Go Chocolate Crunch Cereal
This Kashi GO Chocolate Crunch Cereal is made using delicious fair-trade chocolate and other wholesome ingredients such as hard red wheat, brown rice, barley, and rye. Packed with 10 grams of protein and 9 grams of fiber, this cereal is sure to help brighten up any morning.
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When Wholegrains Are Refined
When grains are refined , the bran and germ layers are generally removed, leaving only the endosperm. This process can cause significant losses of fibre, vitamins, minerals, antioxidants and phytochemicals from the grains.Some fibre, vitamins and minerals may be added back into refined cereal products , which compensates for losses, but it is impossible to add the mix of phytochemicals that is lost in the processing. In Australia, it is mandatory for wheat flour used in bread making to be fortified with folic acid and thiamine, and for the salt to be iodised.Refined cereals often have high levels of added sugar, fat or salt, and generally have a higher GI than their wholegrain equivalents. Eating excessive amounts of refined cereals may cause sharp rises in blood sugar levels and strong responses from the pancreas, which, over time, coupled with other unhealthy dietary behaviours, may lead to the development of diabetes.
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Everyday Value Wheat Squares
These certified vegan wheat squares have 49 grams of whole grain per serving and are high in fiber, which can help you not only keep your digestive system in check but can also keep blood sugar stable and even prevent diabetes. We love to jazz this cereal up by tossing some strawberries, walnuts, and flax seeds right into the bowl.
Ezekiel : 9 Sprouted Grain Cereals
Ezekiel 4:9 carries sprouted whole-grain cereals, which are quite healthy for you.
Sprouted whole grains have been allowed to sprout, or germinate, which makes them easier to digest and higher in nutrients than grains that havent sprouted (
23 ).
Furthermore, the original and apple cinnamon flavors do not contain any added sugar and provide 6% of your daily needs for potassium, according to Natures Path .
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Ezekiel : 9 Sprouted Whole Grain Cereal
Hey, if the Bible recommends it, then it has to be good, right? With all organic ingredients, you also get a pretty decent amount of protein first thing in the morning, which is great for athletes. Plus, theres some digestive fiber to help things moving with your digestion.
- Calories: 200 kcal
- Made with organic whole grain wheat and barley
- Added almonds for healthy protein
- 6g of digestive fiber per serving
- check Claims to release more nutrients through the use of sprouted grains and seeds
CONS
- Not fortified with vitamins or minerals
This one could also just be improved with some added minerals.
Cascadian Farm Hearty Morning
By now you realize that there’s no one “best healthy cereal.” But Cascadian Farm Hearty Morning, a nutrient-rich pick, comes close. With whole grain wheat flakes, granola clusters made from whole grain oats, and crunchy bran, this healthy breakfast cereal is practically overflowing with whole grains 30 grams per serving, to be exact. It’s also full of fiber, so you can rest easy at night knowing a satiating breakfast is waiting for you come morning.
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