If you’re looking for a healthy breakfast cereal, you have many options. There are low-sodium and whole grain cereals as well as fruit-topped cereals. If you’re not sure what to choose, ask your dietitian. Using a continuous glucose monitor can also help you find a healthy cereal that suits your needs.
Whole grain cereals
If you’re looking for an energy-packed way to start the day, consider whole grain cereals. They come in many varieties and come with a number of health benefits. Nutritionist Laura Jeffers recommends seven nutritious choices to get you started. One such cereal is amaranth, a pseudocereal that was a staple of the Incas, Mayas, and Aztecs. This grain is a seed that’s usually cooked in water for about 20 minutes.
Other cereals include Kix, which contains six grams of fiber and less than one gram of sugar per serving. The cereal also contains organic sprouted soybeans, which contain plant-based protein. O’s is a good choice because it is vegan-friendly, has no added sugar, and has a short ingredient list of mostly organic ingredients.
Another option is pumpernickel, which looks like whole grain bread, but is made of refined flours. It also contains wheat germ, which is a vitamin-rich embryo, and does not count as whole grain. If you are unsure which cereals are the healthiest, check the nutrition labels.
Another great option for breakfast is oatmeal. This is a great way to get your daily dose of natural whole grains. This grain type is high in fibre, which will help you burn off excess energy and keep your body at a healthy weight. And if you’re not a huge fan of oatmeal, you can always opt for granola or puffed rice grains. However, it’s important to choose cereals that are minimally processed.
The Council for Whole Grains offers tips on choosing healthy cereals, as well as whole grain foods. To help you find a whole grain product, you can also look for the Whole Grain Stamp.
Low-salt cereals
When buying breakfast cereals, look for whole grain varieties that have no added sugar or salt. Whole grains contain a lot of fibre and can be sweetened with fruit. They are also beneficial for your heart health and digestion. Choose cereals with less than 10 grams of sugar per serving, and those that have only 200mg of sodium per serving. You can enjoy these cereals by themselves, or pair them with milk, yogurt, fruit, nuts, or seeds.
Low-salt breakfast cereals can be filling, too. Some cereals may be advertised as being low-salt, but in reality, they are loaded with sugar and are unhealthy for you. To avoid this, you should limit the number of added sugars in your diet to 10% of your total daily calorie intake.
For a low-sodium breakfast cereal, opt for oats. These cereals are rich in soluble fibre called beta-glucan, which can reduce cholesterol in your body. It is best to take porridge with water or low-fat milk, since these cereals have more beta-glucan than their sugary counterparts.
Several brands make low-sodium cereals. Quaker’s Puffed Rice and Kellogg’s Frosted Mini-Wheats contain less than 100 milligrams of sodium per serving. Other brands include Quaker’s Sun Country Granola with Raisins and Dates and Kellogg’s Strawberry Squares.
Kashi Go Original cereal is another option. At one cup, it contains seven whole grains, giving you 50% of your daily fiber requirement. It also contains only seven grams of added sugar and hits the sodium target of 5%. It also provides 20 grams of protein.
Fiber-rich cereals
Fiber-rich breakfast cereals are a great way to start the day. Fiber is a nondigestible carbohydrate that supports bowel health and regularity, as well as healthy cholesterol and blood sugar levels. However, not all cereals are created equal, and some are more high-fiber than others. Below, you’ll find a few choices that are both high in fiber and low in sugar.
For the best fiber intake, choose cereals with at least five grams of fiber per serving. Fiber-rich breakfast cereals can be made with the peels of fresh fruit or dried fruits. Fresh fruit has more fiber than fruit juice, and should be added to cereals if possible. A high-fiber breakfast cereal will keep you feeling full until lunchtime. It may even help you get through that mid-morning slump! You should also check the packaging of your breakfast cereals to find the amount of fiber they contain.
Several clinical trials have investigated the effects of fiber on satiety and appetite. While the results are inconsistent, one trial found that breakfast cereals that contained high-fibre content were associated with a lower energy intake at lunch and breakfast. The fibre-rich breakfast cereals also caused a higher change in appetite compared to the low-fibre ones.
Studies also show that cereals with high levels of fiber may help lower the risk of type 2 diabetes. In fact, the consumption of high-fiber cereals may help people prevent the onset of type 2 diabetes, one of the most common conditions associated with the Western diet. Despite this, it is important to note that fiber from cereals differs from fiber from fruits and vegetables.
Research has linked whole-grain intake with lower risk of type 2 diabetes and CVD. In addition, the presence of cereal fibre is associated with lower insulin levels, and a study of 59,000 women found that the highest-fibre cereals reduced their risk of type 2 diabetes by 18%.
Fruit-topped cereals
Fruit-topped breakfast cereals are a great way to include more fruit in your child’s diet. They are naturally sweet and have high fibre content. They also add a nice crunch and taste to the cereal. You can buy frozen or tinned fruit to add to your cereal. Alternatively, you can use dried fruit in place of fresh fruit.
For a tropical flavor, consider using mango. This fruit is rich in antioxidants, which may improve heart health. Also, add some dried apple slices. You can also try pomegranate seeds. Another way to add a fruit topping to your cereal is by using a granola.
Another option for fruit-topped breakfast cereals is by eating the whole grain varieties. Whole grain cereals contain more fibre and fewer calories. They also contain plenty of vitamins and protein. Moreover, they are low-fat and low-sugar alternatives. Moreover, they don’t contain any dyes or preservatives. They are just good nutrition for your body.
Dried fruit is also another option for adding flavor to your cereal. Dried cherries, raisins, and blueberries are all good options for replacing sugary cereals. Dried fruit-topped breakfast cereals have become more popular in the last few years. The popularity of these cereals has led many companies to incorporate these natural ingredients into their product.
These cereals have been a hot topic on Tik Tok and are a quick and easy way to get a healthy start in the morning. The cereals are gluten-free, dairy-free, and refined-sugar-free. You can even prepare the fruit ahead of time by washing it and storing it in an airtight container.
Avoiding sugary cereals
You might be tempted to add sugar to your morning cereal. However, this can lead to health problems such as obesity, diabetes, and inflammation. Sugary cereals are easy to prepare and contain little nutritional value. Not only are they bad for your health, but they can also make losing weight harder.
Many people enjoy the flavor of sugar-laden cereals, but they shouldn’t be eaten on a daily basis. While sugar may give a cereal its flavor, it is actually not necessary for a healthy diet. It is important to take a look at the total amount of sugar in each serving.
You can tell if a cereal contains sugar by checking its label. Some cereals feature health claims on the box, but you should always check the nutrition facts. Some manufacturers hide the sugar content on their boxes. If they list sugar more than once, this means the cereal has more than one serving size. The larger the serving size, the more calories you’ll consume.
Choosing cereals with less sugar and more fiber is a good way to reduce your intake of sugar in your daily diet. Increased fiber and less sugar help regulate insulin levels and reduce your risk of diabetes. To help you decide which cereals are right for you, Stacker created a guide to the sugar content of 50 popular breakfast cereals. The guide ranks cereals by the number of grams of sugar per 100 grams.
Sugar is a hidden ingredient that is often disguised with other names. Some examples include brown rice syrup or evaporated cane juice. The USDA recommends choosing cereals with no more than six grams of sugar per dry ounce. This is often equivalent to a third of a cup, but it can vary.
