Nutrition Experts Reveal the Top Breakfast Cereals for Your Health (Plus the Ones to Avoid)
When you get up in the morning and swing your legs over the side of the bed, do you grab a bowl of cereal to start your day? Cereal enthusiasts who find themselves hungry reached for their favorite boxes. $23 million value of packaged cereals in the U.S. for 2024, with expectations they will purchase $64 billion globally . Individuals appreciate the ease of ready-to-eat cereal boxes and view them as part of a nutritious morning meal. Yet, just how wholesome are these options really?
Sure, some excel, but others fall short. By following advice from three diet specialists, you can choose the most nutritious cereal options for yourself.
Firstly, don’t be misled by a recent food categorization that demonizes every type of cereal.
The NOVA food categorization system has been generating undue confusion regarding what constitutes "ultraprocessed" foods. This system was created by the Center for Epidemiological Studies in Health and Nutrition, part of the School of Public Health at the University of São Paulo in Brazil, and it categorizes foods based on their degree of processing and suggests steering clear of "ultraprocessed foods" such as candies and sodas. Every type of breakfast cereal is included in this ultraprocessed classification. This categorization has sparked discussions amongst nutritional professionals.
Courtney Pelitera A registered dietitian (RD) believes that the NOVA scale is being misunderstood. They explain, "The term 'processing' encompasses every physical, biological, and chemical method utilized during the production of foods, which includes the addition of preservatives. The purpose of this categorization system was not intended to assess whether a food item is healthy, despite how widely this interpretation circulates on various social platforms."
According to RD Kelly Toups LeBlanc , the Vice President of Nutrition Programs at Oldways Not all ultra-processed foods are alike. "Certain ultra-processed items, such as whole grain breakfast cereals, include key food groups advised by the Dietary Guidelines for Americans. However, other ultra-processed products, like candy bars and sodas, fall short."
She disagrees with how the NOVA list classifies foods, particularly when it comes to whole-grain cereals.
For instance, refined grains such as all-purpose flour, degermed cornmeal, and white rice—which have undergone processing to remove their beneficial bran and germ—are surprisingly classified as minimally processed, placing them in the same category as fresh broccoli," LeBlanc explained. "Meanwhile, packaged 100% whole grain breads and whole grain breakfast cereals are categorized as ultra-processed.
In reality, whole grain cereals can play a crucial role in nutrition assistance programs, offering essential nutrients to at-risk groups. In a 2023 study From the USDA, government researchers created a balanced seven-day meal plan with 2,000 calories per day where 91% of the calorie intake was derived from highly processed foods," stated LeBlanc.
What criteria does an RD use when evaluating a breakfast cereal?
Sarah Keathley , RD, prioritizes these aspects initially:
Protein: Protein plays a key role in constructing muscles, forming bodily tissues, and supplying energy. Research has begun to show signs that protein at breakfast could have positive benefits, including appetite regulation, better muscle development and overall decreased energy intake throughout the day.
Fiber: It keeps you full and satisfied, and is a necessary component for gut health and regularity. Per the National Institutes of Health (NIH), almost 95% of both adults and children fall short in fiber consumption Cereal can serve as an excellent nutritional aid to provide you with a morning shot of fiber to kick off your day.
Minimal ingredients: This provides clarity. A customer can grasp what goes into their product and eventually into their system.
Low added sugar content: Limit intake to 5-10 grams or less per serving, equivalent to about one or two teaspoons of sugar from added sugars. According to the American Heart Association, this guideline applies particularly to women. No more than 6 teaspoons. No more than 6 teaspoons of added sugar per day for women and no more than 9 teaspoons per day for men. According to the NIH, high consumption of sugar plays a significant role in the obesity crisis. Additionally, it contributes to the rising rates of various health issues. pre-diabetes and type 2 diabetes ).
RDs list the best-performing cereals in the U.S.:
Keathley and Pelitera examined the object. top-10-selling cereals in the United States, and t hese are their rankings.
#1 Cheerios (most popular)
- Low in added sugars with just 1 gram per serving.
- Minimal ingredients
- Richer in fiber with 4 grams per serving and higher in protein with 5 grams per serving.
#2 Frosted Mini Wheats (8th most popular)
- Higher fiber content with 6g per serving
- Higher protein content at 5g per serving
- Why settle for second place? Each mini wheat bite contains 12 grams of added sugar per serving just to create the frosted topping.
- It includes BHT (butylated hydroxytoluene) to prolong the cereal’s freshness. While the FDA considers it safe, this additive has previously sparked debates regarding potential health risks when consumed in higher quantities. Particularly, targeting organ toxicity If used over an extended period at high dosages, BHT is prohibited in Japan and the European Union.
#3 Life Cereal (ranked 9th in popularity)
- Fiber with 3 grams per serving
- Protein content is 4 grams per serving.
- Added sugar content is 8 grams per serving
- Contains two dyes
#4 Honey Nut Cheerios (3rd most popular)
- Fiber with 3 grams per serving
- Protein content stands at 3 grams per serving.
- The added sugar content is 12 grams per serving.
- This is still a larger amount of added sugar for one serving, but does contain less dye and ingredients than its other counterparts in comparison. Although, keep in mind, this cereal does contain a controversial ingredient called tripotassium phosphate . The FDA considers the small amounts of this ingredient safe to use as a preservative, but some worry this may have long term adverse effects on renal function .
#5 Fruit Loops (6th most popular)
- 2g fiber per serving
- 2g protein per serving
- 8g added sugar per serving
- Although it is lower in added sugar than Honey Nut Cheerios, it does contain at least four different types of dyes to create its vibrant colors in each bowl.
- It also contains BHT
#6 Cinnamon Toast Crunch (ranked 5th in popularity)
- 3g fiber
- 2g protein
- 4 grams of fat, which is slightly more compared to other cereals, due to its higher content of canola or sunflower oil.
- 12 grams of added sugar per serving
- Trisodium phosphate It includes an additional component that provides a crunchy texture and enhances colors. The FDA deems this substance safe for consumption in minimal quantities. However, using significantly greater amounts of this ingredient turns it into a potent cleanser effective against grease and dirt but becomes detrimental to humans, animals, and vegetation.
#7 Lucky Charms (ranked 7th in popularity)
- 2g fiber per serving
- 3g protein per serving
- 12 grams of added sugar per serving
- Four food coloring agents to dye the marshmallows
- Also contains trisodium phosphate
#8 Frosted Flakes (2nd most popular )
- 1g fiber per serving
- 2g protein per serving
- 12 grams of added sugar per portion
- Contains BHT
#9 Fruity Pebbles (10th most popular)
- 0g fiber per serving
- 1g protein per serving
- 12 grams of added sugar per serving
- Five different dyes to achieve the rainbow color effect in the pebbles
Other packaged cereals experts recommend:
Aside from the top sellers, like Cheerios, our RDs had some personal picks to recommend.
Keathley likes the numbers on these tasty cereals:
Kashi GO Crunch: 3/4-cup serving; 190 calories/serving; 16g whole grains; 10g added sugar; 9g fiber; 9g protein
Nature's Path Organic Heritage Flakes Cereal: A single serving size of one cup contains 160 calories. It includes 23 different types of whole grains and has 5 grams of added sugars. Additionally, each serving provides 7 grams of dietary fiber and 5 grams of protein.
Ezekiel 4:9: A half cup portion; contains 180 calories per serving; has zero grams of sugar; includes 6 grams of fiber; and provides 8 grams of protein.
Puffins Cereal: A single serving size of one cup contains 130 calories per portion; includes 11 grams of whole grains along with 7 grams of added sugars; provides 6 grams of dietary fiber and 3 grams of protein.
Pelitera recommends :
Kashi Autumn Wheat Cereal: It will resemble Frosted Mini Wheats but offers 7 grams of fiber, 7 grams of protein, and just 7 grams of added sugar.
Cascadian Farms Variety Pack Mixed Berries Cereal is an excellent choice with no additional sugar and contains 6 grams of fiber.
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