If you’re like many health conscious cereal lovers, you may get frazzled and confused when when cruising down the cereal aisle. One cereal package carries the claim “helps prevent heart disease” and another screams “low sugar.” But reading the fine print to discover which is best can unfortunately take all day.
The truth is that nearly 400 new cereals hit the market last year alone. Adding to the confusion as you stand in the store aisle: some researchers say that nutritional differences among cereal brands are greater than among almost any other kind of food. While some cereals pack in the nutrients, others are just dessert in a box. But even with all the rows and rows of choices, it is possible to pick the right kind for your body and taste buds.
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One question that I’ve received dozens of times is “what makes a good, wholesome cereal”? Here’s a general breakdown:
It should contain a serving of whole grains (16g) or at least have a whole grain as the first ingredient, be relatively low in sugar (10g or less), be a good source of fiber (3g per serving), and be free of artificial colors and dyes.
Don’t forget the fiber! Some cereals have an impressive 14g of fiber with a surprisingly good taste. Instead of sticking with high fiber cereals that contain mostly wheat bran, look for those loaded with whole grains, too, making it a well-rounded choice. Remember, whole grains contain the bran, germ, and endosperm part of the grain (the whole grain) making it preferable to just wheat bran.
Add your own healthy sweet ingredients. Start with a no-sugar or low-sugar cereal and sprinkle on pomegranate seeds. Or blend 1/2 banana and 1/2 cup milk and pour in. Also great: 1 teaspoon mini chocolate chips (4 grams of sugar)
Image Source: prevention.va.gov
For Those Trying to Lose Weight
Pick a cereal with fewer than 150 calories per serving. Cereals range from 60 to 350 calories per serving, so read the label carefully and watch the serving size. If you like a lighter variety, such as puffed wheat or brown rice cereal (about 70 calories per serving), toss on 2 tablespoons of a high-fiber cereal to fill you up.
Image Source: foodista.com
The Bottom Line
Although it may be difficult, be sure to ignore those catchy claims on the front of the box. They’re just misleading. Trust me. Go straight to the nutrition facts label. Here’s what to look for:
- Remember the “Rule of Fives”: Choose cereals with at least 5 grams of fiber per serving, and less than 5 grams of sugar.
- Look for each serving to contain at least 3 grams of protein.
- Read the list of ingredients. The top ingredients should be “whole wheat”, or “wheat bran”—not just “wheat”. These whole grains are naturally low in fat, and high in fiber.
- Avoid cereals that list hydrogenated oils, artificial dyes or colors, and chemical preservatives as ingredients—these will hinder your healthy diet!
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