Cereal is the most frequently consumed breakfast. However, the question about the health aspects of cereal always arises. Therefore, you might be in search of the best healthy breakfast cereals that boost your nutrient intake and helps to get a perfect diet.
In these fast and modern times, one generally doesn’t have time to prepare a lengthy breakfast. So, cereal comes in handy in this case.
But most of the cereals are loaded with sugar and can spike up your blood sugar level real fast.
This problem could be solved by choosing cereals that are healthy and will give you maximum nutrients.
Significance of Breakfast Cereals/Health Benefits
The most essential meal of the day is breakfast since it provides the body and brain with the nutrition they need after a night’s sleep.
- Cereals are high in vitamins, minerals, and phytochemicals, all of which are important for good health. Plant diets include phytochemicals, which have been related to important health benefits.
- You may get nearly half of your daily required calcium intake in just one meal by adding low-fat milk to your cereal.
- Breakfast cereals contain a slow-release carbohydrate that helps you stay energized and focused throughout the day.
- When compared to other breakfast options, breakfast cereals perform admirably. 1 bowl of cereal with milk has fewer calories than toast with peanut butter or jam or a meat-and-cheese breakfast sandwich.
- In addition, one bowl of breakfast cereal with milk has less sugar than many other breakfast options.
- Breakfast cereals are a good source of protein.
- Cereals are a good supply of several minerals, including iron, magnesium, copper, phosphorus, and zinc a good source of B group vitamins, including folate.
- Antioxidants and phytochemicals found in a bowl of cereal can help reduce blood cholesterol levels.
How to Choose Best Healthy Breakfast Cereals
Cereals for breakfast are a quick and easy way to get your day started. However, not all cereals are equal in terms of health advantages. Cereal is a delicious and easy breakfast choice. However, many of the attractive cereal boxes are more like sugar bombs than healthy meals. Is cereal ever a healthy option?
Breakfast cereal manufacturers are competing for your attention. They will say things like whole-grain or fruit and yogurt in their breakfasts. Or that they will keep your heart healthy and nourish you.
Much of it is merely hype. How can you determine what’s genuine and what’s not? Start by reading the nutrition data and ingredient list on the back of the package. Here are five crucial details to keep an eye out for:
Look For Nutritional Facts
On the side or back of the packaging, look for the Nutrition Facts label. You’ll discover all you need to know right here. Examine the sugar, fiber, vitamins, and minerals content, as well as the component list.
Many kinds of cereal are high in refined carbs and sugars. If you’re searching for a healthy option, stay away from neon-colored or cookie-shaped versions.
However, one should not always judge a cereal box by its cover. Look at the nutrition label and ingredient list to distinguish the healthy alternatives from the sweet treats in disguise.
Look for high-fiber food
Fiber is good for our digestive system, reduces blood cholesterol, helps manage blood glucose (in diabetics), and may help prevent cancer. Fiber can also help manage your appetite and maintain your weight since it keeps you feeling full.
Pick a cereal with at least 5 grams of fiber per serving. High-fiber cereals shredded wheat, oat cereals, puffed wheat, and bran cereals have the highest levels. The less fiber cereal has per serving, the more sugar it contains. Sugary cereals have around 1 gram of sugar per serving on average.
Look for Grain (whole)
Whole-grain cereal is the way to go, whether it’s whole-wheat, whole-grain oats, or whole-grain brown rice. Whole grains provide more fiber, protein, minerals, iron, magnesium, selenium, and B vitamins than white flour and other processed grains.
Heart disease, diabetes, and some cancers can all be reduced by eating whole grains. They may also help with weight control.
Keep an Eye on the Cereal Serving Size
Look up what constitutes one serving of the cereal in the Nutrition Facts table. A thick bran cereal, such as rice puffs, will most likely have a lower serving size. To figure out how much you’re consuming, use measuring cups or a scale. Double or treble the Nutrition Facts table’s values if you want to eat more than one serving.
Look for the Sugars
Sugar is frequently hidden with other names, so you might not identify it in the ingredient list (such as brown rice syrup or evaporated cane juice). Take a look at the stats instead. USDA recommends cereals with less than 6 grams of sugar per dry ounce.
When possible, use no-sugar-added cereals. Make your sugary cereal. Use fresh, frozen, or dried fruit, vanilla, or cinnamon for additional sweetness and flavor.
Compare nutrition labels to find cereals with less sugar if your cereal is sweetened.
Best Healthy Breakfast Cereals
In this article, you will get to know all about the best healthy breakfast cereals. The main focus will be on calorie count and nutrients present in them.
Starting off from these crunchy breakfast squares. These little treats will fill you with the richness and goodness of whole grains.
This cereal contains brown sugar. However, you are also getting a good chunk of fiber and other healthy nutrients in each spoon.
A single serving adds 17% daily fiber to your diet. Moreover, it has a 90% daily value of iron. Therefore, it will cover a large portion of your daily iron intake.
Oatmeal squares are also low in saturated fat. Therefore, there is a chance that it may lower your risk of heart disease.
Lastly, if you add milk to these delicious squares, you can get about 10 g of proteins in a single serving.
Also Read: The 10 Best And Flavourful Coffee Brands
Oatmeal Squares Cinnamon cereal is perfect for those who enjoy cinnamon in their food.
The benefits are the same as the ones in brown sugar squares. In fact, the fibers, iron, and other nutrients all remain the same in every serving. However, this time around there is a touch of cinnamon to it.
Feel free to add this to your breakfast to fill your cinnamon cravings.
Cheerios are one of the most favorite breakfast cereals. Not only adults but also toddlers enjoy munching their cheerios. Most varieties of cheerios are gluten-free and healthy. Whole grain oats cereal is one of them.
This wholesome cereal has only 1 gram of sugar. In addition, there is no artificial stuff in cheerios.
Moreover, a single serving of cheerios provides 5 g protein, 14% dietary fiber, and 70% iron.
Also, when served with skimmed milk, it boosts the intake of vitamin D and calcium.
What’s more, you can enjoy all of these benefits in just 140-190 calories per serving.
Plain old breakfast cereal can get boring and bland sometimes. Fortunately, this cereal could make your breakfast more fun with its added goodness of almonds.
This low-fat, cholesterol cereal is the perfect addition to your breakfast. It fills your day with healthy fats from almonds and a delicious crunch of oats.
Additionally, its high whole grain content makes it a heart-healthy treat. Moreover, this cereal promises to add 10 essential vitamins and minerals to your diet.
These light breakfast muffins are the kid’s favorite. Made with whole grains, these muffins are a rich source of fiber (21%) and have only 130 calories per serving.
It is certified GMO-free and vegan cereal. Therefore, for healthy cereal, Barbara’s Original Puffin is perfect for you and your family.
Weetabix could be one of the most satisfying breakfast cereals.
They are GMO-free, light, and crispy. In addition, they provide an endless amount of energy to start your day.
Weetabix is also very light on added sugar which makes it much more popular. One single biscuit has less than 1 gram of sugar.
Moreover, it is rich in iron and fiber. Weetabix is low in fats and is considered a heart-healthy cereal.
This delicious organic whole-grain cereal has a light touch of cinnamon and sugar on it.
They are free of GMOs and artificial additives. Moreover, it is made from wholesome breakfast ingredients and has an abundant amount of fibers.
However, their sugar content is a bit high, so watch out for the portion size.
If you are looking for a bodybuilding breakfast, then this cereal is for you.
The original lean breakfast cereal by Kashi Go is the best choice for protein cereal. This cereal is a perfect energy booster. Nutrients like protein give long-lasting energy and fiber keeps us full for a long time.
Kashi Go promises to provide these two nutrients in your diet without compromising the quality.
In fact, a single serving provides a whopping 46% of fiber and 17% protein. Moreover, it has just 180 calories and is GMO-free.
Qi’a chia, buckwheat, and hemp are powerhouses of nutrients. It gives a wholesome start to your day by adding in 16% fiber and 6g protein to your breakfast.
This cereal has 0 added sugar and contains only 140 calories.
Not only that, it fuels the body with omega 3s and has no artificial additives. It is an organic certified cereal and tastes super delicious no matter how you eat it.
Don’t limit this superfood just for cereal use. Add them to your yogurt or smoothies to make it more fun.
Ezekiel 4:9 sprouted grain cereal by Food for Life is certified organic and has all-natural flavors.
This delicious cereal has 21% fiber and 8 grams of protein. Therefore, it is safe to say that you will feel energetic and full for a long time after eating it.
In addition, this cereal is dairy-free and vegan-friendly. Moreover, topping this cereal with fruits makes it more healthy.
Frequently Asked Questions
Following are the questions in people’s minds about what are the best healthy breakfast cereals to buy.
1. Is it possible to lose weight while eating cereal?
Almost any diet, any nutritionist will tell you, may lead to weight reduction if you reduce enough calories at least. Cereal for breakfast can help you lose weight since it is lower in calories and fat than many other typical breakfast meals. Cutting calories at any meal, of course, can help you consume fewer calories overall.
You will most likely lose weight if you consume a low-calorie bowl of cereal like Special K, plain Corn Flakes, Shredded Wheat, plain Cheerios, or Rice Krispies.
2. Is it possible to eat cereal at night?
Not all cereals are harmful to you at night, but if you consume one that’s rich in sugar and poor in fiber, you’re messing with your blood sugar. Due to the sugar-induced insulin overproduction, you’ll most likely wake up hungry a few hours later or in the morning.
3. What value do you place on cereal consumption?
Including cereals and whole-grain foods in your diet will help keep blood sugar levels stable and reduce the need to eat often. The body’s ability to digest food gets more difficult as we get older. Cereals with a high fiber content aid in intestinal health and help you maintain a healthy weight.
4. For breakfast, is it preferable to have eggs or cereal?
According to research, people who ate eggs for breakfast waited longer to feel hungry than those who ate a bowl of ready-to-eat cereal. Scientists believe that when compared to wheat protein, egg protein may help people feel fuller for longer.
5. What happens if you eat cereal for breakfast every day?
It’s not good:
- You eat sugary, fatty, and salty breakfast cereals.
- Excessive consumption can result in weight gain and health problems such as tooth decay and high blood pressure.
The best trick to choose the best healthy breakfast cereals is always to check their label. The nutrition label will list all the things you need to know. For example, calorie count and serving size.
Other than that, always make sure to go for high-fiber cereal. Fiber keeps you full for a long time and you don’t get hungry often by eating fibers.
In addition, fiber-rich cereal is for weight loss and may prevent the risk of heart disease.
Always make sure that the sugar count is low. Flavored and fruity cereals are a sugar bomb, so avoid those if your aim is healthy eating.
Moreover, make sure to check protein content. Protein is good for muscles and bodybuilding. They also provide lasting energy.
Lastly, aim for fortified or nutrient-dense cereals. These cereals are generally enriched with nutrients that are hard to obtain like iron and folate. Iron helps in blood formation. Therefore, choosing a healthy cereal can also help prevent anemic conditions.