Cereal is such a mainstay in the American diet that it is consumed more than any other traditional breakfast item (toast and bacon are second and third, respectively), and four out of five Americans consume it for supper, according to a YouGov poll. Cereal, on the other hand, has long been derided as a sugar-laden, highly processed diet devoid of natural nutrients (save for those reintroduced back in the form of fortified B vitamins).
If you're a health-conscious customer who's ever questioned how bad cold cereal is for you, you've probably flipped the box over to read the label on the side panel. Most packaged cereal ingredient listings reveal that they include processed grains as well as a long list of unpronounceable ingredients. But here's the kicker: Cereal may not be as horrible as you believe — as long as you choose your cereal carefully.
Is Cereal Good for You?
Although cereal will never be on par with chickpeas or greens in terms of nutritional content, it does have some redeeming aspects. What's the catch? This only applies if you choose whole-grain cereals.
According to the Whole Grains Council, although most Americans consume enough total grains, few consume enough whole grains, and over 40% do not consume any at all. This is a concerning trend, considering that whole grains may lower your risk of a variety of ailments, including heart disease and type 2 diabetes, and may also help you lose weight. "Half of the grains you consume every day should be whole," advises Long Island nutritionist Catherine Fody Flanagan, M.S., R.D.N., C.D.N., V.L.C.E. That's a minimum of three to five servings if you're following the Dietary Guidelines (one cup of whole-grain, ready-to-eat cereal is considered a serving).
However, whole grains are just half of the tale; it's what's in the whole grains that matter, beginning with fibre. According to Lauren Hubert, M.S., R.D., a dietitian in Boston, whole grains are high in fibre (both soluble and insoluble), making these cereals a healthy carbohydrate source, particularly if you follow a plant-based diet. What's the surprise? According to research given at a recent American Society for Nutrition conference, just 5% of women and 9% of men in the United States are fulfilling their daily fibre requirements (25 grammes for women, 38 grammes for men).
Furthermore, the additional nutrients included in whole-grain cereal must not be overlooked. Minerals like iron, selenium, and magnesium, as well as B vitamins like thiamin, riboflavin, niacin, and folate, are among them. According to Flanagan, each has its own set of advantages. Iron, for example, contributes to the transport of oxygen in the blood, magnesium aids in bone development, and B vitamins aid in the generation of energy and the maintenance of a healthy neurological system. In fact, research published in Advances in Nutrition found that eating ready-to-eat cereal on a daily basis may help individuals acquire the nutrients they need and may even lower their risk of being overweight or developing diabetes or heart disease.
What to Look for When Purchasing Cereal
Don't be fooled into believing that all cereal is healthy; it isn't. "Not every cereal is made equal," Hubert explains.
After all, some cereals are made with processed and refined grains that are low in fibre and have a lot of added sugar for flavour. "Too much sugar, particularly at breakfast, may cause a high blood sugar surge followed by a dip, resulting in tiredness, increased appetite, and overeating," Hubert explains. These side effects are exacerbated if you consume a high-sugar morning cereal without a source of protein. High-sugar diets, such as many children's cereals, increase the risk of obesity, type 2 diabetes, heart disease, high blood pressure, and a variety of other health problems, according to Flanagan.
When you throw in the high calories from the additional sugar, as well as the increased fat, cereal becomes a health threat. Obesity, type 2 diabetes, heart disease, and high blood pressure, to mention a few, are all linked to a high-fat diet, according to Flanagan.
Who, after all, follows the serving size when it comes to these nutritionally deficient cereals? If you keep reaching into the box for more because you're addicted to the sweet flavour, you'll risk overeating, which may contribute to weight gain, according to Hubert.
What to Look for in a Healthy Cereal
How can you identify the healthiest cold cereals among the variety on the market, including vegan options? The most crucial criterion has already been established: the cereal must be whole grain. "Look for a cereal composed entirely of whole grains, with at least eight grammes of whole grains per serving if it also contains refined grains," Flanagan advises. Adults should consume at least 48 grammes of whole grains each day, which is why she recommends not saving cereal for breakfast. It may be eaten as a snack in lieu of salty chips and crackers.
Check the ingredient list to see whether grains are mentioned first. It's easy to tell whether a cereal is whole grain by looking for the Whole Grain Council's Whole Grain Stamp. Bonus? Choose sprouted grains, since sprouting may boost nutritional absorption and bioavailability, according to Flanagan.
Check the fibre content of the cereal at the same time. While Hubert suggests searching for one that has two to four grammes of fibre per serving, Flanagan thinks it should have at least five grammes.
Next, seek products with less than five grammes of sugar per serving. Is there another sugar guideline? Check how many grammes of sugar there are compared to total carbohydrate grammes. "The greater the added sugar concentration, the closer the amount of grammes of sugar is to total carbohydrate," Flanagan explains. Check to see whether the carbohydrate content comes from fibre.
Kashi, Muesli, Grape-Nuts, Shredded Wheat with no sugar icing, and basic steel-cut oats, which is oatmeal made without added sugar, include some of the healthiest whole grains.
