Cereal is a breakfast staple for many people, but what’s the healthiest cereal to eat? Sadly, there’s no magical answer. An article in The Guardian looked at 25 popular kinds of cereal and calculated their sugar content. Some of the highest sugar cereals are Post Golden Crisp, Frosted Flakes, and Honey Bunches of Oats with Almonds.
At the same time, some of the lowest include Multi-Bran Chex, Total Raisin Bran, and Kashi’s Go Lean. Both of these lists are based on cereals that are widely available in the United States. But even though there’s no one answer to the question of which is healthiest, there is some advice you can follow. A breakfast cereal that has less sugar usually has more fiber, which will help keep you full longer. Plus, if you pick one that’s high in protein, you’re likely to stay full longer than if you ate a sugary cereal without much protein. Bran is a type of fiber that will also help fill you up and lower your cholesterol.
In addition, choosing whole grains over refined grains is a good idea. Whole grains are better for controlling blood sugar levels and can reduce the risk of heart disease, diabetes, cancer, and obesity. That doesn’t mean they’re low in calories or fat or that they’ll always help you lose weight. They’re still junk food if you eat them in excess, but they are healthier than refined grains.
And the last piece of advice for choosing a healthy cereal revolves around how you prepare it. Some cereals are lower in ingredients that can kick you out of ketosis, like sugar and grains. But if you add milk or yogurt to them and then top them with fruit, nuts, or sugar-added crunchy stuff, you might be sabotaging your efforts to lose weight with your breakfast choices.
What is the healthiest breakfast cereal?
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So what is the healthiest cereal when it comes to breakfast? That depends on your goals for that meal. If you want to lose weight or maintain your weight, choose cereals that are high in protein, fiber, and low sugar. The higher the fiber content, the longer you’ll be full. (The obvious exception here is if your goal is to lose weight quickly by overeating large portions of tasty foods.)
Grape-Nuts cereal
The most popular cereal for losing weight is Grape Nuts. The fiber in it will help you feel full longer and the crunchiness of it will keep that feeling going. Some people even report feeling full after three days of eating it for breakfast. You can mix in frozen berries or fruit, nuts, and milk to make a tasty breakfast bowl.
Cheerios cereal
Another popular cereal is Cheerios. But you have to watch how much sugar you add to them or they won’t be healthy. You can add nuts to them or even make a bacon and egg breakfast bowl. Just remember that Cheerios isn’t nearly as filling as Grape Nuts, and you’ll need to eat more than you might want.
Maintain your weight
If your goal is to maintain your weight, then look for a cereal that’s high in protein and fiber. The one I like is Fiber One because it’s low in sugar and has 12 grams of protein per serving. You can add bananas, eggs, Greek yogurt, nuts, or fruit to it and make a healthy breakfast bowl.
Weight loss
The most nutritious cereal isn’t necessarily the most popular one. To reach your weight loss goals you might want to choose a cereal that’s high in fiber, low in sugar, and high in protein. You can follow the suggestions here to make delicious food that will help you lose weight while maintaining your health.
Healthy advice
The best advice is to choose healthy, low-sugar cereals like Fiber One or Grape Nuts, and balance your bowls with fresh fruit and nuts. Remember that when you top a bowl of cereal with nuts or milk-based yogurt, it becomes more like a meal than a snack—so you’ve got to limit your portions so you don’t overeat. If you want to lose weight, then have a bowl of cereal with plenty of fiber, protein, and low-sugar fruit toppings. If you just want to keep your weight up, then choose a cereal that will keep you energized all day.
It’s worth pointing out that none of the cereals listed here is the healthiest choice for breakfast on a regular basis. Even if you do get the recommended servings of sugar and grains in your cereal every day, nothing will prevent you from gaining extra weight.
Breakfast cereals can help you lose weight, but only if you know how to balance them with fruits, nuts, healthy fats, and lean protein. If you want to make the most of your cereal then add lots of natural ingredients such as berries. At the same time, choose cereals that are low in sugar and enriched with fiber.
But don’t forget that regular cereal isn’t the healthiest breakfast choice on a daily basis. If you want to lose weight, then focus on eating whole foods such as eggs, lean meat, fruits, and vegetables. Don’t eat cereal as a meal unless you’re following the right recipe.