Breakfast cereals are a popular and convenient way to start your day. They can provide you with energy, fibre, vitamins and minerals that your body needs. But not all cereals are created equal. Some are loaded with sugar, salt and artificial ingredients that can do more harm than good. So how do you choose a healthy breakfast cereal that suits your taste buds and your health goals? Here are some tips and recommendations to help you make an informed decision.
What to Look for in a Healthy Breakfast Cereal
When it comes to choosing healthy breakfast cereals, the most important things to consider are ingredients and serving size. By focusing on wholesome, nourishing ingredients and avoiding excess (and processed) sugars, you can pour yourself a breakfast cereal bowl and feel good savoring every delicious spoonful.
Here are some general guidelines to follow when reading the nutrition labels of breakfast cereals:
- Limit added sugar: Try to choose a breakfast cereal with under 5 grams of added sugar per serving. Added sugar can come from various sources such as honey, maple syrup, brown rice syrup, molasses or fruit juice concentrate. It can also be hidden under different names such as sucrose, glucose, fructose, maltose or dextrose. Too much added sugar can increase your risk of obesity, diabetes and heart disease.
- Aim for high fibre: Breakfast cereals that pack at least 3 grams of fibre per serving are optimal. Fibre helps you feel full longer, supports your digestion and lowers your cholesterol levels. Fibre also feeds the beneficial bacteria in your gut that play a role in your immunity and mood. Look for cereals that contain whole grains such as oats, wheat bran, barley or quinoa as their main ingredients. You can also boost your fibre intake by adding fruits or nuts to your cereal bowl.
- Pay attention to portions: The recommended serving size for most breakfast cereals is about 30 grams or ¾ cup. However, many people tend to pour more than that into their bowls without realizing it. This can lead to overeating calories, carbs and sugars that can sabotage your weight loss efforts or cause blood sugar spikes. To avoid this problem, use a measuring cup or scale to portion out your cereal before adding milk or yoghurt. You can also use smaller bowls or plates to trick your eyes into thinking you have more food.
- Read the ingredients list: The ingredients list tells you what’s actually in your cereal besides the nutrition facts panel. Ideally, you want a cereal that has few and simple ingredients that you can recognize and pronounce. Avoid cereals that have artificial colours, flavours or preservatives as they may cause allergic reactions or other health issues. Also steer clear of cereals that have hydrogenated oils or palm oil as they contain unhealthy trans fats that increase your risk of heart disease.
- Add some protein: Protein is another key nutrient that helps you feel satisfied and energized throughout the day. It also supports your muscle growth and repair after exercise. Most breakfast cereals are low in protein unless they contain nuts, seeds or soy products as ingredients. To increase your protein intake from cereal, you can choose one that has at least 5 grams of protein per serving or add some protein-rich toppings such as milk (dairy or plant-based), yoghurt (Greek or regular), cottage cheese, eggs (hard-boiled or scrambled), nut butter (peanut or almond) or protein powder (whey or vegan).
What Are Some Healthy Breakfast Cereal Options?
Now that you know what to look for in a healthy breakfast cereal,
here are some examples of brands and products that meet these criteria:
- Sanitarium Weet-Bix: This classic Australian brand offers whole wheat biscuits that are high in fibre (3.3 grams per biscuit) and low in sugar (0.4 grams per biscuit). They also contain iron,
folate and B vitamins that support your energy production and blood health.You can enjoy them with milk,yoghurt,fruit or honey for a balanced breakfast. - Uncle Tobys Oat Brits: These oat-based biscuits are another high-fiber option (4 grams per biscuit) that have no added sugar
