Understanding BHT and Its Role in Cereal
BHT, or butylated hydroxytoluene, is a synthetic chemical used as a preservative to extend the shelf life of processed foods, including many breakfast cereals. Its primary function is to prevent fats and oils in the product from going rancid due to oxidation. This keeps the cereal tasting fresh and maintains its texture for a longer period after the box has been opened.
While BHT is approved as "Generally Recognized as Safe" (GRAS) by the FDA, primarily in small amounts, long-term safety has been questioned based on animal studies suggesting potential links to endocrine disruption and other health concerns at high doses. These concerns have driven consumer demand for BHT-free alternatives and led many food companies to respond by changing their formulations. In contrast, some European countries have stricter regulations on its use, and companies like Kellogg's and General Mills produce BHT-free versions for these markets.
Brands That Offer BHT-Free Cereals
Mainstream Brands with BHT-Free Options
Several large cereal manufacturers have proactively removed BHT from many of their products. When shopping, it's always best to check the ingredient label, as formulations can change and some variations of a brand may contain different ingredients.
- General Mills: In response to consumer requests, General Mills began removing BHT from many of its popular cereals years ago. Many of their products now use alternatives like vitamin E (tocopherols) instead. Confirmed BHT-free General Mills cereals include:
- Cheerios (Original, Honey Nut, and most other varieties)
- Kix
- Lucky Charms
- Chex Cereals (various types)
- Fiber One
- Kellogg's: While once a major user of BHT, Kellogg's has also shifted its practices for certain products. According to past statements, some cereals like Special K and Raisin Bran are available without BHT.
- Post: Many of Post's popular whole-grain cereals, such as Grape-Nuts and Shredded Wheat, are also BHT-free.
The Organic and Natural Alternative: Brands You Can Trust
If you prefer cereals from brands that generally avoid all synthetic additives, organic and natural food companies are an excellent place to start. These brands often prioritize whole, simple ingredients and use natural preservatives.
- Nature's Path Organic: A leader in organic products, Nature's Path offers a wide variety of cereals made without synthetic preservatives, including Heritage Flakes and Flax Plus Raisin Bran.
- Cascadian Farm Organic: As a sub-brand of General Mills, Cascadian Farm is dedicated to organic and often BHT-free products, such as their Purely O's and Raisin Bran.
- Whole Foods 365 Organic: This private-label brand offers numerous BHT-free organic cereal options, including Brown Rice Crisps and Bran Flakes.
- Bob's Red Mill: Famous for its wholesome grains, Bob's Red Mill also offers BHT-free cereals like various Muesli products.
Comparing Cereal Brands: BHT-Free vs. Traditional
| Brand/Type | BHT Status | Primary Preservative (If Any) | Notes |
|---|---|---|---|
| General Mills Cheerios | BHT-Free | Mixed Tocopherols (Vitamin E) | A popular choice for those avoiding synthetic preservatives. |
| Nature's Path Organic | BHT-Free | None (organic ingredients) | Rely on ingredients and packaging to maintain freshness. |
| Cap'n Crunch (Traditional) | May Contain BHT | BHT | Check the label, especially for older or non-organic versions. |
| Kellogg's Special K | BHT-Free | (Check label) | Kellogg's offers specific BHT-free products in its lineup. |
| Homemade Cereal | BHT-Free | None | Full control over all ingredients. Must be consumed more quickly. |
| Post Grape-Nuts | BHT-Free | None | A classic, simple cereal option. |
How to Identify BHT-Free Cereal on Your Own
Even with lists and recommendations, the most reliable method is to check the ingredient label yourself. Here’s what to look for:
- Read the Label: Look for "BHT" or "butylated hydroxytoluene" listed under the ingredients. It is often near the end of the list. If it's not listed, the product is BHT-free.
- Check for Alternatives: Many manufacturers will list their chosen alternative antioxidant. Search for terms like
mixed tocopherols(a form of vitamin E),rosemary extract, orascorbic acid(vitamin C). - Look for Certifications: Products with an organic certification or those labeled as "free from artificial preservatives" are excellent choices, as they will not contain synthetic additives like BHT.
- Verify Packaging: BHT can sometimes be in the packaging itself, such as the cereal box liner, though companies like Kellogg's have noted testing alternatives here too. The ingredient list on the side of the box refers to the food inside, not the packaging material, so focus there first.
Conclusion: Making an Informed Cereal Choice
The concern around synthetic preservatives like BHT has spurred positive changes in the food industry, leading to a much wider selection of cereals without BHT. By understanding what BHT is, knowing which brands offer cleaner options, and taking a moment to read the ingredient labels, you can confidently choose a healthier breakfast cereal. For more in-depth information on food additives, you can visit the Environmental Working Group's website.
