Decoding the Cereal Aisle
Choosing a healthy breakfast cereal can be difficult because of confusing marketing and the many options available. The key is to look past the packaging and understand how to properly read a nutrition label and ingredient list. The most nutritious cereals use whole, unprocessed ingredients, and are low in sugar and high in fiber.
The Whole Grain Rule
Whole grains are the most important part of a healthy cereal. Look for “whole grain” as the first ingredient, such as whole wheat, whole oats, or whole millet. Whole grains contain the entire grain kernel—the bran, endosperm, and germ—which provides essential vitamins, minerals, and dietary fiber. Cereals made from refined grains like “rice flour” or “corn flour” have been stripped of much of their nutritional value. Oats, sprouted grains, and bran are almost always considered whole grains, even if the label doesn't specify it.
Mind the Added Sugar
Sugar is the biggest problem in many breakfast cereals, especially those marketed to children. Dietitians suggest choosing cereals with 6 grams of added sugar or less per serving. If you prefer a sweeter taste, it’s best to buy a plain, low-sugar cereal and add fresh or dried fruit yourself, which provides natural sweetness and additional fiber. Be wary of cereals that claim to be “naturally sweetened” with fruit juice concentrates or date powders, as these still count as added sugars.
Prioritize Fiber and Protein
A high-fiber, high-protein cereal will keep you feeling fuller for longer and aid digestion. Whole wheat and oats offer more fiber than whole-grain rice or corn. Look for unprocessed fiber sources like wheat bran or psyllium, as these are more effective than processed fibers such as chicory root or inulin. Protein content can vary among cereals, but aim for options with at least 5 grams per serving to boost satiety. Pairing cereal with a source of protein like Greek yogurt or milk is another great strategy.
Sodium and Unnecessary Additives
While sodium is less of a concern than sugar, it's worth checking the content, especially in processed flakes. Aim for cereals with 200mg or less of sodium per serving. Avoid synthetic food dyes, which are common in colorful, kid-friendly cereals, and be skeptical of claims involving added vitamins or probiotics, as they often don't compensate for a poor nutritional profile.
Top Contenders for Healthiest Breakfast Cereal
Based on dietitian recommendations and nutritional guidelines, several cereals are particularly healthy:
- Plain Oatmeal: Plain rolled or steel-cut oats are a great source of soluble fiber (beta-glucan), which can help lower cholesterol. Avoid flavored packets with added sugar and instead add your own fruits, nuts, or seeds.
- Grape-Nuts Original: This is a zero-added-sugar, dense cereal known for its high fiber and protein content. It's a no-frills option for those serious about nutrition.
- Shredded Wheat (Plain): A simple, whole-grain option with no added sugar or salt. It's a filling and versatile base for your favorite healthy toppings.
- Muesli (No Added Sugar): Authentic muesli mixes are packed with whole grains, nuts, and dried fruit. Choosing a no-added-sugar version lets you control the sweetness. Bob's Red Mill offers a great gluten-free option.
- Kashi GO: Several varieties of Kashi GO, such as the Toasted Berry Crisp and Cinnamon Crisp, offer a strong balance of whole grains, high fiber, and a substantial protein boost.
- Nature's Path Organic Smart Bran: This cereal is exceptionally high in fiber, containing 17 grams per serving, and is organic.
Comparison of Healthy Cereal Brands
| Cereal | Added Sugar (per serving) | Fiber (per serving) | Protein (per serving) | Key Features |
|---|---|---|---|---|
| Plain Oatmeal | 0g | ~4g (in 1/2 cup dry) | ~5g (in 1/2 cup dry) | Excellent source of soluble fiber; heart-healthy; very customizable. |
| Grape-Nuts Original | 0g | 7g (in 1/2 cup) | 6g (in 1/2 cup) | Zero added sugar; very dense and crunchy; high fiber. |
| Post Shredded Wheat | 0g | 8g (in 1 1/3 cups) | 7g (in 1 1/3 cups) | Zero added sugar; simple, whole-grain ingredient list. |
| Nature's Path Smart Bran | 8g (in 3/4 cup) | 17g (in 3/4 cup) | 4g (in 3/4 cup) | Exceptionally high in fiber; aids digestion. |
| Kashi GO Cinnamon Crisp | 8g (in 1 cup) | 13g (in 1 cup) | 13g (in 1 cup) | High in fiber and protein; satisfying crunch. |
| Cascadian Farm Purely O's | 1g (in 1.5 cups) | 4g (in 1.5 cups) | 4g (in 1.5 cups) | Very low sugar; organic; simple ingredients. |
Making Your Cereal Even Healthier
Even the healthiest box of cereal can be improved with a few additions:
- Add Fresh or Frozen Fruit: Boost sweetness, vitamins, and fiber with fresh berries, sliced banana, or peaches. Frozen berries are a budget-friendly option.
- Sprinkle in Nuts and Seeds: Add a tablespoon of ground flaxseed, chia seeds, hemp seeds, or a handful of almonds or walnuts for extra fiber, protein, and healthy fats.
- Use Healthy Milks or Yogurt: Pair your cereal with low-fat dairy, fortified soy milk, or plain Greek yogurt to increase the protein content and stabilize blood sugar.
- Mix Cereals: Combine a plain, unsweetened cereal with a slightly sweeter, high-fiber one to control sugar intake while enhancing flavor.
Conclusion
The healthiest breakfast cereal on the market is one composed of whole grains, low in added sugar (under 6 grams per serving), and rich in fiber and protein. Plain Oatmeal, Grape-Nuts, and plain Shredded Wheat are good choices due to minimal processing and an excellent nutritional profile. By scrutinizing labels for ingredients, sugar, and fiber, you can make an informed choice. Remember that a cereal's overall healthiness can also be boosted by additions at home, such as fresh fruit, nuts, and seeds. A good starting point for further research and recommendations can be found in the Center for Science in the Public Interest's cereal guide at CSPI.org.
