Which Cereals Have The Most Sugar
Froot Loops, Cheerios, Capn Crunch. These are among the top 10 sweetest brand name breakfasts that arent exactly healthy for your children.
Bright and colorful, speckled with marshmallows or cocoa and, of course, hawked by fun characters: Whats not for kids to love when it comes to brand-name cereals? Plenty, when it comes to the small matter of which cereals have the most sugar.
Breakfast matters, after all. But while this stuff makes mealtime fun, parents, on the other hand, are on to this sweet scheme. And in some cases, the truth is enough to turn your stomach or at least make you really consider breaking the sugar habit in your family.
Wondering just which of those colorful and cleverly named cereals have the most sugar? So were we.
Lucky for families, the Harvard School of Public Healths Breakfast Cereal Sugar Content List did a lot of the dirty detective work, detailing dozens of popular brands.
Pulling from that as well as roundup of the 10 worst childrens cereals, by the Environmental Working Group from 2011 we created our own top 10 list of offenders, based on sheer percentages of sugar.
When it comes to dietary guidelines, these options certainly arent your allies. So hold onto your nutrition labels. Lets find out where your kids favorite cereal ranks.
Bob’s Red Mill Muesli Fruit And Seed
Eaten hot or cold, Bobs Red Mills Muesli delivers a simple, tasty breakfast option, filled with nutritious grains, nuts, and dried fruit. Containing 5 grams of protein and 3 grams of fiber per serving, this cereal ranks as one of the most gut-healthy options you can find. Fans who have reviewed Bobs on Amazon tell you its best to soak your muesli in yogurt or milk overnight to soften the grains and provide a juicier bite. And theyre right! Choose your favorite oat milk or dairy-free yogurt and prepare your breakfast the night before to start your morning off right!
Calories 130
Total Fat 3.5g, Saturated Fat 1g
Protein 5
Natural Granola Apple Cranberry Almond
– Per 100 grams: 418 cal, 27.43 grams of sugar- Sugar / calorie: 0.066 grams / cal- Brand: Quaker
Although it contains 13 grams of sugar per serving, Quaker’s Apple Cranberry Almond variety of its Natural Granola line also has 25 grams of fiber, 5 grams of protein, and a low sodium content. Just one bowl in the morning will give you 28 grams of whole grains and has no artificial flavors or colors. However, because a serving size of the cereal is only half of a cup, those enjoying it should keep an eye on portion control.
– Per 100 grams: 395 cal, 29.2 grams of sugar- Sugar / calorie: 0.074 grams / cal- Brand: Post
Selects Blueberry Morning is a cereal chock full of dried blueberries, corn flakes, crunchy clusters, and almonds, making it a popular breakfast favorite. While the cereal has a higher sugar content than some others at 16 grams, consumers have taken to the fact that it has zero grams of trans fat per servingas well as 14 grams of whole grains and nine vitamins and minerals.
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Healthy Cereals For Kids
- Remember that its often fortified with beneficial things like B vitamins, Iron, Zinc, Calcium and Vitamin D. Iron is especially important for kiddos so cereal can be a good way to add some extra to their diet.
- There are lots of whole-grain options available. If the box says whole grain, then at least half the grain ingredients are whole grain. If it says 100% whole grain then all the grain ingredients are whole grain. You can look for the yellow and black whole grain stamp. If it says 100% whole grains, it has at least 16g whole grains which is one serving of whole grains.
- Remember that this list can also be helpful to find low-sugar cereal for adults. Nothing says only kids can eat these!
Post Honey Bunches Of Oats
-
Grams of Sugar Per Serving: 6g
This crowd-pleasing breakfast cereal boasts a combination of crunchy oat and granola clusters and a slightly sweet taste that, nevertheless, wont cause you to feel snoozy and foggy-headed 30 minutes after you eat. Best of all, Honey Bunches of Oats is fortified with 10 different essential vitamins and minerals, and a single serving provides 60 percent of the recommended daily intake of iron. Its also low in fat and free of cholesterol, making it a diet-friendly choice to boot.
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Nutritional Information For Bran Sticks
| Typical Values | |
| 0.03g | 0.01g |
These bran sticks are made from wheat bran and barley malt flour meaning theyre completely free of added sugars. Even if you decide to snack on them alone, theyre unlikely to spike insulin or blood glucose because of their low sugar, high-fibre content, and naturally balanced macronutrient profile.
A 40g serving of wheat bran has an estimated glycaemic load of 5.3, which is low .
Love Grown Original Power Os
Love Grown Original Power Os are simple yet packed with nutrition.
They contain only a few ingredients, including brown rice and garbanzo beans along with no added sugar. Additionally, they provide a decent amount of fiber with 4 grams per 1-cup serving, according to the brand .
Whats more, theres 12% of your daily protein needs in 1 cup along with some vitamin C, iron and calcium .
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Cap’n Crunch’s Halloween Crunch
– Per 100 grams: 402 cal, 43.82 grams of sugar- Sugar / calorie: 0.109 grams / cal- Brand: Quaker
Cap’N Crunch’s Halloween Crunch captivated kids with the cereal’s ability to turn a bowl full of milk green. The limited edition product’s sweeteners include sugar, brown sugar, and strawberry juice concentrate, producing a total of 11 grams of sugar per each 3/4 cup serving. Halloween Crunch’s less-scary side is that it contained 100% of the recommended daily value of folic acid, as well as thiamin, riboflavin, and vitamin B6.
How To Choose A Healthy Sugar
When shopping for sugar-free cereal, look for products with short ingredient lists that contain mostly whole foods and are free of artificial colors, flavors, and preservatives.
Its also important to pay attention to the serving size, as you may find that you consume more than one serving in a typical meal.
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The Breakfast Of Champions
When it comes to breakfast time, cereal remains a popular, convenient, and speedy choice. With the choice on supermarket shelves growing over the years, it can be tricky to choose the healthiest option.
To make things easier, we have chosen 10 well-known cereals and looked closely at the nutritional value to see how they perform in terms of sugar, fat, and fibre.
But first, let’s find out a little more about what breakfast for diabetes we should be on the look out for…
Low Karb Keto Cacao Nut Granola
Price: $$$
Low Karb makes keto-friendly granolas and baking mixes using high quality ingredients.
Its Keto Cacao Nut Granola is a delicious, sugar-free option with a flavor that resembles a nuttier Cocoa Krispies.
This granola has a limited ingredient list that contains mostly whole foods, including almonds, sunflower seeds, pumpkin seeds, pecans, coconut chips, and butter. Its flavored with erythritol, monk fruit extract, and cacao powder instead of sugar.
A 1-cup serving provides :
By Holly Klamer, RDResearched Based Article
Breakfast cereals can be some of the most misleading food products when trying to determine the healthiest choice. Whilst many cereals are marketed as healthy options, or boast claims such as low fat, high in B vitamins or high in iron, these claims often mask the real nutritional value of the product.
A cereal that is advertised as low fat, for example, may be high in sugar and therefore calories, so not really a healthy option. Breakfast cereals can be an important part of a healthy diet, and many studies have shown that those who eat breakfast are less likely to be overweight than those who do not. For this reason, it is important to know how to identify the healthiest options when choosing your breakfast cereal.
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The 15 Healthiest Cereals You Can Eat
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Cereal is an extremely popular breakfast food.
It is easy and convenient for those who live busy lifestyles, but is often loaded with added sugar and other unhealthy ingredients.
Additionally, cereal can be easy to overeat since many brands lack fiber and protein, which are essential for promoting fullness .
The good news is that there are several nutritious alternatives available, both do-it-yourself varieties and brands you can purchase at the store.
This article will cover the 15 healthiest cereals you can eat.
Smarter Ways To Add Sweetness
Many popular cereals contain nearly 10 grams of sugar per serving thats about a tablespoon! Check food labels for cereals with 5 grams or less of sugar per serving for a better start to your morning.
Lets be honest: Sugar tastes good. But cereal can still taste delicious without it. Start with a good base cereal , then add natural sweetness with fresh fruit like sliced bananas or berries, or add in chopped peaches or pears. For only a few extra calories, youll add great flavor, plus a dose of fiber and antioxidants.
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Great Grains Cranberry Almond Crunch
– Per 100 grams: 384 cal, 25.5 grams of sugar- Sugar / calorie: 0.066 grams / cal- Brand: Post
There’s nothing like taking a bite of crunchy cereal first thing in the morning, and Post’s Great Grains Cranberry Almond Crunch promises just that, in addition to being cholesterol-free. But while dried cranberries may sound healthy, they offer very little nutritional value, and the dried versions of the fruit almost always contain added sugar to counteract the tartness.
Honey Bunches Of Oats With Cinnamon Bunches
– Per 100 grams: 400 cal, 20.4 grams of sugar- Sugar / calorie: 0.051 grams / cal- Brand: Post
Honey Bunches of Oats with Cinnamon Bunches is a less sugary alternative than a number of the cereal’s other varieties, with just six grams of sugar and real cinnamon baked directly in the cereal that adds spice to breakfast without the sugar high. The cereal also is advertised as heart healthy, thanks to its exclusion of trans fat and cholesterol. But those looking to steer clear of sugar should note the cereal’s ingredients, which include sugar, brown sugar, corn syrup, honey, and malted corn and barley syrup.
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Breakfast And Blood Sugar
Research shows that starting the day with a higher-fat, higher-protein, lower-carbohydrate breakfast can help stabilize blood sugar levels and control weight in people with diabetes. Protein and fat help keep you feeling full for longer. And that means youre likely to eat fewer calories throughout the day.
In addition, high blood sugar in the morning is common for people with diabetes. Blood sugars may also rise after breakfast, which can cause a vicious cycle. High blood sugars may cause you to crave more carbohydrates, and eating more calories and carbohydrates can cause your blood sugar to rise.
Healthy Breakfast Cereals That Are Not Sugar Bombs
Here are top ten low sugar cereals you should have for your breakfast:
1. Oats
If youre looking for the best low sugar cereal, then oats should definitely be on your list. Before being consumed as oatmeal or porridge, they are usually rolled or crushed. Oats are high in fiber and critical nutrients because they are healthy breakfast cereals.
A half cup of oats contains:
In addition, they are high in B vitamins, iron, and magnesium. Oatmeal is one of the most varied low sugar cereals available. Furthermore, it can be prepared in a variety of ways. Its usually warmed up with milk or water before being served with fresh fruit, cinnamon, or almonds.
You could also make overnight oats, which are soaked in milk or yogurt overnight and ready to consume for breakfast the next morning.
2. Muesli
Muesli is a type of low sugar cereal that is both nutritious and delicious. Rolled oats, almonds, seeds, and dried fruit are common ingredients. It also normally doesnt have any extra oils or sugars.
The combination of whole grains, nuts, and seeds in muesli provides roughly 8 g of protein every one cup meal. It also contains a lot of fiber, vitamins, and minerals.
3. Granola
4. Homemade Flax Chia Cereal
5. Shredded Wheat Cereal
In only two biscuits, Shredded Wheat delivers 20% of your daily fiber needs and 5% of your potassium requirements.
6. Grape Nuts
7. Cinnamon Crunch Cereal
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Honey Bunches Of Oats With Real Strawberries
Per 100 grams: 399 cal, 24 grams of sugar- Sugar / calorie: 0.06 grams / cal- Brand: Post
Honey Bunches of Oats is a popular cereal choice, but the cornflake-oat combo packs a sugary punchthe version sold with real strawberries contains even more sugar than the original. While a serving size of 3/4 cup only contains 8 grams of sugar, the sources of sugar in the cereals ingredient list mirror the roster of sweeteners featured in other Honey Bunches varieties. On the bright side, a bowlful also contains 10 grams of whole grains, plus nine vitamins and minerals.
The Risks Of High Sugar Diet
Increased Weight Sugars provide energy , but no other nutrition. It is very easy to get a lot of calories without a lot of impacts. A 591 ml bottle of Pepsi has 17 teaspoons of sugar. Thats 250 calories of sugar. An average person needs to run at a moderate pace for about 40 minutes just to burn off one bottle of soda.
Diabetes Risk It has been repeatedly proven that increases in the consumption of sugar in a society lead to an increase in the incidence of diabetes. Again, this is often caused by consuming liquid sugars and sugary foods, like sugary breakfast cereals, ice creams, and even things like pizza.
Unstable Mood Sugar causes some people to get sugar highs followed by sugar lows. This is very apparent in young children who can be extremely hyperactive when given sugar, then they will suddenly fall asleep. For adults, this often manifests itself more subtly, but equally damaging, as changes in mood and attitude.
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Cereal Can Be Healthy If You Choose High
While avoiding sugar bombs that are high in calories, the secret to choosing a healthy cereal is to find one lost in added sugar and high in fiber. Shoot for those with 5 grams a serving.
High-fiber cereal provides the most substantial health benefits and studies have linked high l fiber diets with lower cancer risk. A high-fiber breakfast can also help the body maintain blood sugar levels and help regulate digestion. High fiber in cereal can also help reduce the risk for type 2 diabetes and cardiovascular diseases
The biggest tips for choosing the healthiest cereal is to find the lowest sugar, aim for higher fiber, read the ingredient list, and add some ingredients of your own. For example, choose some vegan yogurt, nuts, or a selection of your favorite fruits for your morning meal.
Check the label for micronutrients. Most cereals are fortified to add back in micronutrients lost in the processing, including magnesium, potassium, and calcium. Look for cereals that contain zinc, copper, manganese, vitamin B, Vitamin E, thiamin, and folate.
Jordan’s Low Sugar Granola
With demand for lower sugar cereals increasing, there is a growing range of our favourite mueslis that contain significantly less sugar than we have ever seen before. With a mix of nuts and whole grains, this low sugar muesli clocks in at just 1.3g sugar per 45g serve.
Sugar Content = 1.3g sugar per 45g serve.
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Ezekiel : 9 Sprouted Grain Cereals
Ezekiel 4:9 carries sprouted whole-grain cereals, which are quite healthy for you.
Sprouted whole grains have been allowed to sprout, or germinate, which makes them easier to digest and higher in nutrients than grains that havent sprouted (
23 ).
Furthermore, the original and apple cinnamon flavors do not contain any added sugar and provide 6% of your daily needs for potassium, according to Natures Path .
Why Does The Body Need Carbs
Carbohydrates are one of three main nutrients the body needs to function. The other two are fat and protein. Carbohydrates break down into glucose and are important because they provide the body with the energy it needs to work properly. Every cell in the body can use glucose for fuel.
There are three main types of carbohydrates found in foods:
- starches, which are complex carbohydrates
- sugars, which are simple carbohydrates
Complex carbohydrates are broken down more slowly than simple carbs, so they provide the body with a steadier and more long-lasting supply of energy. Theyre found in:
- starchy vegetables, like corn and potatoes
These carbohydrates also provide fuel for the healthy bacteria in the colon. They play a role in:
- your overall immune function
- risk for chronic disease
- digestive health
The body absorbs simple carbohydrates quickly, so they provide a fast, short-term energy boost. You can find simple carbohydrates in:
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How To Choose A Healthy Breakfast Cereal
Search for the best low sugar cereals with short ingredient lists that are largely whole foods and free of artificial colors, flavors, and preservatives while shopping.
Pick a healthy cereal with at least 3 g of fiber and 4 g of protein per cup serving to make sure you stay full and satisfied for long.
Its also vital to pay heed to serving sizes, as you might find that you eat more than one in a regular meal.
Finally, keep in mind that just because a cereal is not a sugar bomb doesnt imply its also low in carbohydrates if you have diabetes. Make sure the overall carb count fits your meal or snack allowances if you eat cereal with dairy or dairy-free milk, both of which contain carbs.