The Best Start Every Day
Whatever your choice for breakfast for your diabetes, it’s important to maintain a regular meal pattern and try to make time to eat breakfast each morning.
This will give you a great head start on your day, providing you with the fuel needed to set about your daily tasks.
If you don’t feel hungry first thing, try keeping a box of healthy cereal or porridge at work. Some people find this can be a better alternative to mid-morning snacking on chocolate biscuits once you start to feel peckish.
Which Supermarket Has The Most Sugar In Its Cereals
Own brand cereals are popular for those looking to make some savings with their food shopping, but which supermarkets are the worst to buy from when purchasing cereal for the family?
From the boxes we looked at, Tesco unfortunately comes first, with their range of cereals proving the most amount of sugar overall. They may have pictures of cute, active animals playing sports on the box art, but this is not the fuel you want to give your children!
Want to cut down on the sugar? Try shopping for kids cereal at Waitrose, and stick to the whole wheat biscuits which have the lowest amount of sugar in their cereal range but still contains 30.5% of your childs daily allowance .
Or maybe just stick to the porridge!
Kellogg’s Frosted Wheats = 17% Sugar
These mini parcels of shredded wheat have a sugar frosting and contain beef gelatine too, so arent suitable for vegetarians. A typical 40g/1.4oz portion has 6.8g/0.2oz of sugar, and isnt fortified with vitamins. But it is a decent source of fibre, with 3.6g/0.1oz per bowl about an eighth of the recommended daily intake.
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Best Low Calorie: Natures Path Rice Puffs Cereal
Puffed rice has been exposed to heat and steam to create a puffy, light texture and mild flavor. Its commonly used not only in breakfast cereals but also dessert and snack bars for added crunch.
Whats more, puffed rice is often very low in calories.
Natures Path Rice Puffs Cereal is one of the best low calorie, sugar-free options because its certified organic and made only with brown rice.
Since this cereal is produced in a facility that processes wheat, it may be cross-contaminated with gluten and isnt the best choice for those with celiac disease or gluten intolerance.
Just 1 cup contains :
- Calories: 60
Magic Spoon is likewise keto-friendly. Each cup provides just 4 grams of net carbs the number of digestible carbs calculated by subtracting the grams of fiber and allulose from the total number of carbs.
The 3 Worst Cereals In Australia Are
3. Kelloggs Crunchy Nut Cornflakes
2. Kelloggs Coco Pops
- Fibre per 100g: 10.2
- Calories per 100g: 363 kcal
THE NUTRITIONISTS VIEW: Looking at the above nutritional information, its clear there are numerous ingredients that do not meet our guidelines. Although there is a good level of fibre is high, this doesnt outweigh the fact that Just Right cereal is made up of 23% sugar and is full of less than natural ingredients that should be avoided where possible, but certainly not consumed on a daily basis.
Quick health tip: Heres how to make the healthiest cereal in Australia
As a nutritionist and a foodie, I can tell you that the healthiest and tastiest cereal in Australia is: Homemade muesli!
One of our favourite muesli time saving hacks is to buy a large bag of rolled oats and a bag of mixed nuts from my local store and then mixing them up in a container. Yes, it is that easy!
There isnt a faster or healthier cereal we can think of!
The only time drain is that youll have to buy your ingredients, but after that, it only takes a few minutes to mix your ingredients in an airtight container and its good to serve. Then every morning, for the next month, you just have to pour and eat.
Save money by buying your rolled oats and mixed nuts in bulk. Your healthy homemade muesli will store very well in the cupboard for up to a month, as long as you have a good quality airtight container.
Remember, eating healthy is often just about going back to basics, and keeping it simple.
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What Cereal Has The Highest Amount Of Protein
- Post Selects Great Grains Protein Blend Cereal.
- Nature’s Path Optimum Power Blueberry Cinnamon Flax Cereal.
- Special K Low-Fat Granola.
- Bear Naked Peak Protein Original Granola.
- Quaker Protein Instant Oatmeal.
A Healthier Bowl: Cereals High in Fiber and Protein
|Kashi Go Lean Crunch! Honey Almond Flax||1 cup|
|Kashi Go Lean Crisp! Toasted Berry Crumble||3/4 cup|
|Kashi 7 Whole Grain Flakes||1 cup||6|
what are some high protein breakfasts? Here are seven quick and easy ideas for high-protein breakfasts to power your morning.
- Overnight Oats with Blueberries.
- Chocolate & Peanut Butter Protein Shake.
Thereof, what cereal has the most calories?
Frosted Mini WheatsBut at 210 calories per cup , they are, without a shredded wheat of doubt, one of the highest calorie cereals on this list.
What is the healthiest cereal to eat?
The 15 Healthiest Cereals You Can Eat
Other Notes For Kid Cereals
For this list, I really just focused on the sugar, protein and fiber content.
There are several other factors to consider when it comes to cereal and it would be hard to address them all, so as a responsible consumer, you should do your own research on the following factors if theyre important to you because I didnt address them:
- Organic/non-organic ingredients
- Allergens- some cereals may contain nuts, dairy etc
- Artificial colors/sweeteners- some cereals may include these. For example: Life cereal has Yellow 5 in it
- Safety some cereals may be too hard/crunchy for younger toddlers, even when soaked in milk
- Serving size be sure to check it. Comparing a cup serving size to 1 cup serving size is not apples to apples
- Sodium and calorie content
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If You Dont Like Granola Cereal Try These Puffs And Flakes
If youre on an ADA diet, you can choose some grain cereals, including puffs, flakes and other varieties. If you pick one that we list here, you can keep your carbohydrate contents at the right amounts for your healthy breakfast with diabetes.
Rather than choosing a high sugar frosted flake or another high glycemic food, learn which ones are low glycemic, and therefore the best for you with diabetes. That way, your meal wont shoot your blood sugars sky high in the early morning, just when you needed your energy. Your overall diabetes management will be the better for it.
Learn what constitutes a low Glycemic Index food
Look for ones with a low glycemic index to keep your blood sugars from spiking right after eating. The GI is divided up into three categories:
- 55 or less is a low GI food
- 56-69 is a medium GI food
- 70-100 is considered a high GI food
When you eat carbohydrates with diabetes, eating them with some fiber that slows their absorption helps to prevent quick rises in blood sugar levels from carbohydrates in foods like cereal.
Which options on your grocery shelf have a high glycemic index and are best left there?
The following list found on your grocery shelf has a medium to high Glycemic Index, and are best left alone when you have diabetes. They are:
- Rice cereals
Options with low glycemic index, and good for diabetes?
Some cereals have a lower GI and are therefore better for you to eat with diabetes. They are:
- Oatmeal 1
Cinnamon Homemade Keto Low Carb Cereal
Its time to separate the right cereal eaters from the wrong cereal eaters with this one question:
Do you eat cereal with milk OR without it, straight from the BOX?
My answer is 100% STRAIGHT FROM THE BOX. Do not like the soggy breakfast experience that happens when milk snuggles on up to the crispy squares.
When I went back to check, my bowl of low carb breakfast cereal was just hanging out, being its spicy-sweet squares of CRUNCHY self.
Internet friends. This might be a bold statement, but I think we have just discovered the BEST low carb cereal.
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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!
Cap’n Crunch With Crunchberries
– Per 100 grams: 397 cal, 44.2 grams of sugar- Sugar / calorie: 0.111 grams / cal- Brand: Quaker
Another variety of Cap’N Crunchthis time with crunchberries that turn blue when they interact with milkhas 11 grams of sugar per serving. A bowlful of the cereal contains 110 calories and 22 grams of carbohydrates, half of which are derived from sugar.
– Per 100 grams: 397 cal, 44.31 grams of sugar- Sugar / calorie: 0.112 grams / cal- Brand: Quaker
Cap’N Crunch’s Christmas Crunch was first introduced in 1988 and has remained popular since then, accounting between 13% and 18% of the brand’s annual sales. Each serving size of 26 gramswhich is approximately a third of a cupcontains 11 grams of sugar, and people will inevitably eat more if they’re looking for a bowlful. The sweeteners used in the cereal include sugar, brown sugar, and strawberry juice concentrate.
– Per 100 grams: 398 cal, 44.32 grams of sugar- Sugar / calorie: 0.111 grams / cal- Brand: Quaker
Some have suggested that criticism from health professionals as well as former First Lady Michelle Obama have caused Cap’N Crunch’s infamous pirate mascot to retreat from public view, but the cereal can still be found on grocery store shelves. One serving of the cereal contains 12 grams of sugar and 110 calories, half of which are derived from its sweeteners.
– Per 100 grams: 379 cal, 44.33 grams of sugar- Sugar / calorie: 0.117 grams / cal- Brand: Quaker
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Best Overall: Three Wishes Grain
Three Wishes is a cereal company started by a couple looking for a healthy cereal option for their family.
Its Grain-Free Unsweetened Cereal is the best overall option due to its limited number of ingredients, pleasant toasted flavor, and nutrient content.
This grain-free cereal contains just four quality ingredients chickpeas, tapioca, pea protein, and salt. As a result, its vegan, completely sugar-free, and free of all major allergens. Its also certified gluten-free.
Moreover, its high in protein and fiber, both of which are linked to benefits for blood sugar control, appetite regulation, and weight loss (
- Sugar: 0 grams
- Protein: 11 grams
Three Wishes offers 3 flavored options as well, each of which contains just 4 grams of sugar per cup .
Are Supermarket Brands Better For My Children
Think cheaper supermarket brands might have less sugar so they can stay cost effective? For most brands, this is true, meaning you can not only reduce your childs sugar consumption, but you can save some precious pennies on what otherwise is quite a steep price on kids cereal.
For instance, the ever popular whole wheat biscuits made famous by Weetabix, actually are the lowest in sugar at Sainsburys, with 9.7% less sugar than every other store brand and Weetabix itself, which all had exactly the same amounts of sugar.
Want less sugar in your Weetos? Every store brand version from Tesco, Asda and Morrisons have 4.76% less sugar than the main brand. How about Crunchy Nut? Every store bought version contains less sugar, with Sainsburys having the least amount of sugar. Frosties being the worst offender for most sugar in cereal has some alternatives with less sugar, with the least amount of sugar being in Tescos Frosted Flakes cereal. However, be warned, these cereals are still very sugary, and use up a large chunk of your childs daily sugar allowance.
Unfortunately, not all cereals have healthier store bought alternatives. With the fairly recent effort to reduce the sugar content of Coco Pops, every supermarket brand chocolate puffed rice alternative use 3.75 – 18.9% more of your childs recommended daily sugar allowance.
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Shredded Wheat Lightly Frosted Spoon
– Per 100 grams: 352 cal, 22.30 grams of sugar- Sugar / calorie: 0.063 grams / cal- Brand: Post
Post’s classic Shredded Wheat cereal has an impressively minimal ingredient list: whole-grain wheat is the sole component. The lightly frosted variety is a sweeter take on the original, with 12 grams of sugar per serving. Although the box advertises the product as being naturally sweetened and having no high fructose corn syrup, sugar and brown sugar are the second and third ingredients.
Healthiest Cereals In Australian Supermarkets
ByShahna Sarpi– Published 11th January 2021
As a qualified nutritionist, Im often asked for advice on quick and easy breakfast options, and everyone wants to know what the healthiest cereals are. My first answer is probably not the one you want to hear: homemade cereals are the best and healthiest option. But the next-best option is to find the healthiest cereal you can at your local supermarket.
The challenge is knowing what a healthy cereal looks like, and how to quickly navigate past all the confusing marketing jargon when youre in the cereal aisle at the supermarket. The good news is that, by the end of this article, youll be a pro at finding and buying healthy cereals just keep on reading!
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Special K Red Berries = 28% Sugar
Sugar is the main ingredient after whole grain and rice in this healthy cereal, and brown sugar syrup features further down the ingredients list too. In total 2.5tsp of added sugars are in each 39g/1.4oz bowl. But a serving supplies 60% of your daily iron and 50% of your daily folate needs. The same cereal in the UK is a lot less sweet, at 17% sugar.
Kellogg’s Just Right Original = 23% Sugar
With around 2tsp sugar per 40g/1.4oz serving, it’s hard to see how this cereal rates four out of five on Australias Health Star rating scheme. One reason is that not all the sugar is added some comes naturally from dried fruit, which also provides fibre and nutrients. This is also a whole grain cereal, has no added salt and is vitamin and mineral-fortified. So keep the portion under control and its an OK start to the day.
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Checking Labels For Sugar In Cereal
So, if you take a look at the Nutrition Fact Label, you can see that a serving of this cereal has only 2 grams of sugar. That sugar content is very low in comparison to most cereal products. It would be a good choice if you wanted to limit your sugar from cereals. While limiting sugars is important, a cereal should be providing other important nutrients such as fiber and iron. For many people, the amount of iron in cereal is particularly problematic and could potentially be harmful to their health.
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.
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Quaker Oat Cinnamon Life
– Per 100 grams: 374 cal, 25.18 grams of sugar- Sugar / calorie: 0.067 grams / cal- Brand: Quaker
Quaker’s Cinnamon Life Cereal is a take on the original with the addition of cinnamon, but preserves the healthy whole grains Life Cereal is known for. One serving of Cinnamon Life contains 19 grams of whole grains, and 3 grams of protein. Sure, it has 8 grams of sugar, but a bowl will also get you 25% of your daily recommended intake of B-vitamins, zinc, riboflavin, and thiamin.
Low Karb Keto Cacao Nut Granola
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 :
- Calories: 570
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