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.
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 people with celiac disease or non-celiac gluten sensitivity.
Just 1 cup contains :
Which Breakfast Cereals Are Low In Sodium
Some low-sodium breakfast cereal options include Quakers Puffed Rice and Kelloggs Frosted Mini-Wheats, Toasted Brown Sugar Squares and Raisin Squares, according to CNN. Other options include Quaker Sun Country Granola with Raisins and Dates and Kelloggs Strawberry Squares. Each of these cereal choices range from 0.5 milligrams of sodium for the Puffed Rice to 16.5 milligrams of sodium for the Strawberry Squares per 1-cup serving.
Other low-sodium breakfast cereals include Quakers 100 Percent Natural with Oats, Honey, and Raisins and Quakers Sun Country Granola with Almonds. Super Sugar Crisp and Blueberry Squares are also low in sodium, notes CNN.
Some breakfast cereals with the highest amounts of sodium include Malt-o-Meal Corn Flakes, with 300 milligrams of sodium per serving General Mills Corn Chex, with 220 milligrams of sodium per serving Kelloggs Rice Krispies, with 125 milligrams of sodium per serving and Krafts Post Toasties Corn Flakes, with 270 milligrams of sodium per serving. Other high-sodium breakfast cereals include General Mills Golden Grahams, which have 320 milligrams of sodium per serving, and General Mills Kix, with 180 milligrams of sodium per serving.
Among hot cereal products, Quaker Instant Grits have 310 milligrams of sodium per serving. By contrast, Quaker instant oatmeal has just 75 milligrams of sodium per serving.
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Seven Sundays Wild & Free Blueberry Chia Muesli
This tasty muesli lets you try out interesting grains like sorghum and buckwheat, along with chia seeds, all in the familiar form of breakfast cereal. Big win: Its sweetened only with honey and fruit blueberries and apples .
Its a pretty darn healthy choice with 6 grams of fiber and 8 grams of protein.
Tips For Choosing A Cereal
1. Fibre content
Breakfast is a good opportunity to boost your daily fibre intake, so look for a cereal that contains at least 4g of dietary fibre per serve.
2. Type of grains
If the word wholegrain appears in the first couple of ingredients, it means the cereal is less processed. As a result, its likely to contain more vitamins, minerals and phytonutrients than more refined cereals.
3. Sugar content
Most cereals have a lot of added sugar or natural sugars provided by dried fruit. A good guide to reduce your sugar content in the cereal aisle is to choose unrefined cereals such as oats or barley and add your own natural sugars from honey or fresh fruits.
Look for cereals with less than 120mg sodium per 100g.
5. SmartPoints value
Knowing the SmartPoints value of the product can be a great indicator of whether its the best choice for you. With the WW app barcode scanner, you can quickly compare SmartPoints values while in the supermarket aisle. Or if youre planning ahead and dont have the barcode handy, you can use the Search Food function to find a products SmartPoints value.
Purely Elizabeth Original Ancient Grain Granola
Image via Purely Elizabeth
Baked with coconut oil and sweetened with coconut sugar , its hard to go wrong with Purely Elizabeth Ancient Grain Granola. Also, its super tasty to kids and adults alike.
My kids and I are all obsessed with the Purely Elizabeth granolas, says Rebecca Ingraham, of New Paltz, New York. My 3-year-old daughter says they taste like a treat. Works for me!
To add in a little extra fiber, try adding them on top of a nutrient-rich smoothie!
- Whole grains: Made with organic gluten-free oats
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Top Tips When Selecting Cereal
- Be aware of portion sizes – consider whether the portion size suggested on the box is the same as the portion size you’re consuming. Many people pour a larger bowl and therefore consume more calories and more carbohydrate. This is important if you’re counting calories to control weight, or if you carb count to adjust the correct dose of insulin.
- Weigh your cereal a couple of times to get an idea of the amount you usually consume and then keep a note of this along with other foods you consume on a regular basis. Use this weight against the per 100g values to calculate your intake.
- Another tip when carb counting – remember to allow for the extras you have added to your cereal such as milk, fruit or yogurt.
- Check the label for fibre and try to choose a cereal with a higher fibre content.
- The type of milk you choose to put on your cereal can also contribute to overall health – choosing semi-skimmed or skimmed instead of whole milk can reduce your overall fat intake for the day.
- Try to choose cereals that are graded green for sugar, where possible.
What Should A Breakfast For Diabetes Include
An appropriate breakfast should include plant and lean protein foods, the right kind of carbohydrates and healthy fats, without adding in extra sugars that you dont need. It should provide the appropriate amount of fiber and plenty of vitamins and minerals.
If youre on the ADA diet, then you need to eat carbohydrates along with fiber so that the sugars are not absorbed too quickly. Here, weve taken the guess work out of your cereal choices. You can take this guide and run with it virtually in your pajamas and robe to order the ones that are not found in your grocery store on Amazon using our convenient links above.
If youre on an ADA diet, and you want some more grains for breakfast, you can take a at our second list and run with it to your local grocery store to pick out some of the choices weve given you for breakfast cereals.
How to look for healthy cereal in the grocery store
In your grocery store when youre looking for one thats not on our list here, remember to pick up your labels and really pay attention to what is on them. Look for hidden sugars in the ingredients, and put those with added sugars back on the shelf.
Learn your way around a food label
Stay within your carbohydrate recommendations for your breakfast, and look at the total carbohydrates on the label. Notice the amount of fiber. How much sugar the fiber cancels out is the net carbohydrate amount. What is that number? Learning your way around a nutrition label can save you a lot of headaches .
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What Cereal Has The Highest Amount Of Protein
|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
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…
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No Added Sugar Muesli
Total percentage oats/wheat: 80%
It took me a while to realise not all mueslis are healthy. I mean, they look healthy, but many varieties come with added sugar and fruit, making them just as bad as Cheerios.
But you can stop yourself getting caught out, like me, when you shop for mueslis labelled no added sugar or sugar free. Thats the first step. Then, check the ingredients. As weve learned, no added sugar and sugar free doesnt mean anything if there are naturally-occurring sugars/sugary products in the base product.
For many mueslis, even the no added sugar varieties, you will likely find raisins and sultanas in the ingredients. While not the worst addition in the world, they are dried fruit and thats the equivalent of adding pure cane sugar to your cereal.
To remain healthy, opt for nutty no added sugar mueslis as opposed to fruity ones. They will organically include more protein/fat than sugar.
Coco Pops = 17% Sugar
A favourite for decades with British kids , Coco Pops used to be more sugary, but Kelloggs managed to reduce the sweet stuff, and now it has around a third less sugar than competitor chocolate cereals. A 30g/1.1oz bowl has around 5.1g/0.2oz or just over 1tsp of added sugar. Like most kids cereal it is fortified, including 50% of the daily recommended intake of bone-building vitamin D. In other countries, however, this cereal still has a much higher sugar content for example, in Australia, its still 32% sugar.
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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.
Forager Project Organic Grain
Foragers chocolate cereal provides a cereal so tasty that you wont believe its actually nutritious. With 5 grams of protein and 4 grams of fiber, this grain-free cereal surpasses other leading brands. The indulgently chocolate flavor somehow manages to taste like kids cereal but without the usual added sugar. Made from chickpeas, navy beans, and pea protein, this plant-based cereal gives chocolate lovers a reason to rejoice.
Total Fat 1.5g, Saturated Fat 0g
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Ezekial : 9 Sprouted Whole Grain Cereal
You may know Ezekials high-protein bread, but the company also makes cereal sold in a striking gold-colored box that is hard to miss on the shelf. Named after the verse Ezekial 4:9 which reads: Take wheat and barley, beans and lentils, millet and spelt put them in a storage jar and use them to make bread for yourself. Or, in this case, cereal. The Almond flavored Whole Grain Cereal is packed with 8 grams of protein and 6 grams of fiber per serving. This flourless cereal contains less than 1 gram of sugar and no saturated fat. For a health boost in the morning, then try Ezekial 4:9.
Total Fat 3g, Saturated Fat 0g
Shredded Wheat Lightly Frosted Spoon
Per 100 grams: 352 cal, 22.30 grams of sugar- Sugar / calorie: 0.063 grams / cal- Brand: Post
Posts 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.
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Honey Nut Cheerios = 32% Sugar
Made with oats and oat bran, a bowl of Honey Nut Cheerios provides a type of soluble oat fibre that can help lower cholesterol. Its also fortified with a wide range of vitamins and minerals, but the cereal is nearly a third sugar with 3tsp per 37g/1.3oz serving. And, dont be fooled, sugar from honey isnt any healthier.
Wheat’n Bran Shredded Wheat Cereal
- âTotal fat:â 1.5 grams
Post Shredded Wheat cereal is low in fat with just 1.5 grams per serving and it contains no added sugar. The Mayo Clinic website recommends Shredded Wheat as a nutritious morning meal because it gives you an impressive 8 grams of fiber per serving and has no added sugar.
Shredded Wheat is fortified with several essential vitamins and minerals, including zinc and folic acid, which increases the overall nutritional value.
âBuy it: âTarget
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Quaker 100% Natural Granola With Oats Wheat Honey And Raisins
Per 100 grams: 412 cal, 24.63 grams of sugar- Sugar / calorie: 0.060 grams / cal- Brand: Quaker
While granola like this Quaker offering can conjure up images of a healthy, wholesome lifestyle, its diet-friendly reputation is often undeserved. A half cup of store-bought granola on average contains 12 grams of sugar, with almost all of that being added sugar instead of the kind that can naturally be found in fruit.
Bobs Red Mill Steel Cut Oats
Image via Bobs Red Mill
Cereal comes in all shapes, sizes and temperatures. When the weather cools down, opt for warm cereals, oatmeals, and porridges, like Bobs Red Mill Steel Cut Oats.
When choosing rolled oats, try sticking to ones that arent flavored, says Kearney. Many of the packets of instant oatmeal are high in added sugars and artificial flavors and should be avoided. Instead prepare a batch of steel cut oats at the start of the week and add mashed banana and raw cacao powder for a chocolate banana flavor. Yum!
- Whole grains: Made with whole grain oats
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Return Of Cheerioats For 80th Anniversary
Beginning in July 2021, a limited re-release of Cheerios cereal was made across North American markets with the reuse of the original brand name “Cheerioats” instead of “Cheerios.” Cheerioats used the same ingredients as modern day Cheerios, but was repackaged in a throwback campaign to celebrate the 80th anniversary of Cheerios cereals being sold .
- Cheerios and X’s
- Berry Burst Cheerios
- Dulce de Leche Cheerios
- Banana Nut Cheerios
Special K Protein Original Cereal
- âTotal fat:â 1.5 grams
Even though this cereal is slightly higher in sugar than the rest of the options on our list, it’s still pretty low and can be a great option if you’re looking to occasionally satisfy your sweet tooth. Not only is this cereal low in fat, but as the name suggests, it’s fortified with satiating protein, which isn’t something you always get with cereal.
A bowl of this cereal serves up an impressive 15 grams of protein, as compared to the 7 to 10 grams other cereals might offer. Thanks to the whole grains, it gives you a helping of nine different vitamins and minerals even offers 8 grams of fiber per serving. On top of that, the subtle hint of cinnamon gives this cereal a yummy taste.
âBuy it: âWalmart
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