Sugar Content Of 50 Popular Breakfast Cereals
Like bar soap, diamonds, and fabric softener, breakfast cereal is on the list of products that have experienced slumping sales thanks to the changing shopping habits of younger generations. Although food companies had made some effort to improve cereals nutritional appeal in recent years, theyve since done a 180: declining marketability and customer dissatisfaction have prompted a return to stereotypically sugar-packed breakfast cereal.
Even cereals that promote themselves as being a part of a healthy breakfast can be made up of more than 50% sugar by weight. And when you eat a massive amount of sugar the first thing in the day, it can spike your blood sugar and signal to your brain throughout the day that you need more sugar, leading to dips in energy levels and concentrationnot exactly what you want to get from the most important meal of the day. A fluctuation in blood sugar levels can also lead to weight gain and obesity over a long period of time. Because sugary cereals are often marketed to children, this can facilitate an unhealthy lifestyle during key developmental years.
Nutritionists recommend that consumers avoid cereals with more than 10 grams of sugar per serving and choose one with as much fiber as possible to stick with a healthy lifestyle. Research has shown that a diet with reduced sugar and increased fiber can lead to weight loss and an improved insulin function.
Is This Cereal Keto
Yes. Magic Spoon is perfect for anyone on a ketogenic or low carb diet. Each serving has just 4g net carbs, and only 0.5-1.5g saturated fats from a blend of high-oleic sunflower oil and avocado oil.
In fact, one of the reasons we created this in the first place is that we couldnt find a healthy cereal to fit into our low carb lifestyles, and we missed our childhood cereals more than anything else .
Mothers Peanut Butter Bumpers Cereal
Per 100 grams: 407 cal, 29.29 grams of sugar- Sugar / calorie: 0.072 grams / cal- Brand: Quaker
Mothers is a brand of Quaker that is always 100% natural, with no additives, preservatives, artificial flavors or colors, hydrogenated oils, or starches, plus honey and molasses are the only sweeteners used in its products. The crunchy corn cereal is also made with natural peanut butter that contains no added sugar. However, with the second ingredient in the cereal being molasses, a serving of Peanut Butter Bumpers has 16 grams of sugar.
Per 100 grams: 387 cal, 29.97 grams of sugar- Sugar / calorie: 0.077 grams / cal- Brand: Malt-O-Meal
Though Honey Nut Scooters may be an imitation of Honey Nut Cheerios, Malt-O-Meals variety contains about 10% more sugarwhich might not come as a surprise given that three of its ingredients are sugar, honey, and brown sugar syrup. However, the cereal boasts a high dose of iron: just one serving will get you to 50% of your daily recommended intake.
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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, it’s still 32% sugar.
Why Is This More Expensive Than Regular Cereal
Even though Magic Spoon looks and tastes like familiar cereals, it is completely different. In fact, its nutritionally more similar to a high-end protein bar or keto smoothie than it is to most cereals.
And at $1.95 per bowl, its far cheaper than other healthy breakfast optionsâor even your morning coffee!
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The Healthiest Breakfast Cereals Ranked By Nutritionists
Though cereal is certainly appealing for its quick and easy preparation, sorting through the multitudes of options at grocery aisles can be a tricky task if youre looking for something healthy. Its a good rule of thumb to steer clear of artificially colored cereals with cartoon characters on the box, but other seemingly nutritious brands tout misleading claims of wholesome ingredients and other health benefits, concealing some not-so-great qualities, such as excessive added sugar.
We chatted with two nutritionists to get some clarity on what makes for a healthy cereal, and asked them to rank the nations most popular varieties.
Here are Americas nine top-selling cereals, according to 2017 figures from Chicago-based data firm IRI:
One Degree Brown Rice Cacao Crisps
Going plant-based means that you probably had to give up the snap, crackle, pop of your favorite classic Rice Kripsies, but try One Degrees Brown Rice Cacao Crisps which satisfies the same craving. These are a healthier version of your beloved childhood Cocoa Krispies. With all organic ingredients, One Degree assures that everything in the box comes from farmers we know. This low-fat cereal is perfect for a heart-healthy breakfast.
Total Fat 2g, Saturated Fat 0.5g
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What Is The Least Healthy Cereal
Most Kelloggs breakfast cereals aimed at kids are super unhealthy because theyre high in sugar , low in fiber, and contain artificial colors and flavors. Any cereal that has more than 8-9 grams of sugar per serving and contains artificial colors, flavors or preservatives is going to be pretty unhealthy for you!
Can Cereal Be Healthy
Of course, some cereals are healthier than others. There are a lot of processed cereals on the market that are full of calories, carbohydrates, and sugarnone of which are great for diabetes.
Your goal: Go for whole-grain cereals with 6 grams of sugar and at least 3 grams of fiber per serving. Whole-grain cereals tend to provide more fiber and often contain high-protein ingredients such as nuts. Plus, whole grains have been shown to reduce the risk of heart disease, which is common in people with diabetes.
If you choose wisely and watch your portions, you can enjoy cereal. Better yet, cereals fortified with vitamins and minerals can even help you meet your nutritional needs.
If you have diabetes, a good time to eat cereal is before exercise. Physical activity helps to burn sugar, or glucose. If you take an oral medication or insulin to manage your blood sugar, youâll likely need to eat carbohydrates before exercise to prevent low blood sugars while working out.
Top 10 Healthiest Breakfast Cereals
Enough about the bad cereals, lets get to the good stuff! Here are the 10 healthiest breakfast cereals Ive found in the supermarket
1. One Degree Sprouted Brown Rice Cacao Crisps
Ingredients: Organic Sprouted Whole Grain Brown Rice, Organic Coconut Sugar, Organic Cacao, Organic Sunflower Oil, Organic Sunflower Lecithin, Unrefined Salt, Tocopherols .
This One Degree product is one of my favorite cereals when it comes to taste! These cacao crisps are 100% organic, vegan and non-GMO. Made with whole oats and sprouted chickpeas .
2. Natures Path Smart Bran
Ingredients: Wheat Bran, Oat Fiber, Cane Sugar, Psyllium Seed Husk, Barley Malt Extract, Oat Bran, Whole Oat Flour, Sea Salt.
Smart Bran is a wonderful option if you want more fiber in your diet! In a 3/4 cup serving size, you already get 17 grams of fiber. Which is 70% of the recommended daily intake for women! Its organic, too.
3. Natures Path Flax Plus Raisin Bran
Ingredients: Whole wheat meal, raisins , wheat bran, cane sugar, flax seeds, oat bran, barley malt extract, sea salt, tocopherols .
Conventional raisin bran is a classic favoritebut it isnt exactly the best option. This healthy alternative by Natures path has WAY less sugar .
4. Kashi Go Rise
These multigrain crisps are packed with nutrition, flavor and crunch. Pretty much everything youd want in a breakfast cereal, yes? One serving contains 46% of your required daily fiber, and 17% of your recommended protein.
5. Kashi Go Play Honey Almond Flax Crunch
Choose Your Favorite Vegan Milk
Even though there are some dry cereal lovers, a good plant-based cereal deserves proper dairy-free milk. Luckily, the plant-based milk market is one of the fastest-growing vegan industries worldwide. The plant-based milk market is expected to reach $30.79 billion by 2031, according to Future Market Insights.
Instead of eating cereal without any milk, there are plenty of plant-based options perfect for whatever cereal you decide on. From Oatly to Moola, check out The Beet’s favorite plant-based milk to accompany your healthy, vegan cereal.
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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.
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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Cap’n Crunch’s Oops All Berries Cereal
– Per 100 grams: 395 cal, 44.18 grams of sugar- Sugar / calorie: 0.112 grams / cal- Brand: Quaker
Cap’N Crunch itself has been found to be one of the most unhealthy breakfast cereals on the market, and the Oops! All Berries Cereal is no exception. Each serving of the berry cereal variety contains 14 grams of sugar, and little nutritional value: only one gram of protein and no vitamin A, vitamin C, or calcium.
Which Breakfast Cereal Has The Least Amount Of Sugar
1. General Mills Cheerios
Serve size 1 cup
Per serve: 3g fibre, 1g sugar, 103 calories
This low calorie classic does not have a huge amount of fibre, but is very low in sugar and fat, making it a good choice. Add some fresh fruit or mix with a bran based cereal for extra fibre.
2. Kashi Go Lean
Serve size 1 cup
Per serve: 10g fibre, 6g sugar, 148 calories
This cereal is packed full of fibre and contains seven whole grains. Producers claim in contains no artificial ingredients.
3. General Mills Fibre One
Serve size ½ cup
Per serve: 14g fibre, 0g sugar, 60 calories
Although this one is a bit of an acquired taste, it does contain very few calories, no suagr and a lot of fibre. The serve size may seem small, but you probably wont be able to eat much more of this anyway due to the density of a cereal packed with so much fibre. Try mixing it with a lighter cereal for a more palatable option.
4. Kelloggs All-Bran Buds
Serve size 1/3 cup
Per serve: 13g fibre, 8g sugar, 75 calories
A very high fibre option that provides about 25% of recommended daily iron requirement in one serve.
5. Kelloggs All-Bran Original
Serve size ½ cup
Per serve: 9g fibre, 5g sugar, 81 calories
A high fibre choice that is fairly dense, therefore filling you up with a smaller portion. The taste is fairly bland, so mix with other cereals or add fruit and low fat yogurt to make it more interesting. This is also fortified with high levels of iron.
6. Post Raisin Bran
Serve Size 1 cup
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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:
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:
Other Tips For The Cereal
If you enjoy a good bowl of cereal, go for it! If you want to make it a heart-healthier breakfast, a few suggestions:
- Aim for 3/4-1 cup, unless youre a marathon runner, an active teenage boy, or are for some other reason in need of a lot of extra food energy. If youre more hungry than that
- Add fruit and nuts or seeds. Sprinkle on a handful of blueberries for antioxidants, vitamins, and extra fibre, or slice in a banana. Sprinkle generously with slivered almonds, hemp hearts, or chia seeds for protein, healthy fats, and even more fibre.
- Enjoy with milk or another protein-rich alternative. I usually suggest cows milk or soy beverage because they offer a decent amount of protein, but oat milk is okay too, with about half as much. Almond has next to none.
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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
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.
Nutritional Information For Bran Sticks
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 .
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Uncle Sams Original Wheat Berry Flakes
While this cereal contains a touch of barley malt, a three-quarters cup portion provides less than 1 gram of sugar, along with 7 grams of protein, 5 grams of fat, and 38 grams of carb with an impressive 10 grams as fiber. The only ingredients are: whole wheat kernels, whole flaxseed, salt, and barley malt.
To add a little flavor to your bowl, mix a quarter teaspoon of pure vanilla extract into your milk, and stir in finely chopped ripe banana so you get a little bit of natural sweetness with each spoonful.
Boost Your Breakfast Cereal
A tablespoon of chopped nuts, like almonds or walnuts, adds crunchy texture plus heart-healthy monounsaturated and polyunsaturated fats, which are linked to lowered risk of heart disease. Fat also slows digestion to help you feel fuller longer and avoid a mid-morning energy slump.
Sprinkle your bowl with 1 tablespoon of ground flaxseed meal or 1-2 teaspoons of chia seeds for extra fiber and omega-3 fatty acids.
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Low Sodium Cereal Benefits And How They Are Helping People Lose Weight
There has been a lot of talk about low sodium cereal benefits and how they are helping people lose weight. This article will explore the possible benefits of low sodium cereal and their role in weight loss.
Many people often underestimate the role of diet in weight loss. While there are many factors to consider, diet plays an important role in shedding those extra pounds. Low sodium cereal is one of the many options that people have when trying to reduce their daily sugar intake and caloric intake.
There is a lot of evidence that supports low sodium cereal being a viable option for weight loss. It offers a way to help people make small changes such as replacing breakfast with low-sodium granola or oatmeal instead of a sugary cereal or toast for breakfast.