Do you know that cereals are the centerpiece of a healthy breakfast? You might be wondering why people choose the healthiest breakfast cereals. Complex carbohydrates, fruits, proteins, and dairy content make cereals a perfect start to the day. Also, it is a quick and easy breakfast option for anyone.
You might have noticed several colorful boxes of cereal to attract kids. Some of those boxes contain a tag of whole grains or reduced sugar. How can you identify which one is the best nutritional breakfast for you? It is essential to learn how to pick the healthiest breakfast and get helpful nutritional pointers to keep in mind at the stores. We will help you feel pretty confident about your choice of breakfast cereals with the help of a few points.
Let us discuss how to choose the healthiest breakfast cereals!
Nutritional Facts of Better Breakfast Cereals
It is crucial to check the nutritional composition of any product mentioned on the label. On the nutritional facts label, you will find all the information you need. Ensure checking the ingredients, such as fibers, sugars, vitamins, minerals, and others.
Here is what to look for on the product label:
- Sugar – 6 grams or less ounce per day
- Fibers – 5 grams or more per serving
- Vitamins & Minerals – Better to look for calcium, vitamin D, folk acid, and iron
- Ingredients – Choose whole grains, such as whole grain oat, rye, and wheat
Be sure to check these ingredients for a healthy breakfast!
Healthiest Breakfast Cereals Ingredient List
There are lots of breakfast cereals available in the market with refined carbohydrates and sugar. Looking for a healthier breakfast might be intimidating for you.
But you cannot always judge a cereal box by its cover. To tell the genuinely healthy options from the sweet-treats-in-disguise, peel at the nutrition label and ingredient list.
Here are a few tips on choosing the best and healthier cereal the next time you are shopping for cereals:
Choose Whole Grains
One of the first ingredients to look in a cereal pack is whole grains. Be sure to look for the word whole in front of the grain. No matter, whether you choose wheat, oats, or brown rice the whole grain is the way to go.
You might be thinking about why choosing whole grain is beneficial. In comparison to white flour, whole grains contain more proteins, fibers, and nutrients, such as iron, magnesium, and vitamins B.
Picking a breakfast cereal full of whole grains reduces the risk of:
- heart diseases
- maintains healthy weight
- improved cholesterol
Look for High Fibers
Choosing a cereal high in fibers will be a plus point if you choose whole grains. Numerous high in fibers breakfast cereals is available, such as:
- Shredded wheat
- Oat cereals
- Puffed wheat
- Bran cereals
Fiber is good for healthy digestion and helps you stay full. It is crucial to hitting the daily recommended requirement of fibers (25-38 grams of cereals). Some brands use added fiber, such as insulin, aka chicory root, which is similar to the quality of the fiber you’d get from a grain.
Here is why choosing high-fiber cereal is essential:
- Keep the digestive system healthy
- Lower blood cholesterol levels
- Control blood glucose levels
- Maintain your appetite
Look for Vitamins & Minerals
Another best option is to look for cereals with fortified vitamins and minerals. Generally, the number of fortified nutrients varies from cereals to cereals but looking for cereals with added calcium, vitamins, and folic acid is essential.
Go Low on Sugar
You may not be able to recognize the sugar in the ingredient list, as it is often disguised with different terms (such as brown rice syrup or evaporated cane juice). Therefore, the USDA recommends taking 6 grams of sugar per day. Not only you, but several people also take more sugar than the recommended amount. To start the day with the right sugar, look for low-sugar cereals.
Avoid cereals with lots of sugar—some cereals have 10 grams of sugar (that’s nearly three teaspoons) in one serving. While some cereals may have natural sugars included in raisins and other dried fruit, these are also often coated with additional sugar.
Check for Proteins
Proteins are the best source of feeling full throughout the day. Some breakfast cereals contain proteins, such as oatmeals that are high in proteins. Getting at least 15g of proteins is a benchmark to kick-start your day.
Moreover, you can choose cereals nuts, legumes, and seeds to boost the protein count. You can add dairy milk to get closer to the protein limit. However, don’t opt for non-dairy milk as it contains low proteins.
Best Healthy Cereal Options
Though cereals are high in fibers and whole grains, you can be careful about them. You have to pay attention as many kinds of cereal in the market are pretty carb dense. For example, healthy-sounding options like whole grains and granola carry a pack of a surprising amount of fats and sugar.
Therefore, you can stick to the basics, such as:
- Bran flakes
- Shredded wheat
- Puffed brown rice cereals
- Cream of wheat®
Healthy Breakfast Cereal Toppings
Would you like to make your breakfast cereals healthier? Here are some healthy cereal toppings that add nutrition and flavor:
The tastiest way to boost proteins and healthy fats in your breakfast are nuts. Stirring a spoonful of unsweetened peanut butter or almond butter into hot cereal is another great way to add flavor and proteins.
Hemp seeds are another great source of protein and a healthy source of omega. You can blend these seeds well into hot oatmeal and cream of wheat.
One of the better ways to healthy breakfast cereal is reach for fresh fruits. Also, you can choose frozen fruits with low sugar content than their dried counterparts.
You can sprinkle some cinnamon on the cereal bowl to add flavors. Be sure to check the portion size to make your diet healthier.
The Bottom Line – Breakfast Cereals
Breakfast doesn’t have to consist of high-fats-or-high calories foods that lack the nutrients your body needs. If you enjoy the convenience of breakfast cereal, there are many good choices for you and your kids. Just be sure you also round it out with fresh fruit and protein.
Add breakfast cereals to your diet and be healthy!