When thinking of breakfast foods, cereal is probably one of the first things that come to mind. But, when considering what to eat for the most important meal of the day, it’s important to keep in mind that many breakfast cereals are high in refined sugar and carbohydrates, which can lead to a variety of health problems, including diabetes and obesity.
Not all cereal is bad; there are many healthy cereals that are low in sugar and keep you full throughout the morning. If you’re looking for a healthy breakfast option, this list of cereals is a great place to start.
High Fiber Cereal
Diets high in fiber can help you control your blood sugar levels and cholesterol levels. Fiber also supports bowel health and can help you achieve a healthy body weight. These cereals contain your daily recommended amount of this beneficial nutrient.
Fiber One Original Bran
This healthy cereal option contains 18 grams of fiber, giving you more than your daily recommended amount in one serving. And, with no sugar and only 90 calories, it’s great for a low-calorie diet. Top with fruit for added nutritional benefits.
Nature’s Path Organic Smart Bran
This cereal is full of fiber, 17 grams to be exact, and is USDA certified organic. It’s made with wholefood ingredients – nothing artificial – for a healthier breakfast option. Additionally, it’s low in sugar and cholesterol.
Whole Grain Cereal
Whole grains are nutrient-rich, offering protein, fiber, antioxidants, vitamins, and minerals. Eating whole grain cereals may help you reduce your risk of diabetes, heart disease, and other illnesses.
KASHI 7 Whole Grain Puffs
This whole grain-rich cereal contains only one ingredient, the Kashi Seven Whole Grains & Sesame Blend. This blend is made up of hard red wheat, brown rice, oats, barley, triticale, rye, buckwheat, and sesame seeds. It also is a good source of fiber and is cholesterol-free. It’s low in sodium and fat and is Non-GMO Project Verified.
A breakfast classic, cheerios are made with 100% whole grains. The cereal is also fortified with 12 essential vitamins and minerals and is a good source of iron and calcium. The fibrous food is also low in saturated fat and cholesterol, which can support heart health. Top with fruit for added nutrients and flavor.
Fortified foods have added vitamins and minerals that are not naturally occurring. Eating a fortified cereal can help you maintain healthy levels of the nutrients you may not get out of your normal diet.
General Mills Whole Grain Total
This 100% whole grain cereal is fortified with 12 vitamins and minerals – vitamin E, vitamin C, zinc, iron, calcium, A B vitamin, vitamin B1, vitamin B6, vitamin B2, vitamin A, vitamin B12, and vitamin D3. With 110 calories and 5 grams of sugar, it is also great for a low-calorie diet.
Post Grape-Nuts Cereal
Grape-Nuts cereal provides 100% of your daily recommended whole grains. It’s also fortified with eight vitamins and minerals – reduced iron, niacinamide, zinc oxide (source of zinc), vitamin B6, thiamin mononitrate (vitamin B1), and folic acid. The low-fat cereal is also Non-GMO Project Verified and contains no artificial colors or flavors.
Adding more protein to your diet will keep you from feeling hungry, and means you’ll be less likely to snack in between meals. These high-protein cereals are low in calories but will keep you full until lunch.
KIND Peanut Butter Whole Grain Clusters
Great with milk, yogurt, or in a smoothie, this granola is one of the best cereals for added protein, with 10 grams per serving. It’s gluten-free, low sodium, and is made with 100% whole grains. It offers nutritionally-dense ingredients like whole nuts, fruits, and whole grains – no secret ingredients and no artificial flavors, preservatives, or sweeteners.
Special K Protein Cereal
With 15 grams of protein, this breakfast cereal will keep you fuller, longer. The lightly sweetened wheat, rice, and soy flakes also contain calcium, iron, vitamin B6, vitamin B2, vitamin B1, vitamin D3, and vitamin B12.
Low Sugar Cereal
Cereal is often high in refined sugar, which can have detrimental effects on your health. These brands offer the high-fiber benefits of the delicious breakfast meal without the added sugar.
Food For Life Ezekiel 4:9 Organic Sprouted Grain Cereal
This sugar-free cereal option is an excellent cereal if you’re looking for an all-natural breakfast. It’s kosher certified, organic, vegan, and dairy-free and contains no additives or artificial flavors. The cereal also is a great source of fiber and contains 8 grams of protein.
Uncle Sam Toasted Whole Wheat Berry Flakes & Flaxseed
A certified low-glycemic food, this cereal contains high-fiber whole grains and is rich in vitamins and minerals. It is low in sodium and doesn’t have artificial colors or flavors. It also contains flax seeds, which provide omega-3s and lignans that support heart health. The unique “rolled berry” method used to create this cereal preserves its natural fiber, nutritional value, and flavor.
Cereals are a popular breakfast choice; however, many cereal brands are filled with sugar and carbohydrates. When considering, “What is the healthiest cereal to eat?” look for high fiber and protein options and that are low in sugar.