Cereals are as American as apple pie (some taste like apple pie). It all began with “Granula,” a cold breakfast cereal that debuted in 1863. Many European countries followed the new dietary trend soon after. Cereal is now widely considered a perfectly fine dinner, especially if you’re in a time or cash crunch!
Whichever part of your day you enjoy cereal, picking nutritious varieties is key. And there are plenty of healthy cereals to choose from! Harvard scientists consider why we should avoid a lot of sugar and pump up our diets with high-fiber foods.
Shredded Wheat
This cereal is highly recommended because it doesn’t have sodium or sugar. It’s made of whole grains, keeping you fuller longer than more highly processed cereal varieties. It even contains protein, making it a well-rounded meal all by itself. It’s in the higher carb category, and you must be careful not to ruin its sugar-free profile with too much of a good thing.
Nature’s Path Kamut Khorasan Wheat Flakes
An excellent gluten-free choice. While gluten is contained in many carb-rich foods, it is actually a protein found in grains. Nature’s Path Flakes sweeten the deal with just a little honey and various grains.
Seven Sundays Wild & Free Blueberry Chia Muesli
Another great gluten-free choice on our list. Each serving contains a whopping 37 grams of whole grains. It also comes in apple cinnamon and strawberry banana flavors.
Ezekiel 4:9 Sprouted Whole Grain Cereal
What makes this cereal stand out is that it contains ingredients that contain both omega-3 and omega-6 ingredients. Golden flax seeds give this whole grain cereal its omegas, which are credited with improving the health of every cell in your body!
Forager Project Grain-Free Os
For those who avoid grains, this cereal provides fiber and protein using pea protein, navy beans, and cassava root.
Kellogg’s All-Bran Flakes
Bran is well known for improving gut health. These flakes are also a good source of protein (around 5 grams per serving). When figuring your protein intake, also consider the protein in the milk or yogurt you add to the bowl.
Cascadian Farm No Added Sugar Mixed Berry Cereal
The name itself is kind of a mouthful. But it rates among the best for containing very little sugar. (0 added sugar) and actual fruit ingredients, including strawberries, blueberries, and dates.
Fibre One Crunchy Original
This cereal, which resembles little sticks if we’re honest, makes a healthy meal. The manufacturer recommends mixing it with other cereals to add 27 grams of fiber in one bowl!
Kashi Whole Wheat Biscuits
Kashi makes a large variety of cereals and flavors to enjoy. The wheat biscuits are bite-sized nuggets offering seven grams of fiber in every bowl. People who like to add their own flavor profile to their cereal like this option because it’s good with milk, nut milk, and fresh fruits. It can even be served hot.
Three Wishes Cocoa Cereal
This chocolatey treat still manages to be low-sugar and high-protein. For those who know they need to leave those processed, sugary cereals behind, this Cocoa cereal is a wish come true!
Quaker Oatmeal
Oatmeal is a nutritional powerhouse. Rolled, steel-cut, and quick-cooking oats are all great options. Oatmeal actually contains protein, which is unusual across most grains. It's also fiber-rich and contains almost no sugar (unless you add it in by the teaspoon full). Dieticians widely recommend a high-quality sugar substitute or fresh fruit if you have to have sweetness.
This is a good option if kicking off your day with a punch of high protein is important to you.
Arrowhead Mills Puffed Millet
This is a wheat-free choice for those dealing with some food allergies. It’s made from millet, which is the smallest of all grains. It’s low-fat and still provides protein.
Cheerios
These healthy Os had to make the list because they are full of nostalgia in addition to great nutrition. Most kids in the U.S. grew up snacking on these little low-fat gems. Scientists back up the manufacturer’s claim that Cheerios can help lower cholesterol and even reduce the risk of heart disease.
Nutritionists stress that added sugar is often cereal’s greatest downfall. Aiming for 5 grams or less per bowl is best. And there’s a lot of room for improvement, considering many popular cereals on the market are made up of 43 to 58% sugar!
Hi, I'm Karen Kelly a certified health coach, freelance food and travel writer, and blogger. At Seasonal Cravings, you will find delicious recipes and fun travel ideas.
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