9 Expert Tips for Choosing a Healthier Breakfast Cereal
9 Expert Tips for Choosing a Healthier Breakfast Cereal
What’s the Best Breakfast Cereal for a Healthy Start?
Choosing a healthy breakfast cereal can be overwhelming, especially with the numerous options available in the market. Even registered dietitians like Caroline Pullen, owner of Caroline Pullen Nutrition in Nashville, Tennessee, acknowledge that it can be challenging to find a nutritious one. In this article, we’ll provide you with expert tips on how to choose a healthier breakfast cereal that suits your dietary needs and preferences.
Tip 1: The More Fiber, The Better
According to Pullen, it’s essential to pick cereals that are high in fiber. She recommends looking for cereals with at least 5 grams of fiber per serving. Most of us don’t get enough fiber daily, so cereals are a great place to add some in. In fact, between 90 and 97 percent of us aren’t consuming enough fiber, as per the U.S. Department of Agriculture (USDA). Fiber is well-known for its digestive and heart health benefits, and it also helps keep you fuller longer. Research shows that getting more fiber in your diet can also help with weight loss.
Tip 2: Pick a Whole Grain Cereal
Eating more whole grains is recommended by the USDA in their Dietary Guidelines for Americans as a smart strategy for a healthy diet. Pullen suggests making sure whole grains like oats, wheat, barley, or rice are at the top of the list because this indicates the cereal offers great nutrition. Whole grains naturally contain protein and fiber, two nutrients that are good for regulating your appetite, according to research.
Tip 3: Get to Know the Serving Size
When it comes to cereal, it’s easy to eat two or even three times as much as the suggested serving. Read the nutrition facts carefully and measure out your portions. That’s especially important for granola, which can have a recommended serving size as small as ⅓ cup. If you choose granola or another higher-calorie cereal, Pullen suggests eating it as a topping for yogurt or mixed with a lower-calorie cereal, rather than eating it by the bowl.
Tip 4: Keep the Sugar Content Low
Both Pullen and Hilbert say that finding cereals with the lowest amount of added sugars is the healthiest choice. Added sugars are those put in during processing that don’t naturally occur in the ingredients. Stick to 5 to 6 grams of sugar per serving or less. Hilbert says that many cereals contain added sugar, which, if eaten in excess, can contribute to insulin resistance, obesity, heart disease, and more. Research also supports these risks.
Tip 5: Add Extras Yourself
Allow yourself to get creative with your meal. Want a little more sweetness, crunch, or complexity? Pullen says you can customize your cereal to your liking by adding nuts, seeds, and fresh or dried fruit to your bowl. Hilbert suggests adding a sprinkle of cocoa powder, which can provide a nice flavor and natural sweetness to your cereal.
Tip 6: Mix a Healthy Cereal With a Lower-Nutrition Pick
Perhaps you aren’t ready to completely give up your favorite higher-sugar cereal just yet. Go half and half. "You can mix together cereals that have a higher sugar content with cereals that have a lower sugar content," Pullen says. Slowly adjust the ratio of sweet to less sweet, and over time you can acclimate your taste buds to a lower sugar threshold.
Tip 7: Avoid Too Many Additives
As a gut health expert, Hilbert prefers to avoid cereals made with too many additives such as artificial food dyes, hydrogenated oils, fillers, or artificial sweeteners. "Especially when looking at the health of our microbiome, added sweeteners and fillers have been linked to changes in the gut microbiome," she says. Research also supports their negative impact on blood sugar levels.
Tip 8: Boost Your Meal’s Protein Content With Milk
According to Hilbert, the type of milk you pair with your cereal matters. While the grains in your cereal do contain some protein on their own, pairing your cereal with cow’s milk or soy milk will increase the protein in your breakfast by seven or eight times more than if you use a low-protein milk, such as almond milk. Protein is known to enhance satiety and regulate appetite throughout the day, Hilbert says, so it’s an important factor to consider, particularly if the cereal itself doesn’t provide much protein.
Tip 9: Don’t Assume Low Calorie Automatically Means Better
The biggest pitfall Hilbert sees is her clients choosing the lowest-calorie cereal rather than the one with the most nutrients. "Lower-calorie cereals may not have as much protein or whole grains in them," she says. So while the calories may be right, a less filling cereal without enough whole grains, protein, or fiber won’t provide the same satiety factors and may lead to you feeling hungry sooner. Plus, better nutrients can support a healthier gut microbiome, which is supportive of a healthy weight.
Conclusion
Choosing a healthier breakfast cereal requires careful consideration of several factors, including fiber content, whole grains, serving size, sugar content, additives, and protein content. By following these expert tips, you can find a cereal that not only tastes good but also provides the nutrients your body needs to stay healthy and satisfied throughout the day.
FAQs
Q: What is the recommended daily intake of fiber?
A: The U.S. Department of Agriculture recommends that adults consume 25-30 grams of fiber per day.
Q: What are some good sources of fiber?
A: Good sources of fiber include whole grains, fruits, vegetables, legumes, and nuts.
Q: What is the difference between whole grain and refined grain?
A: Whole grain contains the bran, germ, and endosperm of the grain, while refined grain has been processed to remove the bran and germ, leaving only the endosperm.
Q: Why is protein important in breakfast cereal?
A: Protein helps to regulate appetite and enhance satiety throughout the day, making it an important factor to consider in breakfast cereal choice.
Q: What is the recommended serving size for granola?
A: The recommended serving size for granola is typically ⅓ cup.
