Breakfast cereals: the best and the worst!

Cereals at breakfast are healthy options. But the commercial breakfast cereals in the market have additives that reduce their goodness. Which are the healthier cereals of the lot?

Breakfast cereals and additives

Breakfast cereals are low calorie foods to start the morning. They are nutrient rich and have complex carbs. Therefore, most have low glycemic index and are good for diabetics. They also have adequate fiber and protein. Some are also fortified with minerals and vitamins and are good for health. Liz Cooper, dietitian at Bio-Kult opines:

“When we’ve spent several hours fasting through the night, our blood sugar is likely to be low on waking,”

“So it’s important to eat a breakfast that’s not going to cause a spike in our blood sugar level, as this could result in a slump by mid-morning and could potentially have us reaching for sweet snacks or caffeine to give us the energy boost we’ll no doubt need.”

But unfortunately, many of the commercial cereals for breakfast have added sugars and other food additives that lower their nutritive value. So which are the healthier cereals of the lot?

Healthier cereal options

According to Liz:

“This requires sufficient amounts of protein, healthy fat(opens in new tab) and fibre, which all further help towards supplying us with nutrients vital for functions such as hormone production, growth and repair and immune function.”

She advises bircher muesli and granola bar which have no added sugars or high sugar dried fruits. Smoothies, porridge and omelettes are also good. Home made versions are best for health reasons and are also affordable.

Weetabix

These are the healthiest cereal overall. They have less fat, less salt and less calories. But they have higher sugar. 2 biscuits give 362 calories. For added sweetness, prefer honey or fresh fruit toppings.

Ready Brek

This porridge option is high in fiber and vitamin D. Their sugar and fats are relatively lower.

Kellogg’s cornflakes

These are low on sugar and fats. But they also are low in fiber. Add some fruit pieces to them to make them filling.

Scott’s porridge oats

These have low sugar and high fiber and protein content. But their fats are also slightly higher. However, oats lower blood cholesterol.

Kellogg’s all bran

These have low calories and high fiber. But sugar is slightly more. It is filling. It helps heart and gut health with no bloating.

Alpen original muesli

This is high in fiber but also has higher sugar content. It has raisins, almonds, and hazelnuts.

Essential Waitrose Malted wheats

It has lower fats and salt. Also, the calories are less. Made with whole grain wheat, they are high in dietary fiber and are therefore filling.

Nestle Shreddies frosted cereal

Low in fats but they are high in sugar. One can eat it occasionally.

Troo granola chocolate with orange

This has high fiber, low sugar, is gluten free and therefore good for vegans. But it has high fats and calories. Moreover, it has high cost too.

kellogg’s crunchy nut cornflakes

For high sugar content, it ranks the worst cereal. Also, they are low in fiber and not filling. But they are inexpensive.

Nestle Curiously Cinnamon

This product has higher sugar, higher calories and higher salt content. Hence it is not recommended except occasionally.

Read here: What are processed foods? Their grades and health risks!

Honey monster wheat puffs

It has higher sugar content. But has lower saturated fats. And they are not filling. They provide energy but could cause a mid-morning crash. This is the worst cereal overall to have.