Today’s Munchies Monday post examines what is in your cereal bowl, and what should be in your cereal bowl.
Many popular cereals actually contain unhealthy amounts of sugar, unnecessary ingredients, and a lack of nutritional value. Kellogg's Raisin Bran contains high-fructose corn syrup, 9 grams of sugar, and 350 mg of sodium. Kellogg’s Froot Loops contain 12 grams of sugar and less than 1 gram of fiber. General Mills Cocoa Puffs contains 12 grams of sugar, 1.5 grams of fat, and dessert-like ingredients (sugar, corn syrup, cocoa). At that rate, you might as well turn Oreos into a breakfast option. Oh wait…
The problem with such high sugar content in your cereal? Starting your day with a super sweet eat will spike your blood sugar level, causing a quicker crash and a greater tendency to reach for a mid-morning snack before your cereal bowl makes it out of the dishwasher.
My favorite breakfast cereals as a kid were Cocoa Krispies, Frosted Flakes, and Lucky Charms. As I got older and more “health-conscious,” I relied on Honey Nut Cheerios and Raisin Bran. Now, I have found the cereals that make me feel my best, providing me with energy to start my day without tasting like shredded cardboard.
I joke with my friends that I eat like an old lady, but I love these cereals! A typical cold breakfast for me is either FiberOne Cereal or Kashi GoLean Protein and High Fiber Cereal with a sliced banana and almond milk:
Other healthy cereal options include Grape Nuts, Health Valley Oat Bran Flakes, Shredded Wheat, Kashi GoLean Original, Barbara’s Original Puffins, and Kashi Heart to Heart.
What to look for in your cereal:
- High Fiber: Look for at least 15% fiber per serving.
- Whole Grains: Refined grains raise blood sugar levels and have basically no nutritional value.
- Concise Ingredient List: Too many unpronounceable ingredients are good signs of bad cereals.
- Low Sugar: Aim for below 5 grams of sugar per serving. Avoid high-fructose corn syrup, maple syrup, molasses, maltose, glucose, honey, and other forms of sugar.
- Lack of Preservatives: BHA, BHT, and other unhealthy, added preservatives have actually been banned in other countries.
- No Trans Fats: Hydrogenated and partially hydrogenated oil mean the cereal contains dangerous trans fats.
Extra tips for giving an EYC-boost to your cereal:
- Stay close to the suggested serving size; it’s easy to over pour your cereal.
- Use non-fat milk or almond milk, instead of milk with a higher fat content.
- Add dried fruits to your bowl.
- Add fresh fruit, like blueberries, strawberries, or sliced banana.
- Top with heart-healthy nuts, like walnuts or chopped almonds.
What is your favorite breakfast cereal? Do you put fresh fruit in your cereal?
Today’s Recommended Read: Lightened Holiday Classics (CookingLight.com)
