Q: I love cereal, but sometimes it seems nutritionally no better than dessert. Are healthier options available? And if so, how can I find them?
There’s a lot to love about cereal. It’s often delicious, easy to prepare, available in seemingly endless varieties and flavors, and can contain various beneficial nutrients.
But with that abundance comes many ambiguous or misleading health claims, and ingredients you may not associate with good health.
Better-for-you options do exist, experts say, but finding them can be daunting. Here are their tips on how to do it.
Flip the Box
It may sound counterintuitive, but the first step to choosing a healthy cereal is to ignore the front of the box, said Dr. Preeti Kishore, an endocrinologist at NYC Health + Hospitals in the Bronx.
Some cereals have front-facing claims that seem to imply healthfulness, such as that they are good for your heart or immune system, can lower cholesterol, or are made with real fruit.
But their nutrition labels may tell a different story. Some, for instance, have as much (if not more) added sugars and calories as some desserts. And many are made with refined grains, which are quickly digested and can spike your blood sugar, leaving you hungry afterward, said Maddison Saalinger, a dietitian at the University of Miami. Over time, diets high in refined grains can increase the risk for Type 2 diabetes, obesity and other chronic diseases.
Even some cereals with claims like “immunity support” don’t have any supporting evidence, Dr. Kishore said.
Prioritize Whole Grains
Whole grains are an essential part of a healthy diet. They are loaded with nutrients like B vitamins, iron, magnesium and antioxidants, as well as heart- and gut-healthy fiber.
Grains are considered “whole” when they contain all three parts of the kernel: the endosperm (rich in carbohydrates), the germ (containing nutrients like B vitamins, folate and healthy fats) and the bran (full of fiber).
Refined grains, on the other hand, have been stripped down to just one of their parts, Ms. Saalinger said, which removes the grain’s full range of health benefits. And refined grains are less filling and sating than whole grains.
Look for phrases like whole grain wheat, whole grain oats, whole grain corn and whole grain brown rice on the ingredients list. And prioritize cereals that have those ingredients listed first, which signals that they are present in greater amounts, said Adern Yu, a dietitian at the City of Hope Cancer Center in Duarte, Calif. If you see ingredients like wheat flour or corn flour, that indicates the presence of refined grains.
Find Your Fiber Sweet Spot
Most adults don’t get the recommended 21 to 38 grams or more of fiber per day.
Many higher fiber cereals — like the Fiber One Original Bran Breakfast Cereal (18 grams per serving) or Nature’s Path Smart Bran (17 grams per serving) — can help you meet that goal. But if you’re not used to consuming that much fiber at once, it can cause unpleasant side effects like bloating or gas, Ms. Saalinger cautioned.
To ease into a higher fiber cereal, choose a variety with at least five grams of fiber per serving, Dr. Kishore said. From there, you can work your way up.
Watch for Hidden Sugar
Federal health experts recommend that most people consume less than 50 grams of added sugars each day. The American Heart Association sets a stricter limit of no more than about 25 grams per day for women and 36 grams per day for men.
Some breakfast cereals, even ones marketed as “healthier,” can contribute substantially toward that limit. A serving of Honey Nut Cheerios, for instance, has 12 grams of sugar; Cracklin’ Oat Bran has 15 grams.
To help avoid consuming too much sugar in one day, Ms. Saalinger suggested choosing cereals with less than eight grams of added sugars per serving.
And watch out for hidden sources of sugar on the ingredients list, Dr. Kishore said. High-fructose corn syrup, fruit juice concentrate, honey and agave nectar are all just other names for added sugar.
Don’t Get Distracted by ‘Extras’
Many breakfast cereals are fortified with added nutrients, like vitamins and minerals or protein, for example. If you are deficient in certain nutrients, these might be beneficial, Dr. Kishore said.
But if you follow a balanced diet, you’re most likely already receiving enough, she said. And these added vitamins and minerals won’t cancel out other, less healthful aspects of a cereal.
Certain added nutrients like protein, iron, zinc or B vitamins can taste chalky, bitter or metallic, she said, so manufacturers sometimes add more sugar to balance them out.
The Bottom Line
While it’s indeed possible to find a healthy cereal, experts cautioned that it shouldn’t be your only breakfast option. Incorporating other foods — like eggs or chia seed pudding — into your morning meals can help you get a healthy balance of nutrients. With a little meal prep, these alternatives can be just as quick and convenient as cereal, Dr. Kishore said.
Caroline Hopkins Legaspi is a Times reporter focusing on nutrition and sleep.
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