According to a recent survey, approximately 70% of Americans eat cereal, and the majority eat cereal weekly. civic science report. Cereals are still a breakfast and snack staple in most households, so it's even more important to choose a box that meets your nutritional needs.Still, many Popular cereals on grocery store shelves The amount of sugar is comparable to candy. And it's especially bad when you're sitting down to a bowl for breakfast.
“We don't recommend starting your day with a high-carb cereal. It can cause a spike in blood sugar levels, and you may want to lie down at your desk by 10am.” Bonnie Taub Dix, MA, RDN, CDNnutritionist, author Read before you eat – from label to table.
If cereal is a mainstay in your pantry, Taubdix recommends aiming for boxes with less than 5 grams of sugar per serving. “Don't forget to check the serving size listed on the box. You'll be surprised how small the serving size appears when you measure it,” she reminds us. .
Also, check the label for fiber content. Taub-Dix recommends cereals with at least 5 grams of fiber per serving. “Dietary fiber helps transport things through the digestive tract, provides fuel for gut bacteria, and increases satiety, so it may help with weight management. Fiber has also been shown to: It has been. promote heart healthSoluble dietary fiber, especially oats, control blood sugar levelsplays a role. cancer prevention” says Taub-Dix.
Now that you know what to look for in a healthy cereal, here are some unhealthy cereals to avoid. These cereals are some of the choices with the highest amount of sugar, so we ranked them from least to most added sugars.Read on to check these out 9 of the best healthy cereals on supermarket shelves, according to a nutritionist.
Lowest in carbohydrates: Kellogg's Froot Loops and marshmallows
per 1⅓ cup: 140 calories, 1g fat (0.5g saturated fat), 170mg sodium, 34g carbohydrates (2g fiber, 16g carbohydrates), 2g protein
This childhood favorite was made even sweeter with the addition of marshmallows, adding even more sugar to the mix. Original Froot Loops contains 12 grams of sugar per serving of his these It also contains 16 grams.
But if pouring a bowl of Toucan Sam's colorful O's still brings you joy, think wisely about your cereal strategy. “My recommendation is in line with how I raised my children. If you want a sweet cereal, you should mix it with an equal amount of cereal that has very little sugar. [unsweetened] The yellow box has Cheerios in it,” Taubdix says.
Related: Top 10 best and worst frozen breakfast bowls, according to a nutritionist
captain crunch
per cup: 150 calories, 2g fat (1g saturated fat), 290mg sodium, 33g carbohydrates (less than 1g fiber, 16g carbohydrates), 2g protein
captain crunch The milk in your bowl may taste like pure maple syrup, but it's loaded with sugar, so you can chalk it all up. One cup serving contains 16 grams of sugar, all of which is added sugar.
of american heart association The AHA recommends a maximum daily intake of added sugars of 6 teaspoons (25 grams) for women and 9 teaspoons (38 grams) for men. Eating this crunchy cereal will get you pretty close to reaching that limit.
Malt O Meal Berry Bunch Crunch
per 1⅓ cup: 150 calories, 1g fat (0g saturated fat), 210mg sodium, 34g carbohydrates (less than 1g fiber, 18g carbohydrates), 2g protein
Eating berries for breakfast is a smart idea, but not when they come in the form of sugary cereals. This berry-flavored cereal The sweet version of Malt-O-Meal is very high, containing 18 grams of sugar per serving. “Some people start their day with something sweet and end up craving more sweets during the day,” Taubdix says.
Related: Top 15 Unhealthiest Sodas – Ranked by Sugar Content
Mama's Best Crispy Cocoa Rice Cereal
per cup: 170 calories, 1.5g fat (0g saturated fat), 240mg sodium, 37g carbohydrates (less than 1g fiber, 18g carbohydrates), 2g protein
The brand name of this cereal is more than deceptive, as most mothers would agree that sweet cereal isn't actually the best. Not just a cup; this cereal It has 18 grams of added sugar, but also 10 percent of your daily recommended amount of sodium.
honeysmax
per cup: 130 calories, 0.5g fat (0g saturated fat), 45mg sodium, 32g carbohydrates (2g fiber, 18g carbohydrates), 2g protein
This classic honey-flavored cereal has been around since the 1950s, but we think it's time for it to be phased out. Each cup contains a total of 18 grams of three types of sugar: regular sugar, glucose syrup, and honey.
Related: What happens to your body when you eat cereal every day
Kellogg's Smart Start Original Antioxidants
per 1 1/4 cup: 240 calories, 1g fat (0g saturated fat), 260mg sodium, 56g carbohydrates (3g fiber, 18g carbohydrates), 5g protein
It says “smart” and “antioxidant” on the box, so it must be good for your health, right? No, not at all. This is Kellogg's breakfast cereal Made with sugar-dusted multigrain flakes and oat clusters. Each serving contains nearly three-quarters of your daily maximum recommended sugar intake.
post marshmallow fruity pebble
per cup: 160 calories, 1g fat (0g saturated fat), 240mg sodium, 36g carbohydrates (0g fiber, 18g carbohydrates), 2g protein
fruity pebbles It's already super sweet, but adding marshmallow to it just makes things even worse. But 18 grams of sugar per serving isn't the only problem. Fruity Pebbles is loaded with artificial dyes, many of which are associated with my child's ADHD. Therefore, the European Union requires that foods containing these dyes be labeled with: warning label It says, “It may have a negative effect on children's activity and attention.''
Related: Top 15 Unhealthiest Sodas – Ranked by Sugar Content
Post Honey O's
per cup: 170 calories, 3g fat (0g saturated fat), 240mg sodium, 34g carbohydrates (less than 1g fiber, 18g carbohydrates), 2g protein
Despite being similar, Post Honey O's Contains 6 grams more sugar per serving than Honey Nut Cheerios. If you still can't give up on these sweet loops, try swapping them out for Honey Nut Cheerios and reducing the serving size to about half a cup. And since nuts contain protein and fat, it's a good idea to add nuts, such as sliced almonds, to your cereal to slow down the digestion of sugar, Taubdix says.
kellogg raisin blank lunch
per cup: 190 calories, 1g fat (0g saturated fat), 200mg sodium, 46g carbohydrates (4g fiber, 19g carbohydrates), 4g protein
Raisins may be dried grapes, but they're high in calories and a concentrated source of sugar. Pair it with sugar-dusted flakes or honey-infused oat bunches. grain That's sky high for sweets. Instead, pick up a box of low-carb, high-fiber flakes. fiber one honey clusterThen top the bowl with a handful of freshly sliced grapes.
post golden crisp
per cup: 150 calories, fat 0.5g (saturated fat 0g), sodium 85mg, carbohydrates 34g (fiber 0g, carbohydrates 21g), protein 2g
“Golden Crisp” Our Sugar Bear mascot gives us a hint about this cereal's first ingredient. As you might have guessed, this is sugar. This means that the majority of this cereal consists of sweets. Think of this as an empty calorie box, as most of the calories come from sugar and are seriously lacking in protein and fiber.
Related: 7 grocery stores with the best cereals
Malt O Meal Golden Puff
per cup: 150 calories, fat 0.5g (saturated fat 0g), sodium 85mg, carbohydrates 34g (dietary fiber 0g, carbohydrates 21g), protein 2g
Caramel flavored puff It's loaded with sugar and no fiber, which is bad news for your blood sugar levels. Fiber slows down the rate at which sugar is digested and absorbed into the bloodstream, which helps prevent blood sugar levels from spiking. If these breakfast cereals contain more than 20 grams of sugar and no fiber, blood sugar levels can rise almost instantly.
No. 1 cereal with carbohydrate content: Malt-o-Meal Chocolate Marshmallow Matisse
per 1 1/4 cup: 170 calories, fat 1.5g (saturated fat 0g), sodium 150mg, carbohydrates 37g (fiber 1g, carbohydrates 23g), protein 1g
If you've made it this far down the list, you probably know that adding marshmallows to your cereal is never a good idea because of the sugar content. This bagged cerealIt's made of chocolate-like puffballs and marshmallow pieces, and contains a whopping 23 grams of sugar per serving. Translation: When you sit down to a bowl of Malt-O-Meal's Chocolate Marshmallow Matei for breakfast, you've got a whole day's worth of sugar in your spoonful before you start your day.
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