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Cereal is a popular breakfast food, but it’s often high in sugar and other unhealthy ingredients. These 14 cereals are both nutritious and delicious.
It’s easy and convenient for those who live busy lifestyles but is often high in added sugar and other unhealthy ingredients.
Additionally, cereal can be easy to overeat since many cereals lack fiber and protein, which are essential for promoting fullness (1, 2).
But several nutritious cereal options are available — both do-it-yourself (DIY) varieties and brands you can purchase at the store.
Since oats are whole grains, they are rich in fiber and important nutrients. One cup (234 grams [g]) of cooked oats provides 4 g of fiber, as well as 59% of the Daily Value for manganese, 23% for selenium, 21% for zinc, and 14% for phosphorus (3).
You can purchase pre-portioned and flavored oatmeal at the store, but it is best to make your own. Store-bought oatmeal is often high in added sugars and other unhealthy ingredients.
Oatmeal is incredibly versatile and can be prepared in many ways. It is often boiled with water or milk and then topped with fresh fruit, cinnamon, or nuts.
You can also make “overnight” oats, which are soaked in milk or yogurt for several hours so they are ready to eat in the morning for breakfast.
Muesli is a healthy and delicious type of cereal. It’s typically made with a combination of rolled oats, nuts, seeds, and dried fruit.
While similar to granola, muesli differs in that it is consumed raw, without being baked. Some versions are made without any added sweeteners or oils.
The combination of whole grains and nuts makes muesli a good source of protein. For example, Alpen muesli provides about 6 g of protein in a 2/3-cup (55-g) serving. It also contains fiber, vitamins, and minerals (4).
You can lower the carb content of muesli significantly by making a grain-free version with coconut flakes, nuts, and raisins.
It is typically made by baking a combination of rolled oats, nuts, and dried fruit in the oven until it becomes crispy.
Most types of granola contain a fair amount of protein and healthy fats. Additionally, it can provide several vitamins and minerals, such as phosphorus, magnesium, manganese, and B vitamins (5).
Despite its nutrient content, store-bought granola tends to be high in added sugar, which is why it’s best to make your own.
Also, keep in mind that granola is quite high in calories. A 1-cup (122-g) serving provides close to 600 calories. For this reason, it is best eaten in moderation if you’re watching your calorie intake. Consider sticking with a serving size of about 1/4 cup (85 g) (5).
However, if you can keep it to 1 cup or less, Grape-Nuts certainly qualifies as a healthy food. It’s packed with whole grains, fiber, protein and useful vitamins and minerals. The recipe is simple and straightforward, which is a big plus considering Americans get nearly 60% of their calories from ultra-processed foods.
Barbara’s Shredded Wheat Cereal
Barbara’s Shredded Wheat stands out from other types of cereal in that it has only a single ingredient: 100% whole wheat.
The wheat is shredded in the form of biscuits that you can crush up and serve with milk. This product also contains no added sugar — a rare quality among store-bought cereals.
According to the brand, a 2-biscuit serving of Barbara’s Shredded Wheat provides 20% of your daily fiber needs and 5% of your daily potassium needs (21).
Nature’s Path Organics Superfood Cereals
Nature’s Path Organics Superfood Cereals are full of wholesome ingredients.
These include chia seeds, buckwheat, and hemp seeds, all of which are high in protein and fiber (14, 15, 16).
Additionally, chia seeds are rich in omega-3 fatty acids, which may help reduce inflammation and promote brain health (14, 17, 18, 19, 20).
Healthy Breakfast Cereals And What To Avoid | My Top 7 Picks
FAQ
How healthy is Grape-Nuts cereal?
Why was Grape-Nuts discontinued?
Are Grape-Nuts hard to digest?
Are Grape Nuts good for You?
The fact that Grape-Nuts are positively packed with whole grains might be their greatest strength. According to the Whole Grains Council, the average American eats less than one serving of whole grains a day. That’s a shame, because whole grains are one of the healthiest foods humans can eat.
Are grapes a healthy fruit to eat?
Grapes are healthy fruits as they provide vitamins, minerals, fiber and water. They also have antioxidant and anti-inflammatory properties. Excess consumption can cause bloating and gas.
Are Grape Nuts a healing food?
Post relied heavily on showcasing Grape-Nuts as a healing food, and posted several ads to convey the point. All these were let pass until 1911, when a certain publication expressed its concerns about these claims.
Are Grape Nuts good for weight loss?
Grape Nuts can be a good food to include in a weight loss diet. They are high in fiber, which helps you feel satisfied and stay full. They do not have any added sugar, oil, or other processed ingredients that most other popular cereals have. Weight loss depends on your overall diet and lifestyle.