Check that grains are listed first on the ingredient list. Searching for the Whole Grain Stamp by the Whole Grain Council is a good way to verify that the cereal is whole grain. Opt for ones with sprouted grains, as sprouting can increase nutrients and their bioavailability, Flanagan adds. While Hubert recommends looking for one with two to four grams per serving, Flanagan says it should provide at least five grams of fiber per serving.
Next, look for sugar content of fewer than five grams per serving. Another guideline when it comes to sugar? Check how many grams of sugar there are in relation to grams of total carbohydrate.
Verify that the carbohydrate content is coming from fiber. Some of the healthiest whole grains can be found in Kashi, Muesli, Grape-Nuts, Shredded Wheat with no sugar frosting, as well as classic steel-cut oats, which is oatmeal you make that has no added sugar.
You've likely heard of the benefits of yogurt , but don't let that convince you to pick up this cereal. Kellogg's uses nonfat yogurt powder that's heat-treated and, thus, contains no probiotics , and throws in a medley of inflammatory sugars, artificial flavors, and artificial colors that will knock your gut health off track.
It's not just the 18 grams of sugar per cup that did Marshmallow Fruity Pebbles in. It was also their addition of artificial colors—Yellow 5, Yellow 6, Red 40, and Blue 1. Red 40 and the two Yellows have both been banned from food products in the UK based on research that has connected the colorants with allergies, migraines, headaches, behavioral problems, and hyperactivity among children.
Mega Stuf Oreos in a cereal form? Sounds like you'll be eating a bowl of sugar! In fact, one serving has nearly as much sugar as two Original Glazed Krispy Kreme donuts. Cap'n Crunch opted to fill this box with sugary corn flour and artificial flavors and colors. Here's a tip you should always follow when picking up a box of cereal: steer clear of the three C's. What are the three C's? They're crunch, crisps, and clusters. This trio is code for clumps of rice, oats, or corn held together by sugar and fat.
That even goes for bran cereals like this one from Kellogg's. It's time to end Raisin Bran cereals' long-held reputation for being healthy. Dried fruits like raisins should be eaten in moderation because they don't fill you up as much as water-filled fresh fruit and are higher in sugar. Each of these boxes contains 13 grams of added sugars and 15 or more grams of sugar compared to fiber per serving, which is higher than what is expert-recommended.
Besides the fact that sugar is listed as the second ingredient in this cereal, this box of marshmallows and refined flour also earns a place on our list because it also includes artificial flavors, caramel color, and synthetic preservatives. Wondering what the worst way to start your day is? It's with a bowl of this cereal, which contains 36 percent of your total recommended intake of added sugars for an entire day.
The description of this cereal on Quaker's website? Oh no! Specifically, studies show that diets rich in high-GI foods like rice and corn-based cereals make it harder to lose weight than those with more low-GI foods.
The CDC has found that over 1 in 10 Americans have diabetes and 1 in 3 have prediabetes : a condition where blood sugar levels are higher than normal, putting you at increased risk of developing type 2 diabetes, heart disease, and stroke. Low-GI diets have been linked to benefit diabetes management, increase levels of "good" HDL cholesterol, lower triglycerides, and reduce the risk of cardiovascular heart problems.
What's our point? When researchers analyzed 12 studies on diabetes and glycemic index foods, they found that low-GI diets helped to improve glycemic control and lowered levels of glycated albumin, a marker of diabetes, but the same results were not found for high-GI diets. Sugar begets further sugar consumption. And that's certainly true of high-sugar cereal.
One group of researchers specifically studied this phenomenon. When they had children receive either a breakfast of high-sugar cereal or low-sugar cereals, children who had the high-sugar cereals consumed significantly more cereal 61 grams vs. The Pediatrics study concluded that compared with serving low-sugar cereals, high-sugar cereals increase children's total sugar consumption and reduce the overall nutritional quality of their breakfast.
We may not be kids anymore, but there are certainly some takeaways we can learn from this study: skip the sugary breakfast cereals! While a staple at the breakfast table for nearly years, it's time to reconsider your daily cereal habit if your health is a top priority.
By Olivia Tarantino.
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