Cereal is one of the most popular breakfast foods. According to Men's Health magazine, the average American eats more than 160 bowls of cereal in a year. Putting all those bowls together equals 2.7 billion boxes of breakfast cereal sold in grocery stores each year. That is the equivalent of about ten pounds of cereal per person per year.
Breakfast cereal can range from wholesome nutrition to junk food. So what is the difference between Grape Nuts and Captain Crunch? Healthy breakfast cereal should contain whole grains as the first ingredient (at least 16 grams), be a good source of fiber (3 grams per serving), be low in sugar (less than 10 grams), and should not be high in sodium.
Fiber
Fiber is often listed under “Total Carbohydrates” on cereal labels. Because fiber is undigested, it provides 0 calories. Most labels will show the number of grams of both soluble fiber and insoluble fiber. Soluble fiber forms a gel when mixed with a liquid, and insoluble fiber travels through the intestines intact. Fiber is important because it can help prevent constipation hemorrhoids, diverticulitis and colon cancer. High-fiber foods have a low glycemic index and help maintain blood glucose levels, which helps prevent type 2 diabetes.
Sugar
Cereals like Froot Loops and Frosted Flakes should fall under the “dessert” category, not breakfast. To be considered a healthy cereal, sugar should be one of the last ingredients. When you are reading cereal labels, be wary of ingredients like “fruit juice concentrate” or “evaporated cane juice,” which are just other terms for sugar. Many cereals contain dried fruit, which can make them seem more nutritious. However, the dried fruit is often coated with sugar. Adding fresh fruit to your cereal bowl is a healthier option.
Sodium
You might be surprised, but some cereals can be high in sodium. It is possible to consume one quarter of your daily allotment of sodium at breakfast if you have more than one bowl of cereal. When you are buying a box of cereal, choose a cereal that contains less than 240 mg per serving (Source: Eating Well).