9 Expert Tips for Choosing a Healthier Breakfast Cereal

What’s the Crunchy Truth About Cereal?

Choosing a healthier breakfast cereal can be a daunting task, especially with the vast array of options available. As registered dietitians, Caroline Pullen and Megan Hilbert, agree, even though many cereals appear healthy at first glance, they may not be as nutritious as they claim. The good news is that there are many yummy and nourishing cereals available that can support your weight loss and health goals.

Expert Tip #1: Look for Cereals High in Fiber

“It is important to pick cereals that are high in fiber,” says Pullen. “The magic number to look for is at least 5 grams of fiber per serving. Most of us don’t get an adequate amount of fiber daily, so cereals are a great place to add some in.”

In fact, the U.S. Department of Agriculture (USDA) states that between 90 and 97 percent of us aren’t consuming enough fiber. The Academy of Nutrition and Dietetics advises that women get approximately 25 grams of fiber per day and men get 38 grams. Fiber is well-known for its digestive and heart health benefits, and research shows that it can also help keep you fuller longer and support weight loss.

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Expert Tip #2: Opt for Whole Grain Cereals

Eating more whole grains is recommended by the USDA in their Dietary Guidelines for Americans as a smart strategy for a healthy diet. Hilbert suggests making sure whole grains like oats, wheat, barley, or rice are at the top of the list because they indicate great nutrition. Whole grains naturally contain protein and fiber, two nutrients that are good for regulating your appetite, according to research.

Expert Tip #3: Know Your Serving Size

When it comes to cereal, “it’s easy to eat two [or even] three times as much as the suggested serving,” says Pullen. Read the nutrition facts carefully and measure out your portions. This is especially important for granola, which can have a recommended serving size as small as ⅓ cup.

If you choose granola or another higher-calorie cereal, Pullen recommends eating it as a topping for yogurt or mixed with a lower-calorie cereal, rather than eating it by the bowl.

Expert Tip #4: Keep Sugar Content Low

Both Pullen and Hilbert agree that finding cereals with the lowest amount of added sugars is the healthiest choice. Added sugars are those put in during processing that don’t naturally occur in the ingredients. Stick to 5 to 6 grams of sugar per serving or less. Many cereals contain added sugar, which, if eaten in excess, can contribute to insulin resistance, obesity, heart disease, and more. Research also supports the negative impact of added sugar on blood sugar levels.

Expert Tip #5: Add Your Own Extras

Allow yourself to get creative with your meal. Want a little more sweetness, crunch, or complexity? Pullen suggests you can customize your cereal to your liking by adding nuts, seeds, and fresh or dried fruit to your bowl. It’s better to add your own dried fruit since the dried fruits in cereals are often coated in additional sugar.

Hilbert also recommends adding a sprinkle of cocoa powder, which can provide a nice flavor and natural sweetness to your cereal. This works for your favorite oatmeal as well.

Expert Tip #6: Mix and Match Cereals

Perhaps you aren’t ready to completely give up your favorite higher-sugar cereal just yet. Go half and half. “You can mix together cereals that have a higher sugar content with cereals that have a lower sugar content,” Pullen says.

Slowly adjust the ratio of sweet to less sweet, and over time you can acclimate your taste buds to a lower sugar threshold.

Expert Tip #7: Avoid Too Many Additives

As a gut health expert, Hilbert prefers to avoid cereals made with too many additives such as artificial food dyes, hydrogenated oils, fillers, or artificial sweeteners.

“Especially when looking at the health of our microbiome, added sweeteners and fillers have been linked to changes in the gut microbiome,” she says. Research also supports their negative impact on blood sugar levels.

Expert Tip #8: Boost Protein Content with Milk

According to Hilbert, the type of milk you pair with your cereal matters. While the grains in your cereal do contain some protein on their own, pairing your cereal with cow’s milk or soy milk will increase the protein in your breakfast by seven or eight times more than if you use a low-protein milk, such as almond milk. Protein is known to enhance satiety and regulate appetite throughout the day, Hilbert says, so it’s an important factor to consider, particularly if the cereal itself doesn’t provide much protein.

Expert Tip #9: Don’t Assume Low Calorie Means Better

The biggest pitfall Hilbert sees is her clients choosing the lowest-calorie cereal rather than the one with the most nutrients. “Lower-calorie cereals may not have as much protein or whole grains in them,” she says. So while the calories may be right, a less filling cereal without enough whole grains, protein, or fiber won’t provide the same satiety factors and may lead to you feeling hungry sooner.

Plus, better nutrients can support a healthier gut microbiome. That’s something Hilbert and research say is supportive of a healthy weight.

Conclusion

Nutrition facts and ingredients are equally important when picking a healthier breakfast cereal. While no cereal is “perfect,” narrowing down what factors are most valuable to you will guide you to find the best one that tastes good to you and offers healthy ingredients. Remember that even certain brands will vary in their nutrition profile from flavor to flavor, so take the time to read each label before you buy.

FAQs

Q: What’s the ideal amount of fiber in a breakfast cereal?

A: Look for cereals with at least 5 grams of fiber per serving.

Q: Which types of milk are best for adding protein to your breakfast cereal?

A: Choose cow’s milk or soy milk to increase the protein in your breakfast by seven or eight times more than low-protein milk like almond milk.

Q: Are some cereals naturally lower in sugar?

A: Yes, look for cereals made with whole grains, which naturally contain protein and fiber. Avoid cereals with added sugars and fillers.

Q: How can I make my cereal more nutritious?

A: Add your own extras like nuts, seeds, and fresh or dried fruit. Choose whole grain cereals and look for added protein from milk or yogurt.