Nothing says ‘quick and easy breakfast’ like a bowl of cereal. When shopping through the cereal aisle, it can be puzzling to find the healthiest options amongst the dozens and dozens of boxes.
Many commercial cereals available in supermarkets (even some found in the health food aisle) are labelled as ‘healthy’ and are deemed to be a great breakfast option, yet are usually packed with sugar, artificial colours and other additives.
Don’t be fooled by the fortification label either. This may seem like a great idea to increase our daily nutrient intake…however due to the fact that these cereals are so highly processed, their once naturally occurring vitamins and minerals from ingredients like wheat, rice and oats have been stripped, and therefore need to be added in again via fortification.
Cereals can still be the centrepiece of a healthy breakfast that include complex carbohydrates, protein and healthy fats. But how do you know which ones are in fact healthy, and which ones are not?
Here are our top 5 tips when choosing a healthy breakfast cereal:
- Check the nutritional panel
Ignore the descriptions and health claims on the front of cereal boxes – flip over to the nutrition label where the real facts are. Looking at the nutritional label on a box of cereal is crucial in helping you choose the healthiest option. The nutritional panel provides a breakdown of the nutrients of that particular cereal, like carbohydrates, fats and sugar. When looking at the nutritional panel on your go-to cereal, what ingredients are in the highest amounts? Is it undesirable sugar and trans fats? Or beneficial fibre and protein?
- What’s on the ingredient list?
Looking at the ingredients list on a box of cereal is just as important as looking at the nutritional panel. Ingredients listed first contribute the largest amount and the last ingredients listed contribute the least. Check out a box of cereal in your pantry – what is the first ingredient listed? If sugar is the first that means your cereal is mostly comprised of sugar!
- Look out for sugar
Most commercial cereals are high in sugar. Looking at the nutritional panel, opt for cereals that have 10g of sugar or less per 100g. Sugary cereals typically don’t keep you full for long and cause blood sugar levels to spike and then crash, which can impact our energy levels (and food cravings) throughout the day. Cereals that contain dried fruit are generally high in sugar, as are flavoured cereals.
- Don’t go against the grain
Cereals labelled ‘wholegrain’ and that contain ‘wholegrain’ ingredients are typically a healthier option. Wholegrain cereals are higher in fibre which plays an important role in keeping us feeling fuller for longer, balancing blood sugar levels and supporting bowel health.
- Be careful when choosing cereals containing dried fruit
Dried fruit isn’t necessarily ‘unhealthy’ however most cereals that contain dried fruit have added nasties like sugar and vegetable oil. If you enjoy dried fruit in your cereal, check out its nutritional panel to see if the ingredients list states added sugar or oil next to the dried fruit listed; or choose a fruit-free cereal, buy your own dried fruit free from added sugar and oil, and add it in yourself.
You can also try creating your own cereal. By creating your own, you know exactly what ingredients are added without any hidden nasties, and you can tailor it to suit your tastebuds. We recommend buying a few staple ingredients and a few add-on ingredients (see lists below) and store each in separate containers. This way, you can design your cereal every morning by scooping out a little of each desired ingredient to keep it interesting and varied.
Healthy Cereal Staples:
- Plain, rolled oats
- Plain bran flakes
- Puffed brown rice
- Plain rolled rice, buckwheat or corn flakes
Healthy Cereal Add-Ons:
- Unsalted nuts & seeds like almonds, walnuts, macadamias, pepitas & sunflower seeds
- Dried fruit like sultanas, raisins, currants, apricots, prunes and dates (but remember to avoid buying the ones with added sugar & vegetable oil)
- Coconut flakes or desiccated coconut
- Hemp seeds
- Cacao nibs
- Chia seeds
- Cinnamon/ground ginger/nutmeg or any other spices you like
Once you have designed your cereal, you can even toss through little bit of coconut oil and maple syrup or honey and oven-bake for a delicious, healthy granola. Otherwise enjoy raw with your favourite milk or yoghurt and some fresh fruit.
