Cereal is an especially fashionable breakfast meals.
It’s simple and handy for many who stay busy life, however is commonly loaded with added sugar and different unhealthy substances.
Moreover, cereal might be simple to overeat since many manufacturers lack fiber and protein, that are important for selling fullness (1, 2).
The excellent news is that there are a number of nutritious alternate options accessible, each do-it-yourself (DIY) varieties and types you should buy on the retailer.
This text will cowl the 15 healthiest cereals you’ll be able to eat.
Oats are a nutritious cereal alternative.
They’re generally rolled or crushed after which consumed as oatmeal, or porridge.
Since oats are entire grains, they’re wealthy in fiber and essential vitamins. A 1/2-cup (117-gram) serving of oats gives Four grams of fiber and 68% of your day by day wants for manganese, 18% for phosphorus and selenium and 16% for zinc (Three).
Additionally they present a major quantity of B nutritional vitamins, iron and magnesium (Three).
You should purchase pre-portioned and flavored oats on the retailer, however it’s best to keep away from these and make your personal. Retailer-bought oats are sometimes excessive in added sugars and different unhealthy substances.
Oatmeal is extremely versatile and might be ready in many various methods. It’s usually boiled with water or milk after which topped with contemporary fruit, cinnamon or nuts.
You too can make “in a single day” oats, that are soaked in milk or yogurt for a number of hours in order that they’re able to eat within the morning for breakfast.
2. DIY Muesli
Muesli is each a wholesome and scrumptious kind of cereal. It’s usually made with a mix of rolled oats, nuts, seeds and dried fruit.
Whereas just like granola, muesli differs in that it’s consumed uncooked, or with out being baked. As well as, it doesn’t typically include any added oils or sweeteners.
The mixture of entire grains, nuts and seeds makes muesli a superb supply of protein, offering about eight grams per one-cup (85-gram) serving. It additionally comprises numerous fiber, nutritional vitamins and minerals (Four).
You possibly can decrease the carb content material of muesli considerably by making a grain-free model, which might be constituted of coconut flakes, nuts and raisins.
Three. Do-it-yourself Granola
Do-it-yourself granola may also be a really wholesome cereal possibility.
It’s usually made by baking a mix of rolled oats, nuts and dried fruit within the oven till it turns into crispy.
Most varieties of granola include a good quantity of protein and wholesome fat. Moreover, it gives a number of nutritional vitamins and minerals, together with phosphorus, magnesium, manganese and B nutritional vitamins (5).
Regardless of its nutrient content material, store-bought granola tends to be loaded with added sugar, which is why it’s finest to make your personal.
Needless to say granola is kind of excessive in energy. A one-cup (122-gram) serving gives near 600 energy. Because of this, it’s best eaten sparsely. To maintain your consumption beneath management, follow a serving dimension of about 1/Four cup (85 grams) (5).
Four. DIY Cinnamon Crunch Cereal
There are a number of varieties of tasty “cinnamon crunch” cereals in the marketplace.
However lots of them are excessive in added sugar, which you’ll keep away from by making your personal wholesome model utilizing flaxseeds, hemp seeds, cinnamon, apple juice and coconut oil.
One serving of this cereal gives about 5 grams of filling protein and is far decrease in carbs than many store-bought cereals.
For instance, a serving of Cinnamon Toast Crunch cereal comprises 25 grams of carbs, whereas a serving of the home made recipe comprises solely Three grams (6, 7).
5. Kashi 7 Entire Grain Nuggets
Kashi 7 Entire Grain Nuggets is low in sugar and excessive in vitamins.
It’s made of seven various kinds of entire grains, together with oats, wheat, rye, barley, buckwheat and triticale. All of those contribute to its excessive fiber content material, offering 7 grams per 1/2-cup (170-gram) serving (eight).
A 1/2-cup (170-gram) serving additionally gives 7 grams of filling protein along with a good quantity of magnesium, zinc, potassium and B nutritional vitamins (eight).
7 Entire Grain Nuggets are a lot decrease in sugar in comparison with different Kashi cereals. For instance, one serving gives solely 2 grams of sugar in comparison with Kashi GoLean Crunch, which comprises 13 grams per serving (eight, 9).
6. Publish Meals Grape Nuts
Grape Nuts are one of many healthiest cereals you could find.
They don’t include any added sugar and are made with solely 4 easy substances: whole-grain wheat flour, malted barley flour, salt and dried yeast.
Moreover, they supply 7 grams of fiber per 1/2-cup (170-gram) serving in addition to quite a lot of vitamins, together with iron, B nutritional vitamins, zinc, magnesium and copper (10).
You too can make your personal Grape Nuts, utilizing almond and coconut flour as a substitute of wheat flour.
7. Bob’s Pink Mill Paleo-Fashion Muesli
Bob’s Pink Mill Paleo-Fashion Muesli shouldn’t be solely wholesome however it is usually gluten-free.
Actually, not like conventional muesli, it’s completely grain-free, made as a substitute with coconut, dried fruit, nuts and seeds.
A 1/Four-cup (24-gram) serving gives 16% of your day by day fiber wants and three grams of filling protein. It additionally comprises a couple of essential minerals, together with iron and calcium (11).
eight. Ezekiel Four:9 Sprouted Grain Cereals
Ezekiel Four:9 carries sprouted whole-grain cereals, that are fairly wholesome for you.
Sprouted entire grains have been allowed to sprout, or germinate, which makes them simpler to digest and better in vitamins than grains that haven’t sprouted (12, 13, 14).
These sprouted cereals are fairly excessive in fiber and protein and don’t include any added sugar. A 1/2-cup (57-gram) serving comprises 23% of your day by day fiber wants and eight grams of protein (15).
Furthermore, Ezekiel Four:9 sprouted grain cereals present a good quantity of potassium, which is essential for coronary heart well being (15, 16).
9. Nature’s Path Organics Superfood Cereals
Nature’s Path Organics Superfood Cereals are stuffed with healthful substances.
These embody chia seeds, buckwheat and hemp seeds, all of that are excessive in protein and fiber (17, 18, 19).
Moreover, chia seeds are wealthy in omega-Three fatty acids, which can assist cut back irritation and promote mind well being (17, 20, 21, 22, 23).
Moreover, the unique and apple cinnamon flavors don’t include any added sugar and supply 6% of your day by day wants for potassium (24).
10. Barbara’s Shredded Wheat Cereal
Barbara’s Shredded Wheat stands out from different varieties of cereal in that it has solely a single ingredient: 100% entire wheat.
The wheat is shredded within the type of biscuits that you would be able to crush up and serve with milk. It additionally comprises zero grams of sugar, which is uncommon amongst cereal manufacturers.
Barbara’s Shredded Wheat gives 20% of your day by day fiber wants and 5% for potassium in solely two biscuits (25).
11. Arrowhead Mills Spelt Flakes
Arrowhead Mills Spelt Flakes are one other good cereal possibility.
They’re made with just a few easy and natural substances and don’t include any added refined sugars.
Additionally they present Four grams of protein per serving along with some fiber, vitamin C, phosphorus, B nutritional vitamins and iron (26).
12. Cauliflower “Oatmeal”
One solution to hold cereal wholesome is to make it out of cauliflower.
Cauliflower “oatmeal” is made by combining riced cauliflower with eggs, then including your personal mix-ins. This is a superb solution to cut back your carb consumption whereas nonetheless having fun with the scrumptious style and textures of standard oatmeal.
A one-cup (81-gram) serving of standard oatmeal comprises over 11 occasions the quantity of carbs present in a cup of cauliflower (27, 28).
Moreover, cauliflower is wealthy in lots of essential vitamins in addition to fiber and antioxidants (28).
13. DIY Peanut Butter Puffs Cereal
Do-it-yourself peanut butter puffs are a wholesome different to store-bought varieties.
They’re ready by making “dough” out of almond flour, peanut butter, cocoa powder, coconut oil and some different substances, rolling it into small balls after which baking them within the oven.
Substituting these for store-bought peanut butter puffs is an effective way to decrease your sugar consumption. Moreover, using almond flour moderately than wheat flour is an efficient solution to decrease the carb content material of your cereal.
For instance, an oz of almond flour comprises 6 grams of carbs, whereas an oz of wheat flour comprises 20 grams (29, 30).
Moreover, peanut butter is an effective supply of protein, wholesome fat and a number of other nutritional vitamins and minerals (31).
You will need to watch your portion sizes with this cereal although as a result of almond flour is kind of excessive in energy with 160 energy per ounce. 1/Four to half of cup is an affordable serving dimension (30).
14. Love Grown Unique Energy O’s
Love Grown Unique Energy O’s are easy but filled with vitamin.
They include just a few substances, together with brown rice and garbanzo beans together with no added sugar. Moreover, they supply a good quantity of fiber with Four grams per 1-cup (35-gram) serving (32).
What’s extra, there’s 12% of your day by day protein wants in only one cup (35 grams) together with some vitamin C, iron and calcium (32).
15. DIY Flax Chia Cereal
You too can make your personal wholesome cereal out of flax and chia seeds.
All you need to do is make “dough” out of flax meal, chia seeds and coconut oil in addition to cinnamon and a sweetener, similar to stevia, if desired.
The “dough” is then minimize into squares and baked.
Flax and chia seeds include omega-Three fatty acids, in addition to protein to maintain you full and glad. Moreover, they supply a major quantity of vitamins, together with magnesium, phosphorus and manganese (17, 33).
The Backside Line
Many individuals get pleasure from consuming cereal for breakfast.
Nonetheless, cereals are sometimes made with refined grains and extra quantities of sugar, that are unhealthy and ought to be prevented.
Nonetheless, there are many wholesome cereal choices in the marketplace which might be nutritious and include numerous fiber and protein with out the added sugar.
The hot button is to double-check the ingredient checklist earlier than shopping for cereal to make sure it’s a wholesome possibility.
You too can make your personal cereal, which is an effective way to extend the vitamin content material and keep away from unhealthy substances.