Cereal is one of the most popular breakfast meals in America, and there are many to choose from. Check out this list of the best and worst to see how you start your morning.
Americans consume an average of 160 bowls of cereal each year, and it is no surprise that ceal remains one of the most popular breakfast foods around. Especially for kids, cereal is quick and easy, and can be had in any way. With or without milk, in a bowl for breakfast or as a snack, lunch, or dinner. The popularity of cereal for kids and cost effectiveness for parents makes it an easy sale for the larger companies. Since we already know that high sugar breakfasts can lead to all sorts of problems down the road, we decided to compile a list of the best and worst cereals out there by the top companies.
7. GOLEAN Cereal by Kashi. This one made the list even though the brand is not the most popular. They have to be given credit for cramming 13g of protein and 10g of fiber into a 1 cup, 140 calorie serving. The mix also contains 6g of sugar and 30 grams of carbs, without any HFCS or trans fats.
8. All Bran by Kellogg's. This cereal makes the list because they have just 80 calories in a ½ cup serving, but a high fiber content at 10g, and moderate protein at 4g. Unfortunately, this cereal receives a low rank because it also contains 6g of sugar, and the high-fructose corn syrup you should try to avoid.
9. Wheat Chex by General Mills. Wheat chex makes this list, with moderate portions of fiber, sugar and protein, at 5g each per ¾ cup serving. There are 38g of carbs and 160 calories in the servings, and no trans fats or HFCS, making it a fairly healthy choice.
*Note that the above measures only account for the cereal itself, and they do not include the measures with milk. Be aware that adding milk increases the vitamin content, protein, fat, and overall calories for each serving. Choosing skim milk or soy milk are both alternatives to full fat cow milk.
1. Honey Smacks by Kellogg's
2. Corn Pops by Kellogg's
3. Apple Jacks by Kellogg's
4. Franken Berry by General Mills
5. Trix by General Mills
6. Eggo Cereal Maple Syrup by Kellogg's
7. Basic 4 by General Mills
8. Smorz by Kellogg's
9. Oreo O's by Post
10. Froot Loops by Kellogg's
11. Cocoa Puffs by General Mills
12. Count Chocula by General Mills
13. Waffle Crisp by Post
14. Reese's Puffs by General Mills
15. Mini-swirlz Cinnamon Bun by Kellogg's
16. Frosted Krispies by Kellogg's
17. Cocoa Pebbles by Post
18. Fruity Pebbles by Post
19. Cookie Crisp by General Mills
20. Frosted Flakes by Kellogg's
These cereals are high in sugar, fat, calories, trans fats, and sweetened with high fructose corn syrup, while being low in nutritional value. They are, as such, not much better than eating a candy bar for breakfast. There are many more cereals like this, but I had to stop at some point! These types of low nutrition cereal products are the most likely to cause rapid spikes in blood sugar, followed by equally speedy dips that leave you feeling super hungry soon after eating them. Eating these kinds of products regularly will also probably make you crave them each morning, as your body tries to get that sugar high over and again first thing in the morning.
If you don't see your cereal on the list, take a look at the label and compare it to some of the stats on the list of Bests. Try to switch to something that resembles these healthier cereals, rather than those on the worst list! Of course, while industry giants have tried their very best to encourage people to think of cereals as the only possible breakfast option, you have many other choices, too. Eat some yogurt with a bit of fruit, a slice of wholegrain bread with some cheese, or a boiled egg with some cucumber slices, instead. These are equally quick and much healthier than the worst breakfast cereal products on the market.
7. GOLEAN Cereal by Kashi. This one made the list even though the brand is not the most popular. They have to be given credit for cramming 13g of protein and 10g of fiber into a 1 cup, 140 calorie serving. The mix also contains 6g of sugar and 30 grams of carbs, without any HFCS or trans fats.
8. All Bran by Kellogg's. This cereal makes the list because they have just 80 calories in a ½ cup serving, but a high fiber content at 10g, and moderate protein at 4g. Unfortunately, this cereal receives a low rank because it also contains 6g of sugar, and the high-fructose corn syrup you should try to avoid.
9. Wheat Chex by General Mills. Wheat chex makes this list, with moderate portions of fiber, sugar and protein, at 5g each per ¾ cup serving. There are 38g of carbs and 160 calories in the servings, and no trans fats or HFCS, making it a fairly healthy choice.
*Note that the above measures only account for the cereal itself, and they do not include the measures with milk. Be aware that adding milk increases the vitamin content, protein, fat, and overall calories for each serving. Choosing skim milk or soy milk are both alternatives to full fat cow milk.
The Worst Cereals Ranked
These cereals were rated based on their sugar content, the type of sugar, number of calories, and trans fat content. Check out their ingredients and the nutritional information panel to get all the dirty details on why these cereals made the list.Transfats and HFCS
You'll notice that I mentioned in the top 9 cereals that none of them had HFCS, or high fructose corn syrup, or transfats. These are both like poisons to the body and regular consumption of them, even for a short amount of time can lead to a lifetime of serious risks.Here are the 20 worst cereals to be sure to avoid:
1. Honey Smacks by Kellogg's
2. Corn Pops by Kellogg's
3. Apple Jacks by Kellogg's
4. Franken Berry by General Mills
5. Trix by General Mills
6. Eggo Cereal Maple Syrup by Kellogg's
7. Basic 4 by General Mills
8. Smorz by Kellogg's
9. Oreo O's by Post
10. Froot Loops by Kellogg's
11. Cocoa Puffs by General Mills
12. Count Chocula by General Mills
13. Waffle Crisp by Post
14. Reese's Puffs by General Mills
15. Mini-swirlz Cinnamon Bun by Kellogg's
16. Frosted Krispies by Kellogg's
17. Cocoa Pebbles by Post
18. Fruity Pebbles by Post
19. Cookie Crisp by General Mills
20. Frosted Flakes by Kellogg's
Read more: Five Ways to Make a Healthy Breakfast
These cereals are high in sugar, fat, calories, trans fats, and sweetened with high fructose corn syrup, while being low in nutritional value. They are, as such, not much better than eating a candy bar for breakfast. There are many more cereals like this, but I had to stop at some point! These types of low nutrition cereal products are the most likely to cause rapid spikes in blood sugar, followed by equally speedy dips that leave you feeling super hungry soon after eating them. Eating these kinds of products regularly will also probably make you crave them each morning, as your body tries to get that sugar high over and again first thing in the morning.
If you don't see your cereal on the list, take a look at the label and compare it to some of the stats on the list of Bests. Try to switch to something that resembles these healthier cereals, rather than those on the worst list! Of course, while industry giants have tried their very best to encourage people to think of cereals as the only possible breakfast option, you have many other choices, too. Eat some yogurt with a bit of fruit, a slice of wholegrain bread with some cheese, or a boiled egg with some cucumber slices, instead. These are equally quick and much healthier than the worst breakfast cereal products on the market.
- “Breakfast Cereal Compared: Post, Kellog's and General Mills” Accessed April 2012. Retrieved from: http://www.acaloriecounter.com/breakfast-cereal.php
- Photo courtesy of bchai on Flickr: www.flickr.com/photos/bchai/234514717
- Photo courtesy of elwillo on Flickr: www.flickr.com/photos/elwillo/5433168354