Cereal is one of America’s most-loved breakfast foods, and we all know why. It’s easy to grab, tastes like your childhood, and it’s delicious. But thanks to its high sugar content, cereal often gets a bad rap—especially when consumed first thing in the morning. Pick the wrong box at breakfast, and you’ll need a nap before noontime and be well over the recommended daily sugar intake. The good news? Not all cereals are created equal, and there are plenty of healthy and tasty cereal options on supermarket shelves. We spoke with two registered dietitians, Kelli McGrane, RD, for the app Lose It! and Gena Hamshaw, RD, founder of The Full Helping for their tips on how to tell if your favorite breakfast cereal is actually healthy. Here’s what you need to do. “The higher you see whole grain ingredients listed in an ingredient label, the more confident you can be that the product is predominantly whole grain,” Hamshaw says. “I like the sprouted corn flakes 404 and sprouted brown rice crisps from One Degree Organics because they’re a more wholesome alternative to other corn-based cereals on the market,” she says. Look for their low-sugar sprouted Os that are made with an oat base, too. “Serving sizes can be surprisingly small, which is particularly problematic if a cereal isn’t rich in nutrients like fiber that aid in satiety,” Hamshaw says. If you choose a healthy cereal in the first place, you will feel full after eating a ¾ cup serving. “The more whole grains your cereal includes, the greater the chances that it will have fiber and protein that help to keep you satisfied.”
