Thursday, December 16, 2010

Breakfast Cereals-2007's Best


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The most healthful breakfast is whole grain cereal. If you're trying to lose weight, control cholesterol or diabetes, or just need a lot of energy, your best bet is a hot cooked cereal of whole grains, such as oatmeal; or barley, brown rice or wheat berries cooked and served like oatmeal. Flavor it with raisins or other dried fruits, cinnamon, and perhaps a handful of nuts such as pine nuts.

If you prefer cold cereal, you need to check the list of ingredients carefully. The FIRST ingredient should be a whole grain. Then scan through the entire list and if you see the words "partially hydrogenated," put the box back on the shelf. We recommend that you avoid foods with partially hydrogenated oils (or "trans fats"), and they still show up in many cereals (see the list below.)

Once you've eliminated all the brands made with refined grains or partially hydrogenated oils, check for ADDED sugars (you want little or none) and fiber (you want a lot.)

Raisins or other dried fruits will add a lot of grams of sugar to the listing on the nutrition panel; they are not distinguished from added sugars, so you can only estimate the amounts.

The fiber content listed on the nutrition label can be confusing because it's based on serving size, and very light cereals (such as puffed wheat) show little fiber per serving, but an acceptable amount when you adjust for weight. Cereals made from bran (the outer covering removed from whole grains) will have higher fiber content than cereals made from whole grains (which have the germ and starchy parts of the grains as well as the fiber), but they can be hard to digest.

2007 Update:I'm delighted to note that partially hydrogenated oils (trans fats) have been taken out of many cereals. The old list included 56 brands with PHO's; the new list has only 13! Most of the popular General Mills, Post and Quaker cereal brands no longer have them. Kelloggs is the one major cereal maker that has not yet removed them from many of their leading products; hopefully they will respond to consumer pressure soon.

Is it really whole grain? Manufacturers have also responded to the call for more whole grains in our diet, so you will find a lot more choices that meet my recommendation of "whole grains as the first ingredient". However, many that claim to be "whole grain" still include refined grains. You may need to do some detective work to see what you're getting. One-ingredient whole grain cereals (i.e., shredded wheat, puffed wheat, oatmeal) are sure bets. If you see milled corn, corn meal, wheat flour or rice in


Recommended: Cereals made from Whole Grains
(No trans fats, little or no added sugars; but check the list of ingredients -- recipes can change.)

Cheerios - General Mills

Chex, Wheat or Multi Grain - General Mills

Cinnamon Toast Crunch - General Mills

Cinnamon Grahams - General Mills

French Toast Crunch - General Mills

Golden Grahams - General Mills

Grape Nuts - Post

Grape Nut Flakes - Post

Great Grains, all varieties - Post

Healthy Choice Toasted Brown Sugar Squares - Kelloggs

Kashi (all varieties) - Kashi Company

Life - Quaker

Mini-Wheats, all varieties - Kelloggs

Muesli - Familia

Nutri-Grain, all varieties - Kelloggs

Oatmeal Crisp, all varieties - General Mills

Oatmeal Squares - Quaker

Organic Healthy Fiber Multigrain Flakes - Health Valley

Puffed Wheat - Quaker and others

Shredded Wheat, all varieties and sizes - Post and others

South Beach Diet Toasted Wheats

Total - General Mills

Uncle Sam - U.S. Mills

Weetabix

Wheaties - General Mills

Barbara's, Cascadian Farm, Mother's, Nature's Promise and other smaller brands that specialize in "healthful" cereals (but always check the list of ingredients).

Recommended: All Bran or High Bran Cereals
(no trans fats, little or no added sugars. )

100% Bran - Post

All Bran, all varieties - Kelloggs

Bran Flakes - Post

Chex, Multi-Bran - General Mills

Complete Wheat Bran Flakes - Kelloggs

Complete Oat Bran Flakes - Kelloggs

Cracklin' Oat Bran - Kelloggs

Crunchy Corn Bran - Quaker

Fiber 7 Flakes - Health Valley

Fiber One - General Mills

Fruit & Bran - Post

Granola, Low Fat - Kelloggs

Oat Bran - Quaker

Oat Bran Flakes - Health Valley

Oat Bran Flakes with Raisins - Health Valley

Organic Bran with Raisins - Health Valley

Raisin Bran - Kelloggs

Raisin Bran Flakes - Health Valley

Raisin Bran, Whole Grain Wheat - Post

Raisin Nut Bran - General Mills

Shredded Wheat 'n' Bran - Post

Total, Raisin Bran - General Mills

Weight Watchers Flakes 'n' Fiber

100% Natural Granola - Quaker

Not Recommended - Cereals that Contain Partially Hydrogenated Oils (Trans Fats)*
Many also are primarily refined grains and high in added sugars.

Basic Four - General Mills

Cocoa Krispies - Kelloggs

Corn Pops - Kelloggs

Froot Loops - Kelloggs

Golden Crisp - Post

Granola with Raisins, Low Fat - Kelloggs* (see note below)

Healthy Choice Mueslix - Kelloggs

Healthy Choice Almond Crunch with Raisins - Kelloggs

Healthy Choice Low Fat Granola with Raisins - Kelloggs

Mini-Swirlz - Kelloggs

Smacks - Kelloggs

Smart Start - Kelloggs

Special K - Kelloggs

Not Recommended - Cereals Made from Refined Grains
Many of these also contain a lot of added sugar

Apple Jacks - Kelloggs

Cap'n Crunch, all varieties - Quaker

Chex, Rice or Corn - General Mills

Cocoa Frosted Flakes - Kelloggs

Cocoa Blasts - Quaker

Cocoa Pebbles - Post

Cocoa Puffs - General Mills

Cookie Crisp/Chocolate Chip - General Mills

Corn Pops - Kelloggs

Corn Flakes - Kelloggs and others

Count Chocula - General Mills

Crispix - Kelloggs

Frosted Flakes - Kelloggs

Fruity Pebbles - Post

Honey Bunches of Oats - Post

Honey Comb - Post

Honey Nut Clusters - General Mills

Kix - General Mills

Lucky Charms - General Mills

Product 19 - Kelloggs

Puffed Rice - Quaker

Reese's Peanut Butter Puffs - General Mills

Rice Krispies, all varieties - Kelloggs

Total Corn Flakes - General Mills

*When I checked these cereals on 1/26/07, Kelloggs' Low Fat Granola with Raisins contained partially hydrogenated oils while their plain Low Fat Granola had none. I hope this means that Kelloggs is following the lead of the other cereal makers and that PHO's will soon be gone from all of their products. Meanwhile, protect yourself and check the list of ingredients! Cereal recipes change.

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