Healthy Whole Grain Cereals List

Published:  07/02/2016

Americans tend to have a fiber intake well below recommended levels of 25 grams for women and 38 for men, and appropriate whole grain cereals for breakfast can help increase the amount of fiber.

Breakfast provides a great opportunity to have fruit, nuts and dairy, to contribute antioxidants, minerals, vitamin D and calcium, along with high-quality protein.

A whole grain is the entire grain which includes the bran, germ and endosperm. Whole grains are rich in vitamins, minerals, phytochemicals and fiber.

Current scientific evidence indicates that whole grains play an important role in lowering the risk of chronic diseases, such as coronary heart disease, diabetes, and cancer, and also contribute to body weight management and gastrointestinal health.

Eating whole grain cereal offers several benefits for your health and well-being. Here are some of the key advantages:

Nutrient-Rich: Whole grain cereals are a good source of essential nutrients, including dietary fiber, vitamins (such as vitamin B complex and vitamin E), minerals (such as magnesium, iron, and zinc), and antioxidants. These nutrients are important for various bodily functions, including energy production, metabolism, and immune system support.

Fiber Content: Whole grain cereals are typically high in dietary fiber, which provides numerous benefits. Fiber helps regulate digestion and promotes bowel regularity, reducing the risk of constipation. It also contributes to satiety, helping you feel fuller for longer and potentially aiding in weight management. Additionally, fiber can help control blood sugar levels, lower cholesterol levels, and support heart health.

Heart Health: Consuming whole grain cereals is associated with a reduced risk of cardiovascular disease. The fiber, vitamins, minerals, and antioxidants present in whole grains can contribute to improved heart health by lowering LDL (bad) cholesterol levels, reducing blood pressure, and supporting healthy blood vessel function.

Weight Management: Including whole grain cereals as part of a balanced diet can support weight management efforts. The high fiber content promotes feelings of fullness and can help control appetite. Whole grains also tend to have a lower glycemic index compared to refined grains, which means they have a slower impact on blood sugar levels and can help regulate energy levels and prevent spikes and crashes.

Reduced Risk of Chronic Diseases: Regular consumption of whole grain cereals has been linked to a lower risk of developing chronic diseases, including type 2 diabetes, certain types of cancer (such as colorectal cancer), and metabolic syndrome. The combination of fiber, antioxidants, and other beneficial compounds found in whole grains contributes to these protective effects.

Gut Health: The fiber in whole grain cereals acts as a prebiotic, providing nourishment for beneficial gut bacteria. This supports a healthy gut microbiome, which plays a crucial role in digestive health, immune function, and overall well-being.

When choosing whole grain cereals, it's important to read labels and opt for products that list whole grains as the first ingredient and have minimal added sugars. Aim for variety and include a mix of grains like oats, wheat, barley, quinoa, and brown rice to enjoy a wide range of nutritional benefits.

Want to know more about reading a label? Watch the video Deciphering a Whole Grain Nutrition Label

Granola can contain healthy ingredients but is calorically dense. So a little goes a long way. I like to use granola as a topping for a more simple cereal like bran flakes.

Top cereal with skim milk, fat free yogurt, berries or other fruit and a sprinkle of nuts.

Looking for ideas for healthy whole grain cereals? Here are some of my favorites:

Alpen No Sugar Muesli

Bakery on Main Cinnamon Raisin Fiber Power Cereal

Barbara's Cinnamon Puffins.

Barbara's Puffins Original

Bear Naked Granola

Bob's Red Mill Meusli is gluten free (for those who have celiac disease), 110 calories, 3 grams of fat, 2 grams of fiber and 5 grams of sugar in a 29 gram serving.

Bob's Red Mill Classic Gluten-Free Oatmeal

Bob's Red Mill Crunchy Coconut Granola

Cascadian Farm Hearty Morning

Cascadian Farm Organic Fruit and Nut Granola (quite a bit of calories per serving but I like to top a bowl of plain bran flakes with this to jazz it up!)

Cascadian Farms Multigrain Squares

Cheerios. A 30g serving of plain Cheerios contains 111 calories, 2g of fat, 4g of fiber, and 2g of sugar. The only snag is that they are slightly high in sodium with 213mg of sodium.

Erewhon Crispy Brown Rice is gluten free (for those who have celiac disease), 110 caloires, half a gram of fat and 1 gram of sugar for a 30 gram serving.

Ezekial 4:9 Sprouted Whole Grain, Almond

Ezekiel 4:9 Sprouted Whole Grain Cereal, Golden Flax

Frosted Mini-Wheats original Kellogg's. A 30g serving of the original kind contains only 102 calories, less than 1g of fat, 3g of fiber, 6g of sugar, and 3mg of sodium.

General Mills Fiber One

Kashi Autumn Wheat has 180 calories, 1 gram of fat, 6 grams of fiber and 7 grams of sugar for 29 biscuits.

Kashi GoLean Cinnamon Crisp

Kashi GoLean Crisp! Cinnamon Crisp Cereal. Plant Protein and Multigrain Cluster.  3/4 cup has 180 calories, 4 grams fat, 11 grams protein, 9 grams of fiber.

Kashi GoLean Crisp! Multigrain Cluster Cereal

Kashi GoLean Honey Almond Flax Crunch

Kashi Honey Puffs

Kashi Organic Promise Sweet Potato Sunshine

Kashi Simply Maize corn cereal contains 100 calories, 1 gram of fat, 2 grams of fiber and 6 grams of sugar for ¾ cup.

Kashi's Heart to Heart in a ¾ cup has 110 calories, 5 grams of fiber, 5 grams sugar, and only 90 mg sodium.

Kellogg's Mini Wheats Little Bites

Kellogg's Complete Wheat Bran Flakes have 92 calories, 6 grams of fat, 5 grams of fiber and 5 grams of sugar in a 29 gram serving.

Love Grown Oats Original Power O's

Nature's Path Maple Pecan Crunch Cereal

Nature's Path Optimum 1 cup has 190 calories, 10 whopping grams of fiber, half the sodium as Wheaties, 16 grams sugar, 200 mg sodium.

Nature's Path Q'ia Superflakes in Honey Chia

Nature's Path, Millet Rice

Post Grape-Nuts Flakes. A 30g serving of flakes has 106 calories, 1g of fat, 3g of fiber, 5g of sugar, and 140mg of sodium.

Post Great Grains Crunchy Pecan

Quaker Cinnamon Oatmeal Squares

Quaker Organic Instant Oatmeal Maple Brown Sugar 150 calories, 2 grams fat, 95 mg sodium, 3 grams fiber, 4 grams protein

Special K Nourish Coconut Cranberry Almond

Uncle Sam has 237 calories, 11 grams of fiber, 6 grams of fat, 1 gram of sugar for a large 55 g serving.

Whole Grain TOTAL contains only 97 calories, 1g of fat and 5g of sugars per 30g serving.

Categories:   Food  Weight Management 

Tags:   #mealplanning

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