When it comes to unhealthy cereals, there’s room for improvement, and it’s vital. Consuming a breakfast rich in protein can be the secret to weight loss. And it isn’t just talk; scientific evidence supports it. The National Weight Control Registry did a study that revealed that 78% of individuals who lost over 30 pounds and kept it off did so by eating a good breakfast daily.1 While some cereal manufacturers have adapted to consumer demands by having lower sugar content and getting rid of artificial colors, there are still a handful of Sugar Bandits lurking. This led to a serious inspection of the cereal aisle to uncover the secret dietary pitfalls hurting your waistline. Be aware of these unhealthy cereals that you should steer clear of.
Assessing Unhealthy Cereals
Any cereals that contain 11 or more grams of sugar per serving are full of bad ingredients such as preservatives tainted with carcinogens, artificial coloring and/or flavor enhancers, and vegetable oils with high saturated fat content, made the list. When out grocery shopping, opt for cereals that have at least 3 grams of fiber and no more than 10 grams of sugar per 1-cup serving. The fiber assists in the moderated digestion of sugars, which helps avoid the roller coaster of energy surges and crashes caused by fluctuating blood sugar levels, which can leave you always feeling hungry. Don’t forget to check the ingredients list: the first ingredient should be a whole grain, not sugar, and double-check for artificial colors, flavors, preservatives, or partially hydrogenated oils.
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1. Kellogg’s Smart Start Original Antioxidants:
This cereal may sound smart and healthy with the word “antioxidants,” but it actually contains a whopping 18 grams of added sugar per serving. The high sugar content can lead to energy crashes and potential weight gain.
2. Kellogg’s Cracklin’ Oat Bran:
Despite its name, Cracklin’ Oat Bran is far from a nutritious choice. It contains nearly 20 grams of sugar per cup and is full of palm and soybean oils, which are high in saturated fats and can contribute to inflammation in the body.
3. Mom’s Best Crispy Cocoa Rice Cereal:
Marketed as “Mom’s Best,” this unhealthy cereal is far from a healthy option with 18 grams of sugar per cup. It provides the equivalent of consuming 17 gummy bears in terms of sugar content, making it a poor choice for breakfast.
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4. Malt-O-Meal’s Chocolate Marshmallow Mateys:
This generic brand cereal may be cheaper, but it compensates for the low price with high amounts of sugar and chemicals. The added sugars and unhealthy additives outweigh any potential nutritional benefits.
5. Cap’n Crunch Original:
Cap’n Crunch may be a beloved mascot, but the cereal itself is high in sugar, low in fiber, and lacks redeeming qualities. Its high sugar content and lack of nutritional value make it a poor choice for a healthy breakfast.
6. Golden Crisp:
Marketed as a versatile cereal, Golden Crisp contains sugar as its main ingredient, followed by corn syrup. With over 21 grams of sugar per cup, this cereal is more like eating candy than a nutritious meal.
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7. Krave Chocolate:
Kellogg’s Krave cereal openly aims to satisfy dessert cravings for breakfast. Loaded with chocolate-flavored filling, artificial colors, and flavors, it offers more sugar and unhealthy soybean oil than whole grains.
8. Special K Fruit & Yogurt:
Despite the association with yogurt, this cereal falls short on healthiness. It contains nonfat yogurt powder with no probiotics, along with inflammatory sugars, artificial flavors, and colors that can negatively impact gut health.
9. Marshmallow Fruity Pebbles:
While it may be tempting with its colorful marshmallows, Marshmallow Fruity Pebbles is far from a nutritious choice. With 18 grams of sugar per cup and artificial colors that lead to various health issues, it’s best to avoid this sugary unhealthy cereal.
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10. Mega Stuf Oreo O’s:
If you think eating a bowl of Mega Stuf Oreo O’s is similar to consuming a sugary treat, you’re not far off. With almost as much sugar as two Original Glazed Krispy Kreme donuts, this cereal is more of a dessert than a breakfast option.
11. Cap’n Crunch OOPS! All Berries:
Filled with sugary corn flour, artificial flavors, and colors, Cap’n Crunch OOPS! All Berries lacks nutritional value and is high in sugar. It’s best to skip this cereal if you’re aiming for a healthier breakfast.
A Quick Word Unhealthy Cereal
Each family has distinct tastes and considerations that shape their food selections, but there are fundamental nutritional principles that are applicable to all children. One of the trickiest guidelines to adhere to is the daily sugar intake recommendation set by the American Academy of Pediatrics (AAP).2 The AAP advises that children over the age of 2 should not consume more than 25 grams (roughly 6 teaspoons) of added sugar daily. Excessive sugar consumption can heighten the risk of obesity, tooth decay, heart ailments, elevated cholesterol levels, type 2 diabetes, and liver diseases for your child.
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Combatting Unhealthy Cereal Choices
The additive BHA, along with butylated hydroxytoluene (BHT), can be found in various cereals as well, including some mentioned on the list above.3 BHA and BHT have been linked with hormone disruption and harm to the reproductive system. BHA is classified as possibly carcinogenic to humans by the International Agency for Research on Cancer. These are used to prolong shelf life but may come with potential health risks. The presence of such additives highlights the importance of reading ingredient labels and making informed choices about the foods we consume. With that in mind, let’s take a quick look at some healthier cereal options for kids featured by Healthline. Don’t worry, they’re for adults too.
Three Wishes Cinnamon Cereal:
This cereal is a fantastic choice for those with allergies as it is free from common allergens. Additionally, Three Wishes Cinnamon Cereal is made with wholesome ingredients and contains a moderate amount of protein and fiber, making it a nutritious start to your day.
Nature’s Path Organic Heritage Flakes:
Boasting a high fiber content, this cereal is made with a blend of ancient grains and is not only delicious but also packs in nutrients that are beneficial for maintaining a good diet.
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Cascadian Farm Organic Cashew Coconut Granola:
For those watching their sugar intake, this is an excellent pick. This cereal has no added sugars and features a delightful combination of cashews and coconut. It’s rich in fiber and healthy fats, contributing to sustained energy levels throughout the morning compared to unhealthy cereals.
Heritage O’s from Nature’s Path:
These are a classic choice that appeals to both kids and adults. It’s low in sugar, made from whole grains, and full of essential vitamins and minerals.
Three Wishes Honey Cereal:
With an impressive amount of protein per serving, Three Wishes Honey Cereal is an excellent way to kick-start your morning. This cereal is also low in sugar, making it a balanced and healthy option for building and repairing tissues.
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Quaker High Fiber Instant Oatmeal – Maple & Brown Sugar:
For those who prefer a warm breakfast, Quaker High Fiber Instant Oatmeal in Maple & Brown Sugar flavor is the way to go. It’s high in fiber, which aids in digestion, and the maple and brown sugar provide a comforting and delicious taste. If you’re looking to avoid sugar altogether, there’s always classic oats.
The Bottom Line
These half-dozen alternatives should offer a better breakfast than the unhealthy cereals we covered earlier. Remember that each of the above cereals shines in a different area, so try each one out and see which one fits better into your breakfast routine!
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Sources
- “The Unhealthiest Cereals on the Planet” Eat This Not That. February 2022.
- “The 10 Best Healthy Cereals for Kids” Healthline. May 19, 2022
- “Cereal offenders: potentially harmful ingredients in ‘healthy’ breakfast food.” EWG. Iris Myers. January 3, 2022.