Breakfast cereal is incredibly popular. It is quick and fast for people who lead hectic lives yet frequently contain unhealthy additives like extra sugar. Furthermore, it is simple to overeat cereal because wide varieties lack the protein and fiber necessary to encourage fullness. The good news is that several nutrient-dense substitutes are available, including brands you can buy at the store and do-it-yourself (DIY) varieties. The top 5 healthiest cereals you can eat are discussed in this article.
- Oats
Oats are a healthy cereal option. They are often crushed before being eaten as porridge or oatmeal. Oats are a complete grain, high in fiber and other minerals. 4 grams of fiber, 59% of the DV for manganese, 23% for selenium, 21% for zinc, and 14% for phosphorus are all present in one cup (234 grams) of cooked oats. They also offer a healthy quantity of magnesium and iron. During manufacturing, some oats may be supplemented with added vitamins and minerals.
Added sugars and other unhealthy substances are often abundant in store-bought oats. Oatmeal can be made in various ways and is highly adaptable. Fresh fruit, nuts, or cinnamon are frequently added after it has been boiled with water or milk. Additionally, “overnight” oats can be prepared by soaking them in milk or yogurt for some hours so that they are prepared for consumption the following morning for breakfast.
- DIY Muesli
A wonderful and healthful cereal option is muesli. It is made of rolled oats, nuts, seeds, and dried fruit. Granola and muesli are similar but differ in that muesli are eaten uncooked or without being baked. Additionally, certain muesli varieties are made without adding oils or sweets.
Muesli is made out of healthy grains and nuts, which are a good source of protein. For instance, a 2/3 cup (55 gram) portion of Alpen muesli has roughly 6 grams of protein. Fiber, vitamins, and minerals are also present. Making a grain-free version of muesli with coconut flakes, nuts, and raisins can drastically reduce the number of carbohydrates in it.
- Homemade Granola
A healthy cereal alternative is a homemade granola. Typically, it is made by roasting a mixture of rolled oats, almonds, and dried fruit until it is crispy. Most granola varieties provide a decent amount of protein and good fats. It can also supply several vitamins and minerals, including B vitamins, magnesium, phosphorus, and manganese.
Homemade granola contains nutrients, while store-bought granola frequently contains additional sugar, so it is preferable to create your own. Remember that homemade granola has a lot of calories. A serving size of 122 grams has about 600 calories.
- DIY Cinnamon Crunch Cereal
There are numerous varieties of delectable “cinnamon crunch” cereals available. However, many of them have a lot of added sugar, but you can avoid them by making your healthy version with apple juice, a sugar substitute, flaxseeds, hemp seeds, cinnamon, and coconut oil. This cereal is substantially lower in carbohydrates and can contain roughly 5 grams of satisfying protein per serving.
- Kashi 7 Whole Grain Nuggets
Kashi 7 Whole Grain Nuggets are packed with nutrients and low in sugar. It comprises seven distinct whole-grain varieties, including triticale, oats, wheat, rye, and barley. According to the maker, all of this help to add to its high fiber content, which is 7 grams per 1/2 cup (170-gram) serving.
A meal of 1/2 cup (170 grams) contains a reasonable quantity of magnesium, zinc, potassium, and B vitamins in addition to 7 grams of satisfying protein. In addition, comparing 7 Whole Grain Nuggets to other Kashi cereals, they have much less sugar.