SAN ANTONIO – Cereal is the old, familiar breakfast staple that usually gets a bad rap as a choice for being too low and protein, too high in sugar and too processed to be healthy. Consumer Reports said there are plenty nutritious options to choose from that aren’t bad for you.
“It's best if you can hit four main things: a protein, a complex carbohydrate, a dairy and a fruit. And the nice thing about cereal is it's a quick and easy way to get all those things if you throw in a sliced banana or something like that,” said Catherine Roberts, with Consumer Reports.
The health and nutrition team at Consumer Reports said choosing the right cereal is key.
Start with whole grain. One hundred percent whole grain is best, but at the very least, find one with whole grain as the first ingredient, Consumer Reports said.
“Whole grains have been linked to a reduced risk of type 2 diabetes, cancer and heart disease. And another benefit is that they're going to fill you up, so you're not going to get that mid-morning hunger attack,” said Maxine Siegel, with Consumer Reports.
If you really want a sweetened cereal, chose one with no more than 8 grams of sugar per serving. You also should pay attention to the protein content. It may help keep the blood sugar steady and also helps with weight control, according to Consumer Reports.
“Cereal usually has a few grams of protein, but if you add cow's milk or yogurt, you're going to get a decent amount of protein,” Siegel said.
Consumer Reports said you should also watch your portions. People often pour more cereal than is recommended. It’s recommended to measure out a serving before pouring it in your favorite bowl.
Post’s shredded wheat cereal is a good breakfast choice, and if you want something sweeter, you can eat Cheerios multi-grain, Consumer Reports said. Those two choices performed well for taste and nutrition in a Consumer Reports analysis.