Make Cereal Healthier With These Tips
By Rachel Carver
Many of us as kids filled a bowl with cereal on Saturday mornings before we sat down to watch cartoons. We didn't give much thought to what was in it because it tasted good.
Now though, with so many diets focusing on low or no carbs, you might not even consider cereal of any kind for a meal. But you do not always have to view cereal as a guilty pleasure.
You can find cereals at the grocery store with less sugar, more whole grains, and extra protein. Here's how you can make your bowl of cereal a healthier option.
Compare cereal labels at the grocery store. Choose cereals with 8 grams or less of sugar and at least 8 grams of protein per serving. Cereals packed with lots of sugar can spike your blood sugar, causing it to crash later. This crash will leave you starving and craving more sugary foods.
High-protein cereals can also keep you satiated longer. Each serving of cereal should also contain at least 3 grams of fiber.
Avoid cereals with a lot of ingredients. Ultra-processed cereals will have many ingredients and can mess with your metabolism and hunger signals. Whole grains should be near the top of the ingredient list.
You have many options to choose from. If you prefer cow's milk, use the two percent option. This might surprise you, but the fat in this milk can keep you full longer. It can also help the body absorb the vitamins you consume.
If you don't eat dairy, you have many other milk options such as almond, coconut, oat, and soy. Go for the unsweetened versions to keep the sugar down.
Non-dairy milk usually contains less protein. One cup of cow's milk gives you 8 grams of protein, while 1 cup of almond milk comes with just 1 gram. However, soy milk has similar protein amounts as cow's milk. Mix some protein powder with your milk before you pour it over your cereal to add more protein.
You can make this fun by focusing on foods that give you extra protein, healthy fats, and fiber. Incorporate some of these options.
- Fruit such as bananas, berries, apples, or peaches
- Nuts such as almonds, peanuts, walnuts, or pecans
- Nut butter than can add creaminess to your bowl
The Bottom Line
Cereal does not have to be off limits. By doing some research, you can make cereal a healthy and satisfying breakfast.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Jacksonville, Fla.