Cereal Smackdown

We’ve heard it over and over again: sugar is bad for your health.  While your body does require a certain amount of sugar (preferably sugar that’s found naturally in fruit and milk), eating too much sugar raises the risk of diseases and conditions such as obesity, type 2 diabetes, and tooth decay.  Processed sugars are added to many of the foods we eat.  According to the CDC, nearly 13% of adult’s total caloric intake comes from sources such as sugar and high fructose corn syrup.  A recent article featured in Medical News Today delved deep into exactly how much sugar is in the foods we eat on a daily basis.

I am sure it is not difficult for you to come up with a list of sugary foods.  On most of your lists I would imagine you would find things like candy bars, baked goods and other desserts.  But what about those sources of sugar that you don’t automatically consider.  Often, those are the sources that are getting Americans into the most amount of trouble.  While you might not stock your pantry with candy bars and cookies, there is one source of sugar that I would almost guarantee you can find in your home: cereal.

Cereal is a convenient and quick way to make sure you and your family are eating breakfast, but just like you would not let them have a candy bar to start their day, some of these cereals are equivalent to just that.  A two cup serving of Fruit Loops contains 24 grams or 6 teaspoons of sugar.  That’s the equivalent of about 2 ½ Twix Bars!  Some of the other big offenders, which maybe you would expect, were Cocoa Krispies and Lucky Charms.  Then you have the real “hidden” culprits that seem wholesome and healthy but actually have as much sugar as the cereals you would expect.  Two cups of Honey Nut Cheerios has 19 grams or 5 teaspoons of sugar and Raisin Bran has 36 grams or the equivalent of 9 teaspoons of sugar.

According to the Rudd Center for Food Policy & Obesity, child-targeted cereals contain 56% more sugar, half as much fiber and 50% more sodium than cereals that are targeted towards adults by the same companies.  Starting your day with too much sugar can throw off your satiety and your energy levels for the rest of the day.  You may find your breakfast is not sufficient enough to take you or children all the way to lunch, especially if there is not enough fiber.

Here are some helpful hints for enhancing your cereal in the morning:

• Look for cereals that contain at least 5 grams of fiber per serving.  If a cereal has fiber, it will help keep you and your family fuller longer, and it will help keep you from overeating later in the day.  As far as sugar goes, keep it to no more than 6 grams per serving.
• Read nutrition labels to make sure the cereal is made from whole grains.  A lot of cereal companies have tried to trick the public into thinking their cereals are healthier by including a whole grain symbol on the box.  You need to be the detective and see if whole grain is in fact the first ingredient listed.  If you see “enriched” or “fortified” leading the pack of ingredients, the cereal is still a refined carbohydrate and not as good for you as a whole grain variety.  Look for the word “whole” listed before the type of grain being used.  For example whole wheat, whole oat or whole corn.
• Sweeten with fruits!  If you are weaning your family off of sugary cereals, it may be difficult to try plainer cereals when their palate is used to the processed flavors in some of their past favorites.  Use berries or dehydrated fruits to add natural sugars and sweeter flavors to cereals to add sweetness and vitamins!
• Another way to transition to a lower sugar cereal is to sprinkle some of your favorite cereal that is a little higher in sugar into the healthier cereal.  You will still get the burst of flavor from your old favorite, but the majority of what you’re eating will be the healthier version.

Cereal is a convenient way to make sure you and your family are starting their day with a wholesome breakfast.  Use these tips to ensure they are starting their day with cereal the healthy way!

Your turn to take action: What healthy changes will you make to your breakfast cereal?

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