As a nutrition major, I’ve spent the last two years learning about how the food we eat impacts our health. The topic of sugar comes up every so often, and we discuss how too much refined sugar can lead to a host of chronic diseases. Then, last year, I worked with a dietitian in the Boston area who focused on helping diabetic patients change their eating habits and I learned the value of consuming complex carbs and whole grains, rather than refined grains and simple carbohydrates.
As a college student, I’ve spent the last two years frantically trying to keep my life together and attempting to handle a busier-than-ever daily schedule. Many times, I needed to eat quickly—and breakfast cereal was a perfect option. It’s fast, it’s easy, and it doesn’t require much clean-up, which makes it ideal for dorm life.
The problem with most breakfast cereals is that they’re chock-full of simple carbohydrates and refined sugars. Combine that with a lack of protein and fiber, and you won’t have enough energy to make it through your morning class. So, here is a list of a few breakfast cereals that won’t just fill you up with empty calories!
Alpen Muesli (No Sugar Added)
This is my personal favorite, since it tastes great but has no added sugars at all! It also has an impressive 8g of protein, 7g of fiber (that’s 25% of the RDI!), and 43g of carbs from whole grains.
Multigrain Cheerios
Cheerios have long been known as a heart-healthy way to start the day, and the Multigrain version goes to the next level! Each serving has 2g protein, 3g fiber, 24g carbs from whole grains and corn, and 6g of sugar. True, the protein content is on the lower side but you’re also getting a hefty dose of vitamins and minerals, since Cheerios are enriched with a whole list of micronutrients.
Post Grape Nuts Cereal
Grape Nuts may not be the most glamourous cereal on the market, but they’ve been a classic for decades, and for good reason. They’ve got 6g of protein, 7g of fiber, only 5g sugar, and 47g carbohydrates from whole grains. Additionally, they’re enriched with vitamins and minerals.
Kashi GO Original
With a whopping 13g of fiber and 12g of protein, Kashi’s original Go cereal had to make the list. It also has 8g sugar and 40g of carbs with 8g whole grains.
Cascadian Farm’s Raisin Bran
Cascadian Farm’s Raisin Bran is a healthier spin on a beloved cereal. There’s only 7g added sugars with a sizable 5g protein and 7g fiber. One serving contains 50g of carbs, mostly from whole grain wheat.
For extra protein and healthy fats, top your bowl with a tablespoon of nuts, like almonds or walnuts; and add in some berries to get a serving of fruit! As for the milk, you can go for a plant-based nut or oat milk, or use standard cow’s milk (2% will give you some fat to keep you satisfied longer).
So there you have it–grab a spoon and dig in!
References
https://www.stack.com/a/are-grape-nuts-actually-healthy
https://greatist.com/health/best-healthy-cereal-brands#3
https://www.cascadianfarm.com/product/raisin-bran-cereal/
https://www.kashi.com/our-foods/cold-cereal/kashi-go-original-cereal