Healthy Breakfast Cereal Choices – Best & Worst! – Mind Over Munch

Healthy Breakfast Cereal Choices - Best & Worst! - Mind Over Munch



hey friends welcome if you're new I'm Alicia I have probably had more requests for this educational video than any other and I've got to be real with you cereal it's one of my favorite foods it crosses my mind all the time when am I going to wake up one day and just be a real adult and not want cereal anymore because not only do I want it all the time I want the super sugary ones it's probably no surprise to you that those sugary ones they're not fuel they provide almost no nutrition regardless of some of those health claims and whether they are organic or not and not only are they loaded with refined sugar and often made with refined grains they can also contain hydrogenated oils artificial flavors and artificial colors pretty much the epitome of processed foods so why don't people make cereal at home because it is so processed that people don't even know how and it would be a huge pain to go through all the work to make one measly bowl of cereal when it comes to sugary cereals it can be deceiving because they aren't always high in calories and are usually pretty low in fat so while I do always recommend reading the label you need to know what you're looking for and here is one example where low calorie and low fat does not always equal healthier when I look at a cereal label I am mostly looking at the sugar content as well as of course the ingredients list we've heard of before and I said it before long ingredients lists are not ideal shorter is usually better but that isn't always the case with cereal most are made up of some type of grain refined or not and sugar and sometimes flavor and of course it depends on the type of grain but for the most part none of those ingredients are offering much fuel especially when pitted against the amount of sugar that's included so which are the worst choices now I could tell you a list of the top five or ten where cereals or whatever but the truth is that would be a waste of your time and mine because those sugary ones they're all pretty much the same so where one isn't quite as bad in one area it makes up for it in another lower calories or fat doesn't mean lower sugar doesn't mean a cleaner ingredients list I actually think clean cereal is an oxymoron really at least when it's store-bought so instead of telling you a list of the worst I'm gonna give you some advice on what to look for when picking out cereal to avoid the worst ones first up it is pretty obvious but worth discussing limit so can you aim for less than five grams of sugar per serving now remember serving sizes can trick you let's take a look Honey Smacks contain 100 calories half a gram of fat and 15 grams of sugar and one serving they're one of the higher ones and a serving is noted as 3/4 of a cup or 27 grams Apple Jacks contain 100 calories 1 gram of fat and 10 grams of sugar and one serving which is noted as 1 cup or 28 grams hmm so let's talk about the discrepancies the grams are almost the same because the cereals weigh about the same but that means you get more by volume of the Apple Jacks compared to the Honey Smacks by weight but for most of us especially in America it makes sense to compare the cups because we're thinking about how much of our bowl is getting filled we're not thinking in grams when we bump the macros of the Honey Smacks up to a 1 cup serving to match the Apple Jacks 1 cup it contains 133 calories less than 1 gram of fat and 20 grams of sugar so now we find that when we compare one cup of Applejack to 1 cup of honey smacks the Honey Smacks are actually double the sugar by volume dang I need you to remember when I'm talking about these high amounts of sugar this is not me saying that Harv's are bad this is me saying that we want to watch our added sugar intake so if you have questions about sugar intake I suggest watching my sweeteners video because I go a little bit more in depth about how sugar affects our bodies and recommended amounts and all that so even double the sugar doesn't necessarily mean you should avoid the smacks and chews the jacks make us look at those ingredients lists don't get me wrong the Honey Smacks list is not ideal lots of sugar refined grains hydrogenated oils and more but look at that Apple Jacks list it is important to note that the first ingredient and both of these is sugar so that should never be the case with a healthy fuel choice because remember the ingredients are listed in order by weight in that list before we move on I want to throw in a few more cereals to compare raisin bran it is deceiving this is pretty much the adult kids cereal because it isn't really any better seems like it is but it's not one cup is 190 calories 1 gram of fat and 18 grams of sugar it is almost done the calories and you see that that sugar is high high high it's true that dried fruit is naturally high in sugar but these raisins are actually coated in extra sugar it does contain five grams of protein and seven grams of fiber but the question is do those factors outweigh the extreme amount of sugar that is added this Raisin Bran is also double the carbs and double the grams because it is heavier it does contain some whole grains but remember that wheat bran is not a whole grain because the bran is just one part of the grain even though it does offer nutrition the ingredients are pretty much what all cereals are wheat and sugar someone might try to argue that the whole grain wheat is fuel but again I don't know if it really is at the expense of the sugar and one thing is for sure there are a lot of foods out there that are better fuel than this guys if you are surprised at this you should see raisin bran crunch a few more to compare some of mine and Christians favorite fruity pebbles and cinnamon toast crunch now a lot of people look at these and think these are terrible for you pure sugar the one cup serving size comparison shows both of these actually have less sugar than any of the other three we've looked at don't judge a book by its cover you guys I know it sucks I love them too one of my favorite series of all time that I can't believe they just brought back is french toast crunch and one of my other favorites Golden Grahams so good what is your favorite sugary cereal let me know back to our list of how to choose one limit the sugar to less than 5 grams remember that serving sizes vary but because I know we aren't going to all walk around the stores cross multiplying to equalize the serving sizes I am just going to use whatever is already offered on the box number 2 have a 100% whole grain B the first ingredient number 3 look for a shorter ingredients list number 4 keep serving sizes in mind those cereals that say a half cup is a serving come on who eats a half cup number 5 fiber intake should be at least 3 grams if you can get it up to 5 grams even better now iver and cereals have become sort of a fad a lot of cereal brands and companies think I can tell people this is high in fiber and they won't think it's bad for them and a lot of people buy into it fiber is a good thing it helps you feel full longer it can help with digestion but we need to look at where that fiber is coming from so you want to look for options where fiber is coming from whole grains rather than functional or added fibers like chicory root aka inulin but chicory roots sounds better which is much more processed even if it does come from a natural source and it can make people gassy a lot of times the fiber that's added doesn't really add any nutrition because of the source but it does allow the companies to make that fiber content number higher on the box so it's a selling point but you won't be fooled because you're watching this video I personally think it's preferred to get fiber from whole food sources like fruits veggies and true whole grains rather than a high fiber cereal ok so now that we know our list sharing how to choose I'm going to share a few options that fit into these subjective criteria so what disclaimer as always you don't have to eat you can keep eating whatever cereal you want and just sharing this information for you to take what you want everybody don't my goal is to encourage you to make your own informed decisions so take this information and put you to practice in your own life I'm an appliance showing this video I sponsored and I'll talk to my own I won through the cereal aisle in a few local grocery stores and picked out some that fit into these criteria now that doesn't mean that this is all of the ones that fit into this criteria so feel free to share others that are healthier choices that you like in the comments below first up well I thought it was backwards but the covers on both sides first up Cheerios no I actually got these at Trader Joe's so they are called JoJo's but they are literally the exact same thing toasted whole-grain oats cereal so let's check out our list does it have less than 5 grams of sugar yes it only has 1 gram of sugar amazing whole-grain is the first ingredient whole grain oats a short ingredients list yes it's very short serving size is 1 cup which is better than those 1/2 or 3/4 cup options which are more common unfortunately 3 grams of fiber which is actually from whole grains I want to use this opportunity to talk about another decieving cereal multi-grain Cheerios or multigrain O's in this case so multigrain means multiple grain it does not necessarily mean multiple whole grains in this cereal it is mostly whole grains which is great but having more types of doesn't necessarily make this healthier in fact this cereal has six grams of sugar which isn't terrible but it is five grams more than the regular Cheerios always read the label and while we are on Cheerios I want to show you something I discovered about a year ago that's pretty cool power owes they are made with beans say what actually they are pretty good and I would have never guessed that they were made with beans they only have 2 grams of sugar and bean blend is the first ingredient consisting of navy beans lentils and garbanzo beans it is a super short ingredients list the only other ingredients are brown rice and salt nuts it is a 1 cup serving size with 4 grams of fiber and it is worth noting the protein here is 6 grams which is 2 to 3 times more than other cereals and that is because the base is beets pretty cool they look like Cheerios they taste like Cheerios but be worth it this is one of the few cereals I might be tempted to say actually could provide fuel it is still processed obviously you don't grow these power rows on trees but cleaner ingredients we found clean cereal yay next Kashi heart-to-heart honey toasted oat cereal these are pretty much healthier honey nut cheerios they've got 5 grams of sugar whole oat flours the first ingredient a short ingredients list serving sizes 3/4 cup which is men but it's 120 calories so I guess I can spare a little bit extra now remember if we were to make this a 1 cup serving the sugar would technically be higher than 5 grams but like I said I'm going by the serving size that is offered and it has 4 grams of fiber now I actually haven't tried these but I'm sure they're good these aren't shaped like hearts this is supposed to be a heart yeah okay I could eat it so regular honey nut cheerios have 9 grams of sugar so we are cutting that and a half here and they still taste pretty good they don't taste as sweet but they're good also worth mentioning the power owes company also makes a power owes honey variation which are pretty much honey nut cheerios but even though they are made of beans check the sugar still 9 grams so it's the same as a regular honey nut cheerios how's my cry so still much cleaner ingredients but doesn't fit the criteria for a list of healthier choices because of that sugar puffins are original I've had these before and they are really good and they have other flavors and varieties but I don't think the stats are as good as the plain original ones so they have 5 grams of sugar corn flour and whole grain oat flour are the first ingredients it is a short ingredients list the serving size is 3/4 cup again but what can you do whether the need a bit more 5 grams of fiber and this is one of the brands I found that does seem to actually try to meet the claims that it puts out there it's not mindlessly making health claims it is considering health in the production that doesn't give them a pass you still have to read the label but from what I've observed it seems like they're actually trying next up probably my personal favorite on the list I loved him as a kid and I still do today Kix I was never a fan of the berry kicks just the plain old kicks these only have 3 grams of sugar whole grain corn is the first ingredient and the ingredients list is very short the serving size is one and a quarter cups a what righteous and that actually means that in one cup there would be less than 3 grams of sugar which is not too shabby and it has 3 grams of fiber nice these crispy corn puffs are just lightly sweetened and they are so good fuel but definitely not doing the damage that others are Uncle Sam's original wheat berry flakes now I have never had these that I saw them when I was walking through the aisles and the stats were pretty impressive less than one gram of sugar I wonder if it's gonna be gross whole wheat kernels is the first ingredient the whole ingredients list is literally just whole wheat kernels whole flax seed salt and barley malt not even vitamin E for freshness which a lot of them have serving size is 3/4 cups standard and a whopping 10 grams of fiber but we know the flavor is 100% from whole grains because that's the entire ingredients list so that is what I'm talking about when I say fiber coming from fuel is it any good I have no idea the texture actually good there's just no sugar in it it is good it is good I mean if there's no sugar at all right which you knew from the ingredients list did it taste like it what I think think even adding a little bit of cinnamon or something it's a good texture hmm I'm surprised I actually liked it more than those part things I also found a few options that I really like but didn't quite make our nutrition list Rice Krispies aka crisp rice from Trader Joe's don't mind me I've been shopping at Trader Joe's a lot lately this has 3 grams of sugar milled rice is the first ingredient remember rice is a whole grain it can be very processed but it's still better than a lot of other refined grains a short ingredients list pretty much rice sugar and salt 1 cup serving size but 0 grams of fiber Bhama and prix fixe I love respects 4 grams of sugar rice and milled corn are the first ingredients it is a short ingredients list a 1 cup serving size and again zero fiber so my point with these is that they aren't ideal because they aren't providing fiber or additional fuel but they also aren't doing much damage so you have to decide what role cereal is going to play in your life if you are someone who just likes to have a bowl of cereal here or there and you don't want to do damage these could be good options me on the other hand a Christian and I have a cereal obsession and for that reason we don't buy it the fact that I bought all of these for this episode is dangerous because now I have to eat them just kidding no but really I am gonna eat some cinnamon toast crunch and some brand chose crime and some Golden Grahams notice how he didn't actually use two out of those three in the episode I bought them because I wanted to eat them and this was a good excuse anyway when I have cereal in the house not only can I not resist it but I cannot for the life of me have one serving it's more like half a box so for me I found that just not buying it works better or if I'm really craving it I'll buy a single serve portion of the cereal I want rather than trying to choose a healthier cereal but you got to do what works for you if you are struggling with your relationship with food I encourage you to check out my video on that and if you want more educational videos let me know in the comments below what you would like to see and feel free to check out some of these other ones that I've done I hope you guys have found this insightful if you did give it a thumbs up tag me and your cereal shots on social and let me know your favorite type of cereal in the comments below I'll see you next week and remember especially when it comes to cereal it's all a matter of mind over munch you

22 comments

  1. I love my Cheerios, frosted mini wheats, and Raisin Bran crunch lol. Sometimes dry cereal is all my stomach lets me eat on a bad day

  2. Hey can you show us visual comparisons with the grams and cups serving sizes 😅 Does that mean I should go for lower gram cereal??

  3. I enjoy an occasional small bowl of kellogs corn flakes with a couple slices of bannana..the other cereal are to sweet..as a kid i loved frosted puffed wheat..but not anymore ..to sweet

  4. The glyphosate in all cereals alone is enough to make you want to quit eating cereal. Yummy pesticide causing cancer.

  5. Would love an update to this video.

    What are your thoughts on Bran Flakes, Corn Flakes, Weetabix, Grape Nuts, and Shredded Wheat? Those are my go-tos.

  6. if you're training at an intense level 3-5x a week, you can afford to have your favorite sugary cereals, no problem. it is about the carbs these cereals offer, as well as the vitamins and minerals being that they are focused for children. to say that these cereals offer inadequate nutrition/fuel is simply nonsense. on training days where I have an intense 1hr+ cycling session, I consume more than 300g of carbs that day. more than half of those come from sugary cereal and cookies/ice cream.

    – the shredfather

  7. Favorite cold cereals : Peach Cheerios, yellow box Cheerios, Bob's Red Mill Muesli, Rice Krispies, Rice Chex, plain Kix and Special K. Overall, a decent lineup I think. Though the rice cereals are lacking in fiber.

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