Breakfast, often described as the most important meal of the day, can shape your energy and nutrition levels. While many avoid sugary cereals filled with chocolate or marshmallows, the British Heart Foundation (BHF) warns that even seemingly healthy choices can be misleading.
In a recent ranking, the BHF evaluated popular breakfast cereals from healthiest to least healthy, with some results catching consumers off guard, especially the seventh entry on the list, according to Gloucestershire Live.
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Muesli. While porridge remains the top overall breakfast option, sugar-free muesli is the leading cereal pick. Its blend of oats, whole grains, nuts, and dried fruit offers natural sweetness and valuable nutrients without added sugars.
Wholegrains Wholegrain cereals like shredded wheat or wheat biscuits are considered good choices when they are low in salt and sugar. The BHF cautions against varieties with sweet additions like fruit fillings, chocolate chips, or frosting, which can significantly increase sugar levels. For enhanced taste and nutrition, consider topping these cereals with fresh fruit, yogurt, or seeds.
Bran Flakes Though bran flakes are wholegrain and high in digestion-boosting fiber, many contain added sugar and salt, diminishing their health benefits. The BHF recommends opting for sugar-free muesli or shredded whole wheat cereal instead.
Muesli with Added Sugar Some sugar-added muesli varieties can contain sugar levels comparable to frosted cereals, despite still providing some nutritional value from their nut, grain, and fruit content.
Cornflakes paired with low-fat milk result in a low-fiber breakfast. To improve its nutritional profile, the BHF suggests adding fruit to increase fiber and make the meal more satisfying. “These cereals, and their wholegrain equivalents, usually come with added sugar and salt but also often have added vitamins and minerals, which can be a helpful addition for your overall health,” the BHF notes.
Sugar-Frosted Cornflakes. These cereals are high in sugar and low in fiber, often including added salt, placing them on par with chocolate or honey-nut cereals in terms of nutritional value.
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Granola, despite its healthy image, ranks near the bottom due to its high fat and sugar content. A 60g portion with nuts can contain 270 calories and 12.3g of fat. Chocolate granola fares the worst, with added sugars and fats pushing it to the last spot on the BHF list of recommended cereals.
The BHF encourages consumers to read labels carefully and prioritize cereals that are low in sugar and salt, and high in fiber, while being mindful of misleading “healthy” labels.
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