Most people are aware that cereal such as Froot Loops, Mini-Wheats, and Cocoa Pebbles are more candy or dessert than a healthy balanced breakfast, made worse by the glass of sugary orange juice often served alongside.  What many people don’t realize is that their “boring” so-called healthy breakfast cereal is not nearly as good for them as they have been led to believe.  Check out these easy, yummy, and healthy breakfast ideas for some alternative healthy options instead of cereal for breakfast.

 

Cheerios

I know.  Everyone thinks that Cheerios are pretty benign, and why wouldn’t they?  They’re the ubiquitous baby snack.

 

But if you look at the ingredient list, the second ingredient is corn starch.  Corn starch is a problem because it spikes insulin levels, which can make you hungrier, lead to weight gain, and even over time increase the risk of type 2 diabetes and other metabolic disorders.  Think of corn starch as high fructose corn syrup in powder form, even though its carbs are listed as starches rather than sugars.

 

In my opinion, corn starch is an ingredient that really should be avoided as much as possible.  Other varieties of Cheerios, such as Multigrain, Honey Nut, Protein, and Frosted, among others are LOADED with sugar.  For example, Cheerios Protein contains 17g of sugar per serving, or three and a half teaspoons.  Aka candy for breakfast.

 

Corn Flakes

Corn Flakes have been around forever, and were the first type of commercial cold breakfast cereal on the market.  What could be wrong with a classic?

 

Unfortunately, the second ingredient is sugar and it is very low fiber.  Because Corn Flakes are so high glycemic, blood sugar and insulin levels quickly spike dramatically and subsequently drop leaving you starving, hangry, and more susceptible to obesity, type 2 diabetes, cardiovascular disease, and other degenerative diseases.

 

Corn is one of the most commonly genetically modified products on the market.  Genetically modified foods are rife with health and environmental concerns and there is no third party data on the long-term safety of any genetically modified product.  Unless a product containing corn (or any other commonly genetically modified food for that matter) has been verified by the Non-GMO Project, it is something I would personally avoid consuming.

 

Raisin Bran

One word: sugar.

 

So much sugar. The fourth and fifth ingredients are sugar and a 1 cup serving of Raisin Bran contains a whopping 18g of sugar.  That is almost 4 teaspoons of sugar.  And really, who measures and eats just one cup of cereal?  No one, unless they still want to be hungry after eating breakfast, made worse by the cleverly marketed candy they have just eaten.

 

 

Special K

I am all about love, but there is no love in my heart for Special K.  I have been in the health, nutrition, and weight loss industry for over ten years and in my opinion has no breakfast cereal done as much damage, to women especially, than Special K.  Strong words and opinion, I know.  But let me explain.

 

Special K (along with Slim Fast, which in my opinion is just as damaging) was the ultimate, heavily marketed diet food of the 80s, 90s, and early 2000s.  Anyone else remember the huge ad campaign growing up where eating a bowl of Special K for breakfast and lunch every day was the magical solution for weight loss?  Then the gimmicky (and oh the sugar, but nearly fat-free so that doesn’t matter side eye) Special K bars, snacks, and even freaking Protein Water?  Can we talk about unhealthy, unsustainable, and unrealistic fad diets that perpetuate poor body image, yoyo dieting, fat shaming, and really unhealthy eating patterns?  I am screaming behind my computer in frustration as I am typing this due to the injustice of it all.

 

Moving onto specifics, the third ingredient is sugar.  There is zero filling, carb-slowing fiber, which sets you up for hunger, hanger, and insatiable carb cravings later in the day.  Can you believe 1 serving of Special K contains 230mg of sodium?  That is about 10% of the absolute daily sodium maximum that Health Canada would want anyone to consume.

 

The Protein version is no better.  It contains 9g of sugar per serving (2 teaspoons) and is full of soy protein and refined vegetable oils.  Not good.

 

And can I just mention that if I am eating something, I actually want to feel full afterward.  Who wants to eat crunchy air that leaves you hungry and sets people up for cravings and the feeling of failure?  No thanks.

 

Granola

Most commercial granolas are full of sugar, bad fats, and roasted (aka damaged) nuts and seeds.  If you want to enjoy a sprinkle (not a bowlful) of granola every now and then, make your own.  Just choose a low sugar recipe, use heat stable fats like cold pressed coconut oil, and add any raw nuts and seeds after baking so they aren’t damaged by the heat.

 

Instant Oatmeal

Again it is high glycemic, which means it digests really quickly, spikes insulin levels, and will leave you feeling hungry, cranky, and craving carbs.  To add insult to injury, most instant oatmeal has tons of added sugar, thickeners, and other less than fabulous ingredients.

 

Instead of instant oats, make plain whole slow cooking (never quick or instant) or steel cut oats or overnight whole oats and top with organic Greek yogurt, berries or apple, cinnamon, vanilla bean, and chopped raw walnuts, chia seeds, or hemp seeds.

 

Vector

The problems with Vector are the same as with the other cereals.  The third ingredient is sugar (11g of sugar per serving, or nearly 3 teaspoons.)  It contains soy protein, vegetable oil, shortening, and a whopping 220mg of sodium.  Just pass.

 

What unhealthy healthy breakfast cereal surprised you the most?  What is your favorite healthy breakfast?  Let me know in the comments below and on Facebook, Instagram, and Twitter.

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You might also like this healthy Greek Breakfast Scramble that will power fuel your day.

 

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© 2016 Nutritionista.  Erin Luyendyk, RHN.  All rights reserved.

All material found on www.thenutritionista.ca is intended as general educational material only and should not be considered medical or nutritional advice. It is not intended to diagnose, treat, or cure any medical condition and has not been evaluated by the FDA.  Please consult with your personal physician before implementing any health, nutrition, supplement or exercise program to ensure its safety and suitability for your specific individual situation