Cereals have been getting a bad rep over recent years but they can also be a convenient source of fibre, vitamins and minerals
It wasn’t long ago that cereal boxes were a staple in kitchen cupboards and pantries across the UK, praised for being a healthy, wholesome way to start the day.
But cereals have been getting a bad rep over recent years, particularly with the rise of sugar awareness campaigns. Many cereals also fall into the ultra-processed category – with growing concern around ultra-processed foods (UPFs), people are increasingly wary of what they’re eating.
However, according to Nichola Ludlam-Raine, a Specialist Registered Dietitian and author of How Not to Eat Ultra-Processed, cereals can be a convenient and affordable way to start the day and many provide a source of fibre, vitamins and minerals.
“While a lot of cereals are technically classed as UPF it doesn’t mean you need to avoid them. Choosing the right cereal can support your energy levels and concentration and keep you full throughout the morning.”
Plus, pairing cereal with dairy milk or soya boosts your protein intake. Here are some cereals that still deserve a spot on your breakfast table.
Mueslis
Often overlooked or lumped in with the “boring health foods”, muesli can be a nutrient-dense cereal option (when you know what to look for, that is). Traditionally, a mix of rolled oats, dried fruits, nuts and seeds, muesli is usually raw and unsweetened, making it lower in sugar than many other cereals.
Plus, it’s usually an easy way to pack in extra fibre to help you reach your recommended 30g of fibre per day.
“Look for options that contain at least 6g per 100g: these are high in fibre,” says Ro Huntriss, Registered Dietitian and Chief Nutrition Officer at Simple Life App.
Go for no or minimal added sugars, too. Ro suggests scanning the ingredients list for hidden sources of sugar.
“Check for names such as glucose, fructose, sucrose, dextrose, glucose-fructose syrup, honey, agave nectar, molasses and fruit juice concentrate.”
In the UK, a cereal is classed as low in sugar if it contains 5g or less of total sugar per 100g.
Huntriss adds: “Avoid artificial additives such as E220 (sulphur dioxide) and E223 (sodium metabisulphite). These are sulphite-based preservatives commonly used to extend the shelf life and preserve the colour of dried fruits such as apricots, raisins and apples.
“There’s research which suggests that they may negatively impact the gut microbiome (the collection of trillions of bacteria which live in the gut).”
However, natural emulsifiers such as lecithin are generally considered safe when consumed in moderation.
Rude Health, The Ultimate Muesli and Jordans Natural Muesli offer lower-sugar, high-fibre options with recognisable, whole-food ingredients.
Liven up your muesli by soaking it with milk or yoghurt overnight to create a bircher-style muesli, or try warming it up like porridge. Add fruity toppings for extra nutrients.
Flakes
When it comes to flakes, the best choice is one that’s high in fibre and low in added sugars.
“Bran flakes generally offer more fibre than corn flakes, which are usually made from refined grains with less fibre,” says Huntriss.
“However many cereal flakes, including bran flakes, can contain added sugars or malt extract to enhance the flavour, so don’t rely solely on marketing claims such as ‘high fibre’ or ‘wholegrain’.”
Check the nutrition label for your cereal’s sugar content and look at the ingredients list too.
“Ideally, wholegrain or bran should be the first ingredient, and added sugars should be minimal,” adds Huntriss.
Ludlam-Raine adds that supermarket own-brand versions such as Sainsbury’s Balance Cereal and M&S Cornflakes often have less sugar than branded ones.
Add your own sweetness with fruit, unsweetened coconut flakes, nut butter or a sprinkle of dark chocolate chips.
Granolas
Granola has managed to worm its way into the health food hall of fame as it can be packed with goodness from oats, seeds and nuts. However, some varieties contain more than 8g of sugar per 50g portion. When you consider that the World Health Organization recommends no more than 30g of added sugar per day, this is a considerable dent in your daily intake.
“Look for those with little or no added sugars and with at least 6g of fibre per 100g. Avoid granolas with added oils such as palm oil,” says Huntriss. It’s not only high in saturated fat but also has a negative impact on the environment due to the way it’s produced.
Essentially, the shorter the ingredient list of your granola, the better.
If you love sweet and chewy dried fruit in your granola, make sure it’s paired with a source of protein or healthy fats to keep blood sugar levels steady. “Despite dried fruit being a source of fibre, antioxidants and micronutrients, it’s also much more concentrated in natural sugars and calories than fresh fruit,” says Ro. A nut and seed-based granola such as Bio & Me Low Sugar Naturally Gut Loving Granola is a good option.
Also, be mindful of portion size, adds Ludlam-Raine. “Granola is more calorie-dense than many cereals, so stick to recommended portions and pair with plain yoghurt or milk and fresh fruit for balance,” says Ludlam-Raine.
“Lizi’s Low Sugar Granola is a great option.”
Oats
Alone, humble oats are packed with goodness. Research in the journal Foods says that oats help to lower cholesterol and cardiovascular disease whilst also boosting gut health.
Yet these days oats are often dressed up with sugar and syrups in pre-made tubs or even as breakfast biscuits.
For this reason, says Ludlam-Raine, “Go for plain oats over other types.”
“Rolled oats or jumbo oats are great options as they’re naturally low in sugar and high in fibre, including beta-glucan, a type of fibre which supports heart health. Oats also contain slow-releasing carbohydrates to help keep you fuller for longer,” adds Ludlam-Raine.
Pre-flavoured or instant oats often contain added sugars or sweeteners. These have a higher glycaemic index (GI), resulting in a quick release of energy followed by a crash, leaving you hungry again by mid-morning.
“Flavour oats yourself with fruit, cinnamon or nuts,” recommends Ludlam-Raine.
She suggests buying supermarket own-brand oats, Quaker Jumbo Oats or Scott’s Porridge Oats.
Biscuit-style cereal
A bowl of mushy Weetabix or Shredded Wheat with milk is a childhood memory many of us can relate to. But with the backlash against cereals, should we say no to these biscuit-style goodies?
“There’s no need to ditch these cereals. Although flavoured and chocolate-infused varieties can be loaded with sugar, plain Weetabix is typically low in sugar and high in wholegrains and fibre. It’s still technically a UPF, but one that actually provides some goodness.
“They also make a brilliant base for other nutritious foods to be added, especially for kids. Mine love adding sliced bananas,” says Nichola.
Check the wholegrain content before heading to the till. Words such as ‘whole wheat’ or ‘whole oats’ should be at the start of the ingredient list. Wheat or oat flour could mean it’s refined.
“Make sure it contains under 5g of sugar per 100g ideally and at least 3g of fibre per serving,” says Nichola.
“Own-brand wholegrain wheat biscuits can be very good and budget-friendly. Shredded Wheat contains 100 per cent whole wheat and no added sugar.”