Cereal has always been a favorite breakfast choice for many of us, celebrated for its convenience and perceived health benefits. However, over time, health experts have discovered that many cereal brands are packed with hidden sugars, simple carbohydrates, and excessive calories, which can hinder weight loss and trigger unhealthy cravings.
Despite the sugary varieties that can disrupt a balanced lifestyle, there are still several nutritious cereal options that can aid in weight loss and keep you feeling full and content. With this in mind, we consulted clean eating experts, nutritionists, and other health specialists for their recommendations on the best and worst cereals if your goals include weight loss, heart health, and overall well-being.
Experts Rank the ‘Best’ and ‘Worst’ Grocery Store Cereals for Clean Eating—Are Your Favorites on the List?
Try: Kashi GoLean
For a cereal option with a little extra flavor, Kashi is the way to go. “This cereal combines a ton of fiber and protein, both of which will help prevent overeating,” Lisa Richards, nutritionist and creator of The Candida Diet tell us.
To add a little variety to your Kashi, you can crumble it over Greek yogurt for a high protein breakfast that will keep you full for hours and leave you energized and ready for healthy weight loss. When compared to numerous other cereals, this one is ultimately healthier, containing less sugar, more fiber, and a superior balance of nutrients.
Skip: Froot Loops
If you're craving a sweet, fruity breakfast, Froot Loops might be your top choice. However, Heidi Moretti, MS, RD, AKA The Healthy RD points out that its high sugar content makes it one of the least healthy options available. It's not just the sugar that's concerning; additional unhealthy ingredients further contribute to its negative impact on your health.
"Froot Loops are the worst cereal because they contain 12 grams of sugar per meager serving, are full of artificial food dyes that are unhealthy for gut health, mood, and may even raise cancer risk. They also contain artificial preservatives that are questionable for safety, including BHT," she lists.
Try: Cheerios
Cheerios are widely loved, and it's easy to see why—they're made mainly from whole grains, which are beneficial for your health. However, experts recommend consuming them in moderation. “They only contain 1 gram of added sugar, which is minimal compared to many cold breakfast cereals. It’s best to not have more than 36 grams of added sugar per day, but the average American consumes 77 grams of added sugar per day,” registered dietitian Diana Gariglio-Clelland tells us.
“Eating excessive amounts of added sugar can deter weight loss efforts, as well as cause blood sugar and insulin spikes. High levels of insulin can cause weight gain and lead to insulin resistance, the main cause of type 2 diabetes.”
Skip: Honey Smacks
If you were shocked by the amount of sugar in Froot Loops, just wait until you find out how much is in Honey Smacks! As Moretti says, "Honey Smacks are also the worst because they contain a whopping 18 grams of sugar per serving." Woah! She says all of that sugar "makes them basically like eating candy for breakfast," which sounds like a dream if you're a kid with a sweet tooth, but definitely isn't the most nutritious option.
However, Moretti stresses again that the preservatives in Froot Loops shoot them to the top of the list—even though Honey Smacks are loaded with more sugar. That's because, "unlike Froot Loops, [Honey Smacks] don't have any synthetic preservatives." Noted!
Try: Cascadian Farm Organic Purely O's
Cascadian Farm Organic Purely O's "is USDA organic, meaning there are no chemicals used in growing the grains, and its ingredients are all-natural," Moretti explains. "Additionally there is zero added sugar." There's one thing you should note before giving this organic cereal a shot, though.
Moretti warns that it "isn't suitable for people with celiac disease or gluten sensitivity." Otherwise, why not give it a try next time you're in the cereal aisle? Your body will definitely thank you for choosing it over Froot Loops.
Skip: Cocoa Puffs
The biggest health concern with cereals like Cocoa Puffs are their refined carbohydrates. Richards explains, "Because of the way many cereals are made, the use of refined grains is very common." Just because it is common, however, does not make it healthy.
"This form of carbohydrate is highly inflammatory and turns to sugar quickly in the body. She recommends always checking the ingredients list and avoid cereals that state enriched flour, even if it says it is wheat. This ingredient could be "slowing down your health and weight loss goals," Richards tells us.
The Bottom Line
When selecting a breakfast cereal, it’s important to avoid those high in sugar. Richards notes that sugar is an ingredient that should obviously be limited in breakfast cereals. Yet, it is often concealed under different names to obscure its presence.
So, even if a cereal appears to be low in sugar, it might be hidden under another name. Richards cautions that some common alternative names for sugar include: HFCS, fructose, sucrose, caramel, castor sugar, sorghum syrup, invert sugar, evaporated cane juice, and agave nectar. Ultimately, there are alternatives in this list that contain less sugar and fewer refined carbohydrates, providing an excellent starting point!
