The morning can be a busy time—which means its oftentimes difficult to fit a nutritious breakfast into your routine. You may frequently reach for processed options, such as breakfast cereal, which serves as a quick, convenient way to get something into your stomach before you head out the door. Unfortunately, although cereal is an easy breakfast, it’s also one of the least healthy choices. Regularly consuming sugary cereal in the morning could lead to spikes in blood sugar, weight gain, inflammation, and more.
“A healthy balanced breakfast needs to include protein, fiber, and healthy fats,” says registered nurse Lauren Thayer. However, she notes, breakfast cereal typically lacks all of these things. “There are many breakfast cereals that are terrible for blood sugar, which can ultimately lead to weight gain.” According to her, some of the worst options on the market include Lucky Charms and Cap’n Crunch. Learn more about the risks of each below.
1. Lucky Charms
Although those marshmallows are so tasty and fun, the sad truth about Lucky Charms is that it's loaded with sugar, which can lead to an array of health consequences.
"Lucky charms are one of the worst breakfast cereals for you," Thayer warns. "They are full of sugar. In fact, a single serving has 12 grams of added sugar, 2 grams of fiber and 1.5 grams of fat." Yikes!
"These large amounts of added sugar can lead to a dramatic rise in blood sugar, which can ultimately lead to weight gain," she says. So, while they may be magically delicious, they're terrifyingly unhealthy. Say it ain't so!
2. Cap’n Crunch
Cap'n Crunch is a personal guilty pleasure—who could resist that sweet, buttery taste? Unfortunately, though, this tasty cereal is one of the worst options you can find. As Thayer pounds out, it "takes the cake with the largest amount of sugar, coming in at 17 grams per serving."
She goes on to say that "The sugar you get from one serving is more than ⅔ the daily recommended limit of sugar for a normal diet. This will no doubt lead to dramatic ups and downs in your blood sugar."
On top of those 17 grams of sugar, this cereal contains 2 grams of fat and a meager 1 gram of fiber, making it a terrible choice for your overall health.
Healthy alternatives to sugary cereals
So, should you give up breakfast cereal for good? Although it's typically not a problem to treat yourself to a sweet treat every now and then, the best option for your overall health is to limit your intake of sugary options like these as much as possible.
However, there are healthy options. As Thayer notes, "if cereal is something you love to have in the morning, there are healthier alternatives." She notes that brands like Magic Spoon and Cascadian Farm are "focused on less sugar, more fiber and healthier protein."
"You want to find a cereal (or any breakfast) that has less than 5 grams of sugar per serving and at least 25 grams of protein to start your day on the right foot. This will help to control blood sugar and keep you feeling full and satisfied until your next meal." Noted!
READ MORE: The Best High-Fiber, Protein-Packed Breakfast For Fat Loss Over 40, According To A Nutritionist
