How to Pick a Breakfast Cereal

The most healthful breakfast is whole grain cereal. If you're trying to lose weight, control cholesterol or diabetes, or just need a lot of energy, your best bet is a hot cooked cereal of whole grains, such as oatmeal; or barley, brown rice or wheat berries cooked and served like oatmeal. Flavor it with raisins or other dried fruits, cinnamon, and perhaps a handful of nuts such as pinenuts.nnIf you prefer cold cereal, you need to check the list of ingredients carefully. The FIRST ingredient should be a whole grain. Then scan through the entire list and if you see the words "partially hydrogenated," put the box back on the shelf. We recommend that you avoid foods with partially hydrogenated oils (or "trans fats"), and they still show up in many cereals (see the list below.)nnOnce you've eliminated all the brands made with refined grains or partially hydrogenated oils, check for ADDED sugars (you want little or none) and fiber (you want a lot.)nnRaisins or other dried fruits will add a lot of grams of sugar to the listing on the nutrition panel; they are not distinguished from added sugars, so you can only estimate the amounts.nnThe fiber content listed on the nutrition label can be confusing because it's based on serving size, and very light cereals (such as puffed wheat) show little fiber per serving, but an acceptable amount when you adjust for weight. Cereals made from bran (the outer covering removed from whole grains) will have higher fiber content than cereals made from whole grains (which have the germ and starchy parts of the grains as well as the fiber), but they can be hard to digest.nn2008 Update: I'm delighted to report that partially hydrogenated oils (trans fats) have been taken out of most cereals. The original list included 56 brands with PHO's; last year there were 13; this year I found only seven! Most of the popular General Mills, Post and Quaker cereal brands no longer have them. Kelloggs has finally removed them from most of their "healthful" cereal brands but still uses them in some of their popular cereals that appeal to children. The disappearance of PHO's from cereal shelves shows that consumer pressue CAN make a difference.nnIs it really whole grain? Manufacturers have also responded to the call for more whole grains in our diet, so you will find a lot more choices that meet my recommendation of "whole grains as the first ingredient". However, many that claim to be "whole grain" still include refined grains. You may need to do some detective work to see what you're getting. One-ingredient whole grain cereals (i.e., shredded wheat, puffed wheat, oatmeal) are sure bets. If you see milled corn, corn meal, wheat flour or rice in the list of ingredients, you're getting a mixture of whole and refined grains.nnRecommended: Cereals made with all or mostly Whole Grainsn(No trans fats, little or no added sugars; but check the list of ingredients -- recipes can change.)nnCheerios - General MillsnChex, Wheat or Multi Grain - General MillsnCinnamon Toast Crunch - General MillsnCinnamon Grahams - General MillsnFrench Toast Crunch - General MillsnGolden Grahams - General MillsnGrape Nuts - PostnGrape Nut Flakes - PostnGreat Grains, all varieties - PostnHealthy Choice Mueslix - KelloggsnHealthy Choice Almond Crunch with Raisins - KelloggsnHealthy Choice Low Fat Granola - KelloggsnHealthy Choice Toasted Brown Sugar Squares - KelloggsnKashi (all varieties) - Kashi CompanynLife - QuakernMini-Wheats, all varieties - KelloggsnMuesli - FamilianNutri-Grain, all varieties - KelloggsnOatmeal Crisp, all varieties - General MillsnOatmeal Squares - QuakernOrganic Healthy Fiber Multigrain Flakes - Health ValleynPuffed Wheat - Quaker and othersnShredded Wheat, all varieties and sizes - Post and othersnSmart Start - KelloggsnSouth Beach Diet Toasted WheatsnTotal - General MillsnUncle Sam - U.S. MillsnWeetabixnWheaties - General MillsnBarbara's, Cascadian Farm, Mother's, Nature's Promise and other smaller brands that specialize in "healthful" cereals (but always check the list of ingredients).nnRecommended: All Bran or High Bran Cerealsn(no trans fats, little or no added sugars. )nn100% Bran - PostnAll Bran, all varieties - KelloggsnBran Flakes - PostnChex, Multi-Bran - General MillsnComplete Wheat Bran Flakes - KelloggsnComplete Oat Bran Flakes - KelloggsnCracklin' Oat Bran - KelloggsnCrunchy Corn Bran - QuakernFiber 7 Flakes - Health ValleynFiber One - General MillsnFruit & Bran - PostnGranola, Low Fat - KelloggsnOat Bran - QuakernOat Bran Flakes - Health ValleynOat Bran Flakes with Raisins - Health ValleynOrganic Bran with Raisins - Health ValleynRaisin Bran - KelloggsnRaisin Bran Flakes - Health ValleynRaisin Bran, Whole Grain Wheat - PostnRaisin Nut Bran - General MillsnShredded Wheat 'n' Bran - PostnTotal, Raisin Bran - General MillsnWeight Watchers Flakes 'n' Fibern100% Natural Granola - QuakernnNot Recommended - Cereals that STILL Contain Partially Hydrogenated Oils (Trans Fats)nThese cereals also are primarily refined grains and are high in added sugars.nnBasic Four - General MillsnChocolate Peanut Butter Pops - KelloggsnCocoa Krispies - KelloggsnCorn Pops - KelloggsnFroot Loops - KelloggsnMini-Swirlz - KelloggsnSmacks - KelloggsnnNot Recommended - Cereals Made from Refined GrainsnMany of these also contain a lot of added sugarnnApple Jacks - KelloggsnCap'n Crunch, all varieties - QuakernChex, Rice or Corn - General MillsnCocoa Frosted Flakes - KelloggsnCocoa Blasts - QuakernCocoa Pebbles - PostnCocoa Puffs - General MillsnCookie Crisp/Chocolate Chip - General MillsnCorn Pops - KelloggsnCorn Flakes - Kelloggs and othersnCount Chocula - General MillsnCrispix - KelloggsnFrosted Flakes - KelloggsnFruity Pebbles - PostnHoney Bunches of Oats - PostnHoney Comb - PostnHoney Nut Clusters - General MillsnKix - General MillsnLucky Charms - General MillsnProduct 19 - KelloggsnPuffed Rice - QuakernReese's Peanut Butter Puffs - General MillsnRice Krispies, all varieties - KelloggsnSpecial K - KelloggsnTotal Corn Flakes - General Millsnn*When I checked these cereals on 1/26/07, Kelloggs' Low Fat Granola with Raisins contained partially hydrogenated oils while their plain Low Fat Granola had none. I hope this means that Kelloggs is following the lead of the other cereal makers and that PHO's will soon be gone from all of their products. Meanwhile, protect yourself and check the list of ingredients! Cereal recipes change.nnBy Diana Mirkin of www.drmirkin.comnnCereal image by Michael Slatoff via Flickr