The quest for a healthy breakfast cereal can feel like navigating a minefield of misleading marketing and hidden sugars. Many cereals try to pass themselves off as healthy through commercials and branding strategies. The Great Grains cereal line by Post is one such example. While it highlights the goodness of whole grains, a closer look reveals a more complex picture.
Examining Great Grains Cereal
The cereal gained attention with commercials featuring celebrity chef Curtis Stone, emphasizing the use of whole grains. While it's true that the grains used to make the cereal flakes are whole and unprocessed, the addition of ingredients like high oleic vegetable oil and corn syrup raises concerns about its overall healthfulness.
Here's a look at the nutrition facts and ingredient lists for two popular varieties:
- Post Great Grains Crunchy Pecans
- Post Great Grains Raisins, Dates & Pecans
At first glance, these cereals may not seem particularly unhealthy. Compared to many other breakfast cereals, they could be considered a better option. However, it's important to be aware of a few key points. Despite the brand's focus on whole grains, the cereal is not 100% whole grain or whole wheat. Additionally, added sugars often come from corn syrup. While corn syrup is not the same as high fructose corn syrup, it still contains a significant amount of sugar. Corn syrup contains 50% sugar and 50% oligosaccharides, a carbohydrate similar to sugar. The presence of BHT, a controversial ingredient, is also worth noting.
The Reality of "Healthy" Marketing
Food companies are aware of the growing consumer demand for healthier options. They invest heavily in advertising and branding to portray their products as such. However, just because a food looks and sounds healthy doesn't necessarily mean that it is. Breakfast cereal can range from a nutritious morning meal to "candy in a bowl," depending on its ingredients.
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Recent Trends in the Cereal Industry
The cereal industry is constantly evolving, with companies introducing new and innovative products to capture consumer attention.
- In 2025, General Mills launched a limited-edition pizza-flavored cereal, combining Cinnamon Toast Crunch with the flavor of Totino's Pizza Rolls.
- In 2024, Jason and Travis Kelce introduced their own cereal brand, the Kelce Mix, combining Cinnamon Toast Crunch, Lucky Charms, and Reese’s Puffs.
Nostalgia also plays a significant role, with adults often indulging in sugary, kid-friendly cereals.
The Expert Opinion
Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, identifies sugary cereal as the number one ultra-processed food to avoid. She explains that breakfast cereals tend to be mostly simple carbohydrates with a high amount of added sugars. Consuming these cereals can lead to blood sugar spikes, resulting in hunger shortly after eating. Dietitians often recommend high-protein breakfasts as a more effective way to start the day.
Making Healthy Choices
Despite the challenges, it is possible to find healthy cereals that are also palatable.
What to Look For in a Healthy Cereal
- 100% Whole Grain: Choose cereals made with 100% whole grains.
- Fiber: Aim for at least 3 grams of fiber per serving.
- Added Sugar: Select cereals with as little added sugar as possible, ideally 6 grams or less per serving. Check the ingredient list to ensure sugar isn't among the top three ingredients.
If you prefer a sweeter cereal, opt for plain whole-grain cereal and add your own fruit, honey, or maple syrup to control the amount of sugar. You can also enhance the nutritional value by adding milk (for protein), nuts, ground flaxseed, and fresh or dried fruit (for fiber and healthy fats).
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What to Avoid in Cereal
- Artificial Colors: Healthy cereals generally don't contain a lot of artificial colors.
- Sugary Signals: Be wary of cereals labeled "frosted," "honey," "granola clusters," "coated clusters," or "marshmallows," as these often contain high amounts of sugar.
- Dried Fruit: Avoid cereals with pre-added dried fruit, as it is often coated in sugar.
Healthiest Types of Cereal
- Whole Grain Cereal: Look for cereals with "whole grain" listed as the first ingredient. Examples include shredded wheat and bran flakes.
- Oatmeal: Plain oatmeal is a cardiologist-recommended option, rich in fiber, vitamins, and minerals. Studies suggest it can lower cholesterol and aid in weight control.
Consumer Reports evaluated 32 breakfast cereals and recommended several options based on nutrition and taste, including:
- Nature’s Path Organic Heritage Flakes
- Post Grape-Nuts Flakes
- General Mills Cheerios
- Post Great Grains Raisins, Dates & Pecans
- General Mills Total
- One Degree Organic Foods Sprouted Ancient Maize Flakes
- General Mills Wheaties
- Kind Honey Almond
- Post Grape-Nuts Original
- Barbara’s Multigrain Spoonfuls Original
Cereal and Weight Loss
Cereal should not be relied upon as a primary weight-loss strategy. A balanced diet and lifestyle are essential for effective weight management.
Is It Okay to Eat Cereal Every Day?
Yes, as long as you choose a healthy cereal, make nutritious additions, and adhere to the serving size. Use a measuring cup to accurately measure serving sizes, as it's easy to over-pour. It's also acceptable to eat cereal for dinner or lunch, provided you consume fruits, vegetables, protein, and whole grains throughout the day.
Incorporating Whole Grains Beyond Cereal
To increase your whole grain intake, aim for at least three 1-ounce servings per day, replacing refined grains whenever possible. Examples of one serving include:
- 1 slice of whole-wheat bread
- 1 small whole-grain muffin
- 1 cup of ready-to-eat whole-grain cereal
- 1/2 cup of hot whole-grain cereal
- 1/2 cup of cooked brown rice or whole wheat pasta
Here are some ways to incorporate whole grains into your daily meals:
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- Breakfast: Hot oatmeal or cold whole-grain cereal; pancakes, muffins, or waffles made with whole-wheat flour; whole-wheat toast.
- Lunch: Sandwiches on whole-wheat bread; soups with barley or whole-wheat pasta; burritos or quesadillas with whole-wheat tortillas; cold pasta salad with whole-wheat pasta.
- Dinner: Entrees with brown rice, barley, or whole-wheat pasta; dinner rolls made with whole-wheat flour; soups or stews with barley or brown rice.
- Dessert: Desserts made with whole-wheat flour or oats; rice pudding made with brown rice.
A Guide to Different Whole Grains
Here's a rundown of some common whole grains:
- Amaranth: This flour has a sweet, spicy, nutty flavor and is best used in waffles, pancakes, or muffins. A quarter cup of dried amaranth contains 7 grams of protein and 3 grams of fiber. It is gluten-free.
- Brown Rice: Switching to brown rice can significantly boost your fiber intake. One cup of cooked long-grain brown rice provides 216 calories, 3.5 grams of fiber, and various vitamins and minerals. It is gluten-free.
- Oats: Oats can be enjoyed as hot oatmeal or used as an ingredient in cookies and cakes. Half a cup of dry rolled oats contributes 156 calories and a range of nutrients. Oats contain gluten.
- Whole-Wheat Flour: Use whole-wheat flour in combination with unbleached white flour for a less dense texture and color. A quarter cup provides 102 calories and 3.5 grams of fiber. Whole-wheat flour contains gluten.
- Rye Flour: Rye bread and rye crackers offer a change of pace from other choices. A quarter cup of dark rye flour contains 104 calories and 7.2 grams of fiber. Rye flour contains gluten.
- Barley: Hulled barley retains the bran and has a nut-like flavor. Half a cup of whole cooked barley contributes 135 calories and 6.8 grams of fiber. Barley contains gluten.
- Buckwheat Groats: These can be used in soups and stews. Three-quarters of a cup of cooked buckwheat groats contribute 136 calories and 3.4 grams of fiber. Buckwheat is gluten-free.
- Bulgur: Bulgur is steamed and dried wheat, often used in Middle Eastern dishes. Its nutritional value is similar to whole-wheat flour.
- Millet: Millet can be sweetened and used as a cereal or pudding. Three-quarters of a cup of cooked millet contribute 214 calories and 2.3 grams of fiber. Millet is gluten-free.
- Quinoa: Quinoa is a mild-flavored grain that can be baked into breads and casseroles. A quarter cup of dry quinoa contributes 140 calories, 4 grams of fiber, and 5 grams of protein. Quinoa is gluten-free.