Cereals are becoming less healthy. Here’s how to choose the best

Given consumers’ demand for healthier foods, you might expect that breakfast cereals have become more nutritious in recent years – but new research reveals that this is not the case.

A study published in Jama Network Open In May, analyzed 1,200 cereal products for children launched between 2010 and 2023, noting that disturbing Nutrients such as sodium, fat and sugar have increased, while fiber and protein levels have decreased.

According to Josiemer Mattei, PHD, MPH, Associate Professor of Nutrition at Harvard University who was not affiliated with the study, these results add to existing concerns concerning the nutritional value of children’s cereals, in particular their sugar content. “Although the study has shown that the increase in added sugars was modest, the sugar content added in ready-to-eat breakfast cereals tends to be raised to start,” she said Health.

Here is a more in -depth examination of the new research – moreover, how to choose the healthiest cereals for you and your family.

If you were a child in the United States, there is a good chance that you will eat your fair share of cereals. Centers for Disease Control and Prevention report that ready-to-eat cereals are one of the most frequently consumed breakfast food for children aged 2 to 19, with around 27% of children by eating it every day. Children of all age groups consume cereals rich in sugar, defined as 21.2 grams of sugar per 100 grams of cereals.

In this spirit, researchers from the University of Kentucky have decided to analyze the nutrient content of cereals created on the market for children over a period of about 14 years. Using the data of a full database following new food launches, they have identified detailed nutritional information on cereals published between January 2010 and December 2023, focusing on those sold directly to children aged 5 to 12 years.

From there, the researchers used a statistical analysis to determine the global nutritional trends. The results were not favorable to health, showing that, on the whole:

Unhealthy ingredients have increased. The fat -material content in cereals increased by 33.6%, the sodium content increased by 32.1% and the sugar content increased by 10.9%

Some key nutrients have seen slight decreases. Although the protein fluctuated over the 14 years, it finally went from an average of 1.97 gram per portion to 1.69 gram per portion. The dietary fibers remained stable before 2021, then decreased by 3.82 grams per portion to 2.94 grams by 2023. The total carbohydrates also increased very slightly (from 27.32 grams per portion in 2010 to 28.45 grams per portion in 2023).

The researchers analyzed 1,200 cereals, but the study did not call any product to be worse choices than others. “Our main objective is to provide a general vision of market trends to shed light on public well-being and encourage discussion, not to approve or criticize specific businesses,” the author of the study Shuoli Zhao, PHD, assistant professor of agricultural economy at the University of Kentucky, told the author of Kentucky, Health.

The average American child consumes much more than recommended sugar quantities, which increases the risk of childhood obesity, dental caries, heart disease, high cholesterol, high blood pressure, type 2 diabetes and fatty liver disease, among other health problems.

Increasing sodium and fiber decreases could also have disturbing effects on the heart and intestinal health, according to Mattei. The American Heart Association notes that high sodium contributes to an increased risk of high blood pressure in children. Low fiber intake, on the other hand, has been associated with health problems such as constipation, obesity and type 2 diabetes.

Fortunately, not all cereals ready to eat are created equal. It is possible to choose options that support rather than harm your health. “”Cereals can be a good source of vitamins and minerals (in particular vitamins B), as most of them are fortified, ”noted Mattei. In fact, research shows that people who regularly eat cereals for breakfast are less likely to have lower than recommended in thiamine, riboflavin, niacin, folate, vitamin C, calcium, magnesium, iron, zinc and fiber.

According to the family dietitian Qianzhi Jiang, PHD, RDN, LDN, owner of the nutrition changer and auxiliary professor at the Framingham State University, finding a healthy cereal is largely a question of Reading the label. “In most cases, recommendations are very similar for adults and children,” she said Health. “The two groups must focus on products made with whole grains and a minimum added sugar and sodium.”

More specifically, Mattei has recommended maintaining total sugar consumption at around 5 to 9 teaspoons (or 20–36 grams) per day, according to the American Heart Association guidelines. As for the fibers, it has recommended to choose cereals that provide at least 20 to 25% of the daily value.

One of Jiang’s healthier favorite choices is the original cheerios. “They are made with an entire 100% oat in whole grains and have only 1 gram of sugar added per portion,” she said. Or are looking for a store brand alternative, such as original Wegmans with toasted oats, she suggested.

Choosing a breakfast cereal for yourself (or feeding it to your child) does not mean sabotage your health. In addition to the above selection guidelines, Jiang added that what you associate with cereals also affects its nutritional value. The addition of milk, for example, provides proteins (8 grams per cup) and calcium, potassium and phosphorus. “You can also add garnishes such as fresh or dried fruit, nuts and seeds, roasted chickpeas or EDAMAME for proteins and additional fibers,” she said.

Before preparing your morning bowl, don’t forget to turn the cereal box. There you will find the most critical information about his health. “Although some breakfast cereals can be part of a healthy diet, it is essential to look beyond the package of the pack marketing and to check the panel of nutritional facts,” said Zhao.