Cereals made Simple.Doughnuts, danish, croissants, eggs, bacon sausage sausage, food consisting of finely chopped meat mixed with seasonings and, often, other ingredients, all encased in a thin membrane. Although sausages were made by the ancient Greeks and Romans, they were usually plain and unspiced; in the Middle Ages people began to , bagels, biscuits, muffins, cereal cereal or grain Any grass yielding starchy seeds suitable for food. The most commonly cultivated cereals are wheat, rice, rye, oats, barley, corn, and sorghum. As human food, cereals are usually marketed in raw grain form or as ingredients of food products. bars, pancakes, waffles. When it comes to a healthy breakfast, a good cereal beats them all hands everybody; all parties. See also: Hand down. What gives a breakfast built around cereal the edge? * Whole-grain fiber. Bran bran, outer coat of a cereal grain—e.g., wheat, rye, and corn—mechanically removed from commercial flour and meal by bolting or sifting. Wheat bran is extensively used as feed for farm animals. (and some other) cereals are packed with fiber, which may cut the risk of constipation constipation, infrequent or difficult passage of feces. Constipation may be caused by the lack of adequate roughage or fluid in the diet, prolonged physical inactivity, certain drugs, or emotional disturbance. , diverticulosis diverticulosis, a disorder characterized by the presence of diverticula, which are small, usually multiple saclike protrusions through the wall of the colon (large intestine). , heart disease, and possibly cancer. And many people who never touch whole-grain pasta While the only basic difference between these names is the shape of the pasta, each pasta is typically matched with a particular sauce based on cooking time, consistency, ability to hold sauce, ease of eating, etc. or brown rice think nothing of eating whole-grain cereals like Grape-Nuts or shredded wheat Shredded Wheat is a breakfast cereal made from whole wheat. It comes in two sizes, bite sized (3/4 in x 1 in), and normal size, which are sometimes broken into small pieces before adding milk. . * Little or no fat. As long as the milk is low-fat or fat-free, all fats (including saturated saturated /sat·u·rat·ed/ (sach´ah-rat?ed) 1. denoting a chemical compound that has only single bonds and no double or triple bonds between atoms. 2. unable to hold in solution any more of a given substance. and trans) stay low in just about any cereal breakfast (except some granolas). What's more, the milk's got calcium and vitamin D vitamin D Any of a group of fat-soluble alcohols important in calcium metabolism in animals to form strong bones and teeth and prevent rickets and osteoporosis. It is formed by ultraviolet radiation (sunlight) of sterols (see steroid) present in the skin. that many American bones can use. * Fruit-op. Granted, you could add a glass of OJ to any breakfast. But people are more likely to slice bananas ba·nan·as adj. Slang Crazy: "That's the horrible thing when you're bananas or strawberries into their cereal than onto their doughnut. * Vitamins & minerals. No, they don't turn a junky cereal into a health food. But the added vitamins and minerals in most cereals can mean the difference between too little and enough, especially if you don't take a multivitamin mul·ti·vi·ta·min adj. Containing many vitamins. n. A preparation containing many vitamins. multivitamin . Among the most critical nutrients added to fortified fortified (fôrt  ´fīd),adj containing additives more potent than the principal ingredient. cereals: folic acid folic acid: see coenzyme; vitamin. folic acid or folate Organic compound essential to animal growth and health and needed by bacteria as a growth factor. , vitamins B-12 and D, and zinc zinc, metallic chemical element; symbol Zn; at. no. 30; at. wt. 65.38; m.p. 419.58°C;; b.p. 907°C;; sp. gr. 7.133 at 25°C;; valence +2. Zinc is a lustrous bluish-white metal. It is found in Group 12 of the periodic table. . There's no question that a good cereal makes a great breakfast. But finding a good cereal is more complicated than ever before, thanks to runaway cereal claims (see "Cereal Sinners," page 14). Here's how to get through the cereal aisle without a side-trip to the aspirin aspirin, acetyl derivative of salicylic acid (see salicylate) that is used to lower fever, relieve pain, reduce inflammation, and thin the blood. Common conditions treated with aspirin include headache, muscle and joint pain, and the inflammation caused by rheumatic aisle. The More Fiber, the Better The average American consumes less than half of the 25 to 30 grams a day that experts recommend. With the possible exception of beans See JavaBeans. , no other food comes close to the amount of fiber in most bran cereals. But the-more-the-better doesn't mean that everyone has to tackle a bowl of Kellogg's All-Bran or Post 100% Bran every morning. Some folks just don't like the taste. For others, all that fiber may mean too many trips to the bathroom. A bowl of good cereal should have at least three grams of fiber. That's what you'd expect from a wholegrain cereal with no added bran (and little added sugar) like Wheaties or Cheerios. But which fiber? It depends. * Insoluble insoluble /in·sol·u·ble/ (in-sol´u-b'l) not susceptible of being dissolved. in·sol·u·ble adj. Not soluble. . It helps prevent constipation and diverticulosis. It also cuts the risk of colon cancer colon cancer, cancer of any part of the colon (often called the large intestine). Colon cancer is the second most common cancer diagnosed in the United States. in animal studies, but in humans the jury is still out. Most high-fiber (bran) cereals are high in insoluble fiber insoluble fiber, n one of three types of fiber, this group includes cellulose, hemicellulose, and lignins. Insoluble fiber creates a full feeling and helps to ease constipation. . * Soluble soluble /sol·u·ble/ (sol´u-b'l) susceptible of being dissolved. sol·u·ble adj. Capable of being dissolved, especially easily dissolved. . It helps lower cholesterol. The best sources (in the cereal aisle) are made with oats oats, cereal plants of the genus Avena of the family Gramineae (grass family). Most species are annuals of moist temperate regions. The early history of oats is obscure, but domestication is considered to be recent compared to that of the other or (better yet) psyllium psyllium /psyl·li·um/ (sil´e-um) 1. a plant of the genus Plantago. 2. the husk (psyllium husk) or seed (plantago or psyllium seed) of various species of Plantago , the active ingredient An active ingredient, also active pharmaceutical ingredient (or API), is the substance in a drug that is pharmaceutically active. Some medications may contain more than one active ingredient. in the laxative laxative, drug or other substance used to stimulate the action of the intestines in eliminating waste from the body. The term laxative usually refers to a mild-acting substance; substances of increasingly drastic action are known as cathartics, purgatives, Metamucil Met·a·mu·cil A trademark for a therapeutic preparation containing psyllium. psyllium Fiberall, Fibrelief (UK), Fibro-Lax, Fibro-XL, Fybogel (UK), Genfiber, Hydrocil Instant, Isogel (UK), Ispagel (UK), KaracilW, Konsyl, . (It's the husk of a seed native to India.) Studies suggest that eating three grams of soluble fiber every, day can lower average cholesterol levels by about five percent. A packet of instant oatmeal has one gram of soluble fiber. A bowl of regular oatmeal has two grams, thanks to its larger serving size. What's more, cereals that are rich in insoluble fiber--like wheat bran--may also protect the heart. In two large studies, men who ate the most cereal fiber--not necessarily soluble--had a lower risk of heart disease. The bottom line: If your cholesterol isn't high, just look for the most fiber, which means you'll get mostly (but not all) insoluble. That translates into cereals like All-Bran or All-Bran Bran Buds (which have the most fiber without being artificially sweetened sweet·en v. sweet·ened, sweet·en·ing, sweet·ens v.tr. 1. To make sweet or sweeter by adding sugar, honey, saccharin, or another sweet substance. 2. To make more pleasant or agreeable. ) or bran flakes Noun 1. bran flake - wheat flake including the bran cold cereal, dry cereal - a cereal that is not heated before serving and raisin bran Noun 1. raisin bran - bran flakes with raisins cold cereal, dry cereal - a cereal that is not heated before serving (which have less because they're part bran and part whole wheat). If you have high cholesterol Cholesterol, High Definition Cholesterol is a fatty substance found in animal tissue and is an important component to the human body. It is manufactured in the liver and carried throughout the body in the bloodstream. , shoot for soluble fiber. To see how much you're getting, check the "Nutrition Facts" label. Soluble fiber doesn't have to be listed, but many cereals that have some disclose it voluntarily. In general, cereals with psyllium have the most soluble fiber. Kellogg's new Honey-Nut, Multi-Grain, and Apple-Cinnamon Ensemble The word ensemble can refer to
member of the plant genus Avena in the family Poaceae. oats see avenasativa. oat grain seed of Avena sativa, and as 'oats' the favored grain for the feeding of horses. cereal that's in the same league is Quaker Oat Bran, with three grams each of soluble and insoluble. Shrink shrink Vox populi noun A psychiatrist the Sugar Breakfast candy candy: see confectionery. candy Sweet sugar- or chocolate-based confection. The Egyptians made candy from honey (combined with figs, dates, nuts, and spices), sugar being unknown. . That's a good name for most kids'--and some adult--cereals. In people who are insulin-resistant, high-sugar diets appear to raise harmful triglycerides Triglycerides Fatty compounds synthesized from carbohydrates during the process of digestion and stored in the body's adipose (fat) tissues. High levels of triglycerides in the blood are associated with insulin resistance. in the blood. And sugar squeezes out the whole grain and fiber in cereals. Your best bet is to take a low- or no-added-sugar, whole-grain cereal--like shredded wheat, Wheaties, Nutri-Grain, bran flakes, or All-Bran--and add your own fresh (or frozen) berries, peaches A peach is a type of fruit. Peaches may refer to:
If they're still not sweet enough, try a sweetened cereal that has at least five grams of fiber per serving. (That's how we got our Honorable Mentions.) The fiber guarantees that sugar isn't replacing too much good stuff. No sugar limit for Honorable Mentions leaves room for the naturally occurring sugar in cereals that come with fruit. Raisin bran, for example, typically has 18 to 20 grams of sugar per serving. Some of that comes from the raisins, but neither the "Nutrition Facts" label nor most companies will say how much. If there's a decent amount of fruit in the cereal--not just in the photo on the box--it should help boost the fiber to at least five grams per serving. The information for this article was compiled by Christine Donat. RELATED ARTICLE: The Cereal Bowl A serving of our Best Bites has at least three grams of fiber, no more than eight grams of total sugar (added and naturally occurring), no artificial sweeteners artificial sweetener: see sweetener, artificial. , and no more than three grams of fat. Honorable Mentions have at least five grams of fiber, no sugar limit, no artificial sweeteners, and no more than three grams of fat. Cereals are ranked from most to least fiber, then least to most sugar and calories. The chart doesn't list most health food store brands. Many would be Best Bites. Check the labels.
Calo- Fiber sugar
6 grams of fiber or more ries (grams) grams
Kellogg's All-Bran
Extra Fiber (1/2
cup)(*) 50 13 0
General Mills Fiber
One (1/2 cup)(*) 60 13 0
[check][check] Kellogg's All-Bran Bran
Buds (1/3 cup) 80 13 8
[check][check] Kellogg's All-Bran
(1/2 cup) 80 10 6
[check][check] Post Shredded Wheat 'n
Bran (1 1/4 cups) 200 8 0
[check][check] Post 100% Bran (1/3 cup) 80 8 7
[check] Kellogg's Raisin
Bran (1 cup) 200 8 18
[check] Post Raisin Bran (1 cup) 190 8 20
[check][check] Quaker Shredded
Wheat (3 biscuits) 220 7 1
[check] General Mills Multi
Bran Chex (1 cup) 200 7 12
[check] Quaker Oat Bran
(1 1/4 cups) 210 6 9
[check] Kellogg's Bite Size
Frosted Mini-Wheats
(24 biscuits) 200 6 12
Kellogg's Cracklin'
Oat Bran (3/4 cup)(#) 190 6 15
5 grams of fiber
[check][check] Post Shredded Wheat
(2 biscuits) 160 5 0
[check][check] Post Spoon Size
Shredded Wheat (1 cup) 170 5 0
[check][check] General Mills
Wheat Chex (1 cup) 180 5 1
[check][check] Kellogg's Complete
Wheat Bran Flakes
(3/4 cup) 90 5 5
[check][check] Quaker Crunchy Corn
Bran (3/4 cup) 90 5 6
[check][check] Post Bran Flakes
(3/4 cup) 100 5 6
[check][check] Post Grape-Nuts
(1/2 cup) 200 5 7
[check] Healthy Choice
Toasted Brown
Sugar Squares (1 cup) 190 5 9
[check] Kellogg's Ensemble
(1 cup)(1) 120 5 10
[check] Kellogg's Frosted
Mini-Wheats
(5 biscuits) 180 5 10
[check] Kellogg's Mini-Wheats.
except Frosted
(3/4 cup)(1) 180 5 11
[check] Post Bite Size Frosted
Shredded Wheat (1 cup) 190 5 12
Healthy Choice
Apple & Almond
Crunch Mueslix
(3/4 cup)(#) 200 5 12
[check] Quaker Toasted
Oatmeal Squares,
Cinnamon (1 cup) 230 5 14
[check] Healthy Choice Almond
Crunch with
Raisins (1 cup) 210 5 15
General Mills Raisin
Nut Bran (3/4
cup)(#) 200 5 16
[check] Post Fruit & Fibre
(1 cup)(1) 210 5 16
[check] General Mills Total
Raisin Bran (1 cup) 180 5 19
[check] Kellogg's Raisin Bran
Crunch (1 1/4 cup) 210 5 22
3 to 4 grams of fiber
[check][check] Kellogg's Nutri-Grain
Golden Wheat
(3/4 cup) 100 4 0
[check][check] Weetabix (2 biscuits) 120 4 2
[check][check] Kellogg's Complete Oat
Bran Flakes (3/4 cup) 110 4 6
[check][check] Kellogg's Nutri-Grain
Almond Raisin
(1//4 cups) 180 4 7
Quaker Toasted Oatmeal
Squares (1 cup) 220 4 9
Post Bite Size Honey Nut
Shredded Wheat (1 cup) 200 4 12
Morning Traditions Great
Grains (2/3 cup)(#1) 220 4 12
Morning Traditions
Banana Nut Crunch
(1 cup)(#) 250 4 12
General Mills Oatmeal
Crisp.
Almond (1 cup)(#) 220 4 15
Quaker Sun Country
Granola (1/2 cup)(#1) 270 4 15
Healthy Choice Raisin &
Almond Crunch Mueslix
(2/3 cup) 200 4 17
General Mills
Oatmeal
Crisp. Apple
Cinnamon (1 cup) 210 4 19
General Mills Crispy
Wheaties 'n
Raisins (1 cup) 190 4 20
General Mills Oatmeal
Crisp, Raisin
(1 cup) 210 4 20
[check][check] General Mills
Cheerios (1 cup) 110 3 1
[check][check] General Mills
Wheaties (1 cup) 110 3 4
[check][check] Post Grape-Nuts
Flakes (3/4 cup) 100 3 5
[check][check] General Mills Whole
Grain Total (3/4 cup) 110 3 5
[check][check] General Mills
Multi-Grain
Cheerios Plus (1 cup) 110 3 6
[check][check] Healthy Choice Golden
Multi-Grain Flakes
(3/4 cup) 110 3 6
Quaker Toasted
Oatmeal (1 cup)(1) 190 3 12
Healthy Choice Low
Fat Granola (1/2 cup) 190 3 14
General Mills Basic
4 (1 cup) 200 3 14
Kellogg's Just Right
(1 cup)(1) 220 3 14
Morning Traditions
Cranberry
Almond Crunch (1 cup) 220 3 15
Quaker 100% Natural
Granola (1/2 cup)(#1) 220 3 15
Healthy Choice Low
Fat Granola
with Raisins (2/3 cup) 220 3 16
Quaker 100% Natural Low
Fat Granola (213 cup) 210 3 18
Nature Valley Low Fat
Fruit Granola (2/3 cup) 210 3 19
2 grams of
fiber or less
Quaker Life
(3/4 cup) (1) 120 2 8
General Mills Honey
Nut Cheerios (1 cup) 120 2 11
Morning Traditions
Blueberry
Morning (1 1/4 CUPS) 220 2 13
Kellogg's Smart
Start (1 cup) 180 2 15
Kellogg's Corn
Flakes (1 cup) 100 1 2
Post Toasties (1 cup) 100 1 2
Kellogg's Crispix
(1 cup) 110 1 3
General Mills Kix
(1 1/3 cups) 120 1 3
Kellogg's Product
19 (1 cup) 100 1 4
Kellogg's Special
K (1 cup) 110 1 4
Post Honey Bunches of
Oats (3/4 cup)(1) 130 1 7
Kellogg's Honey Crunch
Corn Flakes
(3/4 cup) 120 1 10
General
Mills Cinnamon
Toast Crunch
(3/4 cup)(#) 130 1 10
Post Oreo O's
(314 cup) 110 1 11
Quaker Cap'n Crunch
(3/4 cup)(1) 110 1 11
General Mills Grahams
(314 cup)(1) 120 1 11
General Mills Apple
Cinnamon Cheerios
(3/4 Cup) 120 1 13
General Mills Frosted
Cheerios (1 cup) 120 1 13
General Mills Lucky
Charms (1 cup) 120 1 13
General Mills
Trix (1 cup) 120 1 13
Kellogg's Frosted
Flakes (3/4 cup) 120 1 13
Post Alpha-Bits 130 1 13
Kellogg's Smacks
(3/4 cup) 100 1 15
Kellogg's Fruit Loops
(1 cup) 120 1 15
Kellogg's Apple Jacks 120 1 16
General Mills Rice
Chex (1 1/4 cups) 120 0 2
General Mills Corn
Chex (1 cup) 110 0 3
General Mills Total
Corn Flakes
(1 1/3 cups) 110 0 3
Kellogg's Rice
Krispies
(1 1/4 cups) 120 0 3
General Mills Berry
Berry Kix (3/4 cup) 120 0 9
General Mills Honey Nut
Chex (3/4 cup) 120 0 9
Kellogg's Rice Krispies
Treats Cereal
(3/4 cup) 120 0 9
Kellogg's Razzle
Dazzle Rice
Krispies (314 cup) 110 0 10
Post Honeycomb
(1 1/3 cups) 110 0 11
Post Waffle
Crisp (1 cup) 130 0 11
General Mills Honey
Frosted Wheaties
(3/4 cup) 110 0 12
Post Fruity
Pebbles (3/4 cup) 110 0 12
General Mills French
Toast Crunch
(3/4 cup) 120 0 12
Post Cocoa
Pebbles (3/4 cup) 120 0 13
General Mills Cocoa
Puffs (1 cup) 120 0 14
Kellogg's Cocoa
Krispies (3/4 cup) 120 0 4
Kellogg's Corn
Pops (1 cup) 120 0 14
Post Golden
Crisp (3/4 cup) 110 0 15
[check][check] Best Bite. [check] Honorable Mention. (1) average of all varieties. (*) contains the artificial sweetener aspartame aspartame: see sweetener, artificial. aspartame Synthetic organic compound (a dipeptide) of phenylalanine and aspartic acid. It is 150–200 times as sweet as cane sugar and is used as a nonnutritive tabletop sweetener and in low-calorie (NutraSweet). (#) contains more than three grams of fat. The use of information from this article for commercial purposes is strictly prohibited pro·hib·it tr.v. pro·hib·it·ed, pro·hib·it·ing, pro·hib·its 1. To forbid by authority: Smoking is prohibited in most theaters. See Synonyms at forbid. 2. without written permission from CSPI CSPI Center for Science in the Public Interest CSPI Corporate Service Price Index CSPI Cumulative Schedule Performance Index . Source: Manufacturers. |
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