Cereals made Simple.

Doughnuts, danish, croissants, eggs, bacon sausage, bagels, biscuits, muffins, cereal bars, pancakes, waffles. When it comes to a healthy breakfast, a good cereal beats them all hands down.

What gives a breakfast built around cereal the edge?

* Whole-grain fiber. Bran (and some other) cereals are packed with fiber, which may cut the risk of constipation, diverticulosis, heart disease, and possibly cancer. And many people who never touch whole-grain pasta or brown rice think nothing of eating whole-grain cereals like Grape-Nuts or shredded wheat.

* Little or no fat. As long as the milk is low-fat or fat-free, all fats (including saturated and trans) stay low in just about any cereal breakfast (except some granolas). What's more, the milk's got calcium and vitamin D 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 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. Among the most critical nutrients added to fortified cereals: folic acid, vitamins B-12 and D, and zinc.

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 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, 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. It helps prevent constipation and diverticulosis. It also cuts the risk of colon cancer in animal studies, but in humans the jury is still out. Most high-fiber (bran) cereals are high in insoluble fiber.

* Soluble. It helps lower cholesterol. The best sources (in the cereal aisle) are made with oats or (better yet) psyllium, the active ingredient in the laxative Metamucil. (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) or bran flakes and raisin bran (which have less because they're part bran and part whole wheat).

If you have high cholesterol, 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 cereals--which are just being introduced--have three grams of soluble fiber per serving (and two grams of insoluble fiber). All-Bran Bran Buds has four grams of soluble fiber ... and nine grams of insoluble. The only oat cereal that's in the same league is Quaker Oat Bran, with three grams each of soluble and insoluble.

Shrink the Sugar

Breakfast candy. 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 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, bananas, or other fruit for sweetness. You can do that with any of our Best Bites, which have at least three grams of fiber, no more than eight grams of sugar, and no artificial sweetners.

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, 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 (NutraSweet).

(#) contains more than three grams of fat.

The use of information from this article for commercial purposes is strictly prohibited without written permission from CSPI.

Source: Manufacturers.