Printer Friendly

Cereality check: will the real whole grains please stand up?

[ILLUSTRATION OMITTED]

What to Look For

Like toothpaste, pantyhose, and shampoo, cereals have gotten more complicated. Here's how to find the best. Our Best Bites are:

1. Whole grain. It's not easy to figure out which cereals are (or are close to) 100 percent whole grain. Most labels don't say. Some companies disclose the number of grams of whole grain per serving, but that's useless unless they also tell you how many grams of refined grain are in the serving. Also, the government doesn't let labels count bran as a whole grain, but we count it.

To increase your odds of finding more whole grain:

* Check the ingredients list. The first two grains should be whole. (In theory, all the grains should be whole, but it seems silly to disqualify a cereal with a tiny amount of refined grain.)

Unless a grain announces its wholeness in the ingredients list ("whole wheat" or "whole grain barley flour," for example), assume it isn't. Exception: rolled oats and oat flakes are always whole grain, but may not say so. The most common refined grains are rice, rice flour, corn flour, corn meal, wheat flakes, and wheat flour.

[ILLUSTRATION OMITTED]

* Count bran. We count bran (wheat, corn, or oat) as a whole grain, since it contains much of the good stuff that's lost when grains are refined.

* Ignore soy, flax, and sesame seeds. They may be good for you, but they're not grains.

* Ignore claims like "made with whole grain," "whole grain guarantee," or "multigrain." They can appear on cereals with just a little whole grain.

2. Rich in fiber (at least 3 grams of fiber for every 100 calories). Most people need to double their fiber intake, but they also need to trim (or at least not boost) their calorie intake. So it makes sense to look for cereals with the most fiber per calorie.

Why not just check the package's Nutrition Facts panel for the amount of fiber in a serving? Because lighter cereals (like Cheerios and bran flakes) have roughly a 1 oz. serving (30 grams), while heavier cereals (like shredded wheat and raisin bran) have roughly a 2 oz. serving (55 grams).

That makes a fiber content of, say, 3 grams, pretty good for a lighter cereal like Wheaties (which has 100 calories), but not so good for a heavier cereal like Honey Nut Clusters (210 calories).

3. Full of intact fiber. Studies suggest that people who eat more fiber have a lower risk of heart disease, diabetes, and constipation. But those people were eating whole grains (especially wheat bran cereals) with their fiber intact.

Food companies now add a slew of ingredients that can be counted as fiber. Among the most popular in cereal: inulin (also called chicory root extract), oat fiber, soy fiber, maltodextrin, starches (corn, wheat, tapioca), polydextrose, psyllium, and gums (arabic, guar, acacia).

Do those isolated fibers also protect your health? No one knows. (Exception: psyllium lowers cholesterol and acts as a laxative.)

Our Best Bites get all their fiber from intact grains. If a cereal met all of our other criteria but contained inulin or any other ingredient that could be counted as an isolated fiber, we made it an Honorable Mention, not a Best Bite.

4. Low in saturated fat (no more than I gram per serving). A handful of cereals have more, mostly from palm kernel oil (typically used in fake yogurt coatings and fake chocolate), coconut oil (popular in granolas), or chocolate.

5. Free of aspartame. The artificial sweetener caused cancer in some animal

We didn't limit sugar because Nutrition Facts panels don't distinguish naturally occurring sugar in fruit (like raisins) from refined sugar and high-fructose corn syrup. But most high-sugar cereals have too little fiber to be a Best Bite anyway, because their sugar crowds out their fiber-rich grain.

Those are the basics. For help in seeing through the claims on cereal labels, check out the examples on the next two pages.

Get ready. You're approaching the cereal aisle.

Prepare for an onslaught of New! products that offer to help you "maintain digestive health," "reduce cholesterol," "balance, purify, and strengthen," even achieve "inner harmony & peace."

Cereals have come a long way from "snap, crackle, and pop." So have their ingredients.

Along with the grains-that is, the actual cereal-comes a variety of clusters, crisps, and crunches (all made largely of sugars, flours, and/or oils), a host of added fibers, and the occasional green tea extract, grapeseed extract, acai fruit powder, or freeze-dried broccoli sprouts.

It's enough to make you head straight for the shredded wheat. (Not a bad idea.) Here's our guide to get you through the cereal aisle before your fat-free ice cream starts to melt.

[ILLUSTRATION OMITTED]

Spinoff City

Cereal spinoffs aren't new. All-Bran, Cheerios, Raisin Bran, Shredded Wheat, and Total are just a few matriarchs that have spawned whole families of cereals. News flash: the spinoffs are usually junkier than the originals.

Post or Kellogg's original raisin bran is largely whole wheat, raisins, wheat bran, and sugar. Now you have (among others):

* Kellogg's Raisin Bran Crunch: more rice and sugar than whole grain and more oat-and-honey clusters (oats, sugar, whole-grain wheat, and rice) than bran.

* Kellogg's Raisin Bran Extra!: mostly whole wheat, raisins, bran, and sugar, but diluted with yogurt clusters (mostly sugar, palm kernel and palm oil, milk powder, whey powder, and yogurt powder), vanilla crunch (mostly white flour, sugar, and palm oil), and crisp rice (mostly rice and sugar).

* General Mills Fiber One Raisin Bran Clusters: mostly whole-grain wheat, raisins, sugar, corn bran, and wheat bran. (Is corn bran as good for your heart and regularity as wheat bran? No one knows.) General Mills adds inulin to make the fiber (11 grams) appear superior to other raisin brans (7 to 8 grams). That's why it's an Honorable Mention, not a Best Bite.

The bottom line: Beware of especially those with the 3 C's: cris crunches, and clusters.

[ILLUSTRATION OMITTED]

[ILLUSTRATION OMITTED]

Sour Grape-Nuts

"Power from Grains," boasts the front of Post Grape-Nuts Natural Whole Grain Wheat with Barley cereal.

"The grains in Grape-Nuts help provide you with energy to start your day. And, Grape-Nuts delivers B vitamins, which help release energy from food."

Take those claims with a grain of bran. Every cereal provides you with energy, because when "energy" appears on a food label, it means "calories," not power. Plus, nearly all big-brand breakfast cereals are fortified with B vitamins. (And, anyway, even people with B vitamin deficiencies still release energy from their loci)

Here's the kicker: Grape-Nuts is only a little over 50% whole grain. For a real whole-grain version, try Kashi 7 Whole Grain Nuggets.

[ILLUSTRATION OMITTED]

Unreal Chocolate

Chocolate is showing up everywhere, from Kashi Cocoa Beach Granola to General Mills Chocolate Chex. Some cereals, like Kellogg's Special K Chocolatey Delight, invite you to "indulge" in "chocolately chunks" that are mostly sugar, partially hydrogenated palm kernel oil, and cocoa. Yum.

[ILLUSTRATION OMITTED]

[ILLUSTRATION OMITTED]

"You could lose weight," suggests Kellogg, because the "Chocolatey Delight cereal and 1/2 cup of fat free milk contains 160 calories, compared to 344 calories in an average evening snack eaten after 6 p.m." Huh?

If you want real chocolate in your cereal, try whole-grain Weetabix Chocolate Crisp Minibix. (It has just a bit too much saturated far--1 1/2 grams--for a Best Bite.)

Digestive Drivel

"Balance," "Purify," "Strengthen," promises Kashi Vive Probiotic Digestive Wellness cereal. (Kashi may sound New Age-y, but it's owned by Kellogg.)

[ILLUSTRATION OMITTED]

Vive's vitamin D and might help strengthen But there's no evidence that its Lactobacillus casei (one of the "good" bacteria you get from yogurt) can "promote digestive balance and immunity."

[ILLUSTRATION OMITTED]

As for the purifying business, wheat bran should help (though its refined rice and corn meal won't). Just don't expect the "potent phytonutrients" in its freeze-dried broccoli sprouts to "stimulate the liver's cleansing activity."

If you want a cereal to, ahem, "purify" your digestive system, stick with the old standbys like raisin bran and bran flakes. Their wheat bran is the best bathroom fiber you'll find.

[ILLUSTRATION OMITTED]

Heart Smarts

"The lightly sweetened, toasted multigrain flakes and crunchy oat clusters with antioxidants A, C and E, including beta-carotene, are a really great way to start my day and will help my heart and immune system grow stronger... one bowl stronger," says the woman on the box of Kellogg's Smart Start Strong Heart Original Antioxidants cereal.

Reality check: There's no good evidence that those antioxidants lower the risk of heart disease. In fact, when people at risk of heart disease were given high doses of vitamin E, it raised (albeit slightly) their risk of dying.

Smart Start is less than it seems. It's not whole grain (the first ingredient is rice), it's not so "lightly" sweetened (it's nearly 30 percent sugar), and the luscious blueberries on the box are only for show ("does not include fruit," says the tiny print).

(One of Smart Start Strong Heart's five varieties--the Strawberry Oat Bites--is whole grain. And it does have 1 gram of soluble fiber per serving to nudge down your cholesterol. But its "strawberry flavored crunchlets" are made of sugar, corn cereal, oil, flavoring, and dyes instead of strawberries.)

Kashi Heart to Heart also exaggerates. It has 1 gram of soluble fiber from oats, but there's no good evidence that its green or white tea, grapeseed, and B vitamins lower your heart disease risk.

If you want a cold cereal to lower your cholesterol, you're better off with Health Valley Heart Wise's plant sterols, or with Quaker Oat Bran's 2 grams of soluble fiber per serving.

[ILLUSTRATION OMITTED]

Or try an old-fashioned bran cereal like original Kellogg's All-Bran, Post Bran Flakes, or Kellogg's or Post Raisin Bran. People who get more fiber from grains, especially bran cereals, have a lower risk of heart disease.

The Best Cereals

Best Bites (**) are 100% whole grain (or the first two grains in the ingredients list are whole), have at least 3 grams of fiber for every 100 calories, contain no ingredients that could be counted as isolated fiber, have no more than 1 gram of saturated fat per serving, and are free of the questionable artificial sweetener aspartame. Honorable Mentions (*) can contain isolated fiber.
Grains & losses

Our chart includes only big-brand cereals sold in supermarkets.
For our Best Bite and Honorable Mention criteria, see "The Best
Cereals" box. Cereals in bold are 100% whole grain (or the
first two grains in the ingredients list are whole). Within
each section, cereals are ranked from most to least fiber per
100 calories, then least to most calories, least to most sugar,
and most to least fiber per serving.

                                                Calories    Fiber (g)

    General Mills Fiber One, Original
      (1/2 c, 30 g)                                60           14 *
(b) Kellogg's All-Bran, Bran Buds
      (1/3 c, 30 g)                                70           13 *
(b) Nature's Path Organic Smart Bran
      (2/3 c, 30 g)                                90           13 *
(a) Kellogg's All-Bran, Original
      (1/2 c, 31 g)                                80           10
(b) Barbara's Bakery Ultima Organic, High
      Fiber (1/2 c, 30g)                           90            8 *
(b) General Mills Fiber One,
      Honey Clusters (1 c, 52 g)                  160           13 *
    Kashi GoLean (1 c, 52 g)                      140           10 *
(b) Kashi Good Friends, Original
      (1 c, 53 g)                                 170           12 *
    Kashi Vive (1 1/2 c, 55 g)                    170           12 *
    Barbara's Bakery Puffins, Original
      (3/4 c, 27 g)                                90            5
(a) Kellogg's All-Bran, Complete Wheat
      Flakes (3/4 c, 29 g)                         90            5
    Quaker Crunchy Corn Bran (3/4 c, 27 g)         90            5
(b) Kashi Honey Sunshine (3/4 c, 30 g)            100            6 *
(a) Nature's Path Organic Flax
      Plus, Multibran (3/4 c, 30 g)               110            7
(b) Weetabix Organic Crispy Flakes & Fiber
      (1 1/4 c, 55 g)                             170           11 *
(a) Kellogg's All-Bran, Strawberry Medley
      (1 c, 55 g)                                 170           10
(b) General Mills Fiber One, Raisin Bran
      Clusters (1 c, 55 g)                        170           11 *
(a) Nature's Path Organic Flax
      Plus--Pumpkin Raisin Crunch or
      Raisin Bran (3/4 c, 55 g) (1)               200           10
    Kellogg's Special K, Protein Plus
      (3/4 c, 29 g)                               100            5
(a) Nature's Path Organic Synergy
      (3/4 c, 30 g)                               100            5
(b) Barbara's Bakery Ultima Organic,
      Pomegranate (1/2 c, 30 g)                   100            5 *
(a) Post Bran Flakes (3/4 c, 30 g)                100            5
(a) Nature's Path Organic Heritage Bites
      (3/4 c, 30 g)                               110            5
(a) Nature's Path Organic Multigrain
      Oatbran (3/4 c, 30 g)                       110            5
(b) Kashi Heart to Heart, Honey Toasted
      (3/4 c, 33 g)                               110            5 *
(a) Nature's Path Organic Heritage
      (3/4 c, 30 g)                               120            6
    Kashi Good Friends, Cinna-Raisin
      Crunch (1 c, 50 g)                          170            8 *
(b) General Mills Fiber One, Caramel
      Delight (1 c, 50 g)                         180            9 *
(a) Uncle Sam--Original or with Real Mixed
      Berries (3/4-1 c, 55 g) (1)                 190           10
    Kellogg's All-Bran, Yogurt Bites
      (1 1/4 c, 56 g) (S)                         190           10 *
(b) Nature's Path Organic Optimum, except
      Rebound (3/4-1 c, 55 g) (1)                 200            9 *
(a) Weetabix Organic Crispy Flakes
      (3/4 c, 30 g)                               110            4
(a) Post (or any brand) Original Shredded
      Wheat (1 c, 47 g)                           160            6
(b) Health Valley Organic Fiber 7
      (1 c, 50 g)                                 160            7 *
    General Mills Multi-Bran Chex
      (3/4 c, 47 g)                               160            6
(a) Post (or any brand) Original Spoon Size
      Shredded Wheat (1 c, 49 g)                  170            6
    Kellogg's Raisin Bran Extra!
      (1 c, 56 g) (S)                             190            7
(a) Kellogg's or Post Raisin Bran
      (1 c, 59 g) (1)                             190            8
(a) Post Spoon Size Shredded Wheat,
      Wheat 'n Bran (1 1/4 c, 59 g)               200            8
    Post Grape-Nuts (1/2 c, 58 g)                 200            7
    Kashi U (1 c, 55 g)                           200            7 *
(b) Cascadian Farm Organic Hearty                 200            8 *
      Morning Fiber (3/4 c, 55 g)
(b) General Mills Fiber One, Frosted
      Shredded Wheat (1 c, 60 g)                  200            8 *
(b) Kashi GoLean Crunch! (1 c, 53 g) (1)          200            8 *
(b) Health Valley Organic Multi-Grain             210            8 *
      Square-Ems (1 1/4 c, 55 g) (1)
(a) Arrowhead Mills Puffed Wheat
      (1 c, 16 g)                                  60            2
(b) General Mills Cheerios (1 c, 28 g)            100            3 *
(a) General Mills Wheaties (3/4 c, 27 g)          100            3
(a) General Mills Total (3/4 c, 30 g)             100            3
(a) Health Valley Organic Amaranth Flakes
      (1 c, 28 g)                                 100            3
(a) Health Valley Organic Blue Corn Flakes
      (3/4 c, 31 g)                               100            3
(a) Cascadian Farm Organic Purely O's
      (1 c, 30 g)                                 110            3 *
(a) Nature's Path Organic Millet Rice
      Oatbran (3/4 c, 30 g)                       110            3
    Post Grape-Nuts Flakes (3/4 c, 29 g)          110            3
(a) Barbara's Bakery Organic Crispy Wheats
      (3/4 c, 30 g)                               110            3
(a) General Mills Cheerios, MultiGrain
      (1 c, 29 g)                                 110            3
(a) Arrowhead Mills Organic Spelt Flakes
      (1 c, 30 g)                                 120            3
(a) Nature's Path Organic Heritage O's
      (3/4 c, 30 g)                               120            3
(a) Barbara's Bakery Shredded Spoonfuls
      (3/4 c, 32 g)                               120            4
(a) Mother's Toasted Oat Bran (3/4 c, 32 g)       120            3
(a) Arrowhead Mills Organic Oat Bran
      Flakes (1 c, 34 g)                          140            4
(a) General Mills Wheat Chex (3/4 c, 47 g)        160            5
(a) General Mills Total, Raisin Bran
      (1 c, 53 g)                                 160            5
    Kashi 7 Whole Grain Flakes (1 c, 50 g)        180            6 *
(a) Health Valley Granola (2/3 c, 55 g) (1)       180            6
(a) Post Trail Mix Crunch, Raisin &
      Almond (1/2 c, 48 g)                        180            5
(a) General Mills Raisin Nut Bran
      (3/4 c, 49 g)                               180            5
(a) Cascadian Farm Organic Raisin Bran
      (1c, 55 g)                                  180            6
(a) Kashi Organic--Autumn Wheat or
      Cinnamon Harvest (1 c, 54 g) (1)            190            6
(a) Health Valley Organic Golden Flax
      (1 c, 50 g)                                 190            6
(a) Nature's Path Organic Optimum,
      Rebound (3/4 c, 55 g)                       190            6
(a) Kellogg's Frosted Mini-Wheats
      (24 biscuits, 53 g) (1)                     190            5
(a) Post Spoon Size Shredded Wheat--Frosted
      or Honey Nut (1 c, 52 g) (1)                190            5
(a) Kellogg's Smart Start Strong Heart,
      Strawberry Oat Bites
      (30 biscuits, 55 g)                         200            6 *
(a) Health Valley Real Oat Bran Almond
      Crunch (1/2 c, 48 g)                        200            5
(a) Health Valley Heart Wise (1 c, 55 g)          200            5
(a) Back to Nature Organic Granola,
      Cherry Vanilla (1/2 c, 50 g)                200            5
    Weetabix Minibix, Chocolate Crisp
      (1 c, 55 g) (S)                             200            5
    Kellogg's Cracklin' Oat Bran
      (3/4 c, 49 g) (S)                           200            6 *
(a) Weetabix Minibix, Honey & Nut
      (1 c, 55 g)                                 200            5
(a) Kashi 7 Whole Grain Nuggets
      (1/2 c, 58 g)                               210            7 *
(a) Quaker Oat Bran (1 1/4 c, 57 g)               210            6
(a) Post Spoon Size Shredded Wheat, with
      Real Strawberries (1 1/4 c, 58 g)           210            6
(a) Bear Naked Granola,
      Fit (1/2 c, 55 g) (1)                       220            6
(a) Nature's Path Organic Flax Plus,
      Red Berry Crunch (3/4 c, 55 g)              220            7
(b) Kashi Granola, except Cocoa Beach
      (1/2 c, 55 g) (1)                           220            6 *
    Kashi Granola, Cocoa Beach
      (1/2 c, 55 g) (S)                           230            6 *
    Post Honey Bunches of Oats, Honey
      Roasted (3/4 c, 30 g)                       120            2
    Quaker Life (3/4 c, 32 g) (1)                 120            2
    General Mills Total, Honey Clusters
      (3/4 c, 48 g)                               170            3
    Kellogg's Smart Start Strong Heart,
      Cinnamon Raisin (1 c, 51 g)                 180            4 *
    General Mills Total, Cinnamon Crunch
      (1 c, 51 g)                                 190            4 *
    General Mills Total, Cranberry Crunch
      (1 1/4 c, 58 g)                             190            4 *
    Kellogg's Raisin Bran Crunch
      (1 c, 53 g)                                 190            4
    Alpen, No Sugar Added (2/3 c, 55 g)           200            4
    Alpen, Original (2/3 c, 55 g)                 200            4
    Back to Nature Granola, except
      Chocolate Delight (1/2 c, 49 g) (1)         200            4
    Post Selects, Cranberry Almond
      Crunch (3/4 c, 51 g)                        200            3
    General Mills Basic 4 (1 c, 55 g)             200            3 *
    Kellogg's Mueslix (2/3 c, 55 g)               200            4
    Familia Swiss Muesli, No Added Sugar
      (1/2 c, 57 g)                               210            4
    Cascadian Farm Organic Granola, Dark
      Chocolate Almond (3/4 c, 52 g)              210            4
    Kellogg's Smart Start Strong
      Heart--Maple & Brown Sugar,
      Original Antioxidants, or Toasted
      Oat (1-1 1/4 c, 57 g) (1)                   210            4 *
    Nature's Path Organic Flax Plus, Maple
      Pecan Crunch (3/4 c, 55 g)                  220            5
    Quaker Oatmeal Squares (1 c, 57 g) (1)        220            5 *
    Post Selects Great Grains
      (1/2 c, 53 g) (1)                           220            4
    Back to Nature Granola, Chocolate
      Delight (1/2 c, 50 g) (S)                   220            4
    Familia Swiss Muesli, Original Recipe
      (1/2 c, 60 g)                               220            4
    Post Selects, Banana Nut Crunch
      (1 c, 59 g)                                 240            4
    Nature's Path Organic Granola
      (3/4 c, 55 g) (1,S)                         250            4
    Post Honey Bunches of Oats, Just
      Bunches! (2/3 c, 57 g) (1)                  250            4
    Bear Naked Granola--Banana Nut or
      Fruit and Nut (1/2 c, 55 g) (1,S)           260            5
    Bear Naked Granola, Peak Protein
      (1/2 c, 55 g) (1)                           260            4
    Kashi 7 Whole Grain Puffs (1 c, 19 g)          70            1
    Kellogg's Corn Flakes or Product 19
      (1 c, 29 g) (1)                             100            1
    General Mills Cheerios, Honey Nut
      (3/4 c, 28 g)                               110            2 *
    Kellogg's Frosted Flakes (3/4 c, 30 g)        110            1
    Kellogg's Special K, Original
      (3/4 c, 31 g)                               120            1
    Kellogg's Special K, Chocolatey
      Delight (3/4 c, 31 g) (S)                   120            1
    General Mills Cinnamon Toast Crunch
      (3/4 c, 31 g)                               130            1 *
    Kellogg's Granola, Low Fat
      (1/2-2/3 c, 55 g) (1)                       210            3 *
    Quaker Natural Granola, Lowfat
      with Raisins (2/3 c, 55 g) (S)              210            3
    General Mills Chocolate Chex
      (3/4 c, 32 g)                               130            1

                                                           Fiber per
                                              Sugar (g)   100 cals (g)

    General Mills Fiber One, Original
      (1/2 c, 30 g)                               0 (A)        23
(b) Kellogg's All-Bran, Bran Buds
      (1/3 c, 30 g)                               8            19
(b) Nature's Path Organic Smart Bran
      (2/3 c, 30 g)                               6            14
(a) Kellogg's All-Bran, Original
      (1/2 c, 31 g)                               6            13
(b) Barbara's Bakery Ultima Organic, High
      Fiber (1/2 c, 30g)                          5             9
(b) General Mills Fiber One,
      Honey Clusters (1 c, 52 g)                  6             8
    Kashi GoLean (1 c, 52 g)                      6             7
(b) Kashi Good Friends, Original
      (1 c, 53 g)                                 9             7
    Kashi Vive (1 1/2 c, 55 g)                   10             7
    Barbara's Bakery Puffins, Original
      (3/4 c, 27 g)                               5             6
(a) Kellogg's All-Bran, Complete Wheat
      Flakes (3/4 c, 29 g)                        5             6
    Quaker Crunchy Corn Bran (3/4 c, 27 g)        6             6
(b) Kashi Honey Sunshine (3/4 c, 30 g)            6             6
(a) Nature's Path Organic Flax
      Plus, Multibran (3/4 c, 30 g)               4             6
(b) Weetabix Organic Crispy Flakes & Fiber
      (1 1/4 c, 55 g)                            10             6
(a) Kellogg's All-Bran, Strawberry Medley
      (1 c, 55 g)                                10             6
(b) General Mills Fiber One, Raisin Bran
      Clusters (1 c, 55 g)                       13             6
(a) Nature's Path Organic Flax
      Plus--Pumpkin Raisin Crunch or
      Raisin Bran (3/4 c, 55 g) (1)              13             6
    Kellogg's Special K, Protein Plus
      (3/4 c, 29 g)                               2             5
(a) Nature's Path Organic Synergy
      (3/4 c, 30 g)                               4             5
(b) Barbara's Bakery Ultima Organic,
      Pomegranate (1/2 c, 30 g)                   5             5
(a) Post Bran Flakes (3/4 c, 30 g)                5             5
(a) Nature's Path Organic Heritage Bites
      (3/4 c, 30 g)                               4             5
(a) Nature's Path Organic Multigrain
      Oatbran (3/4 c, 30 g)                       4             5
(b) Kashi Heart to Heart, Honey Toasted
      (3/4 c, 33 g)                               5             5
(a) Nature's Path Organic Heritage
      (3/4 c, 30 g)                               4             5
    Kashi Good Friends, Cinna-Raisin
      Crunch (1 c, 50 g)                         13             5
(b) General Mills Fiber One, Caramel
      Delight (1 c, 50 g)                        10             5
(a) Uncle Sam--Original or with Real Mixed
      Berries (3/4-1 c, 55 g) (1)                 1             5
    Kellogg's All-Bran, Yogurt Bites
      (1 1/4 c, 56 g) (S)                         7             5
(b) Nature's Path Organic Optimum, except
      Rebound (3/4-1 c, 55 g) (1)                10             5
(a) Weetabix Organic Crispy Flakes
      (3/4 c, 30 g)                               4             4
(a) Post (or any brand) Original Shredded
      Wheat (1 c, 47 g)                           0             4
(b) Health Valley Organic Fiber 7
      (1 c, 50 g)                                10             4
    General Mills Multi-Bran Chex
      (3/4 c, 47 g)                              10             4
(a) Post (or any brand) Original Spoon Size
      Shredded Wheat (1 c, 49 g)                  0             4
    Kellogg's Raisin Bran Extra!
      (1 c, 56 g) (S)                            13             4
(a) Kellogg's or Post Raisin Bran
      (1 c, 59 g) (1)                            19             4
(a) Post Spoon Size Shredded Wheat,
      Wheat 'n Bran (1 1/4 c, 59 g)               0             4
    Post Grape-Nuts (1/2 c, 58 g)                 4             4
    Kashi U (1 c, 55 g)                          10             4
(b) Cascadian Farm Organic Hearty                11             4
      Morning Fiber (3/4 c, 55 g)
(b) General Mills Fiber One, Frosted
      Shredded Wheat (1 c, 60 g)                 12             4
(b) Kashi GoLean Crunch! (1 c, 53 g) (1)         13             4
(b) Health Valley Organic Multi-Grain            13             4
      Square-Ems (1 1/4 c, 55 g) (1)
(a) Arrowhead Mills Puffed Wheat
      (1 c, 16 g)                                 0             3
(b) General Mills Cheerios (1 c, 28 g)            1             3
(a) General Mills Wheaties (3/4 c, 27 g)          4             3
(a) General Mills Total (3/4 c, 30 g)             5             3
(a) Health Valley Organic Amaranth Flakes
      (1 c, 28 g)                                 5             3
(a) Health Valley Organic Blue Corn Flakes
      (3/4 c, 31 g)                               5             3
(a) Cascadian Farm Organic Purely O's
      (1 c, 30 g)                                 1             3
(a) Nature's Path Organic Millet Rice
      Oatbran (3/4 c, 30 g)                       3             3
    Post Grape-Nuts Flakes (3/4 c, 29 g)          4             3
(a) Barbara's Bakery Organic Crispy Wheats
      (3/4 c, 30 g)                               5             3
(a) General Mills Cheerios, MultiGrain
      (1 c, 29 g)                                 6             3
(a) Arrowhead Mills Organic Spelt Flakes
      (1 c, 30 g)                                 3             3
(a) Nature's Path Organic Heritage O's
      (3/4 c, 30 g)                               3             3
(a) Barbara's Bakery Shredded Spoonfuls
      (3/4 c, 32 g)                               5             3
(a) Mother's Toasted Oat Bran (3/4 c, 32 g)       5             3
(a) Arrowhead Mills Organic Oat Bran
      Flakes (1 c, 34 g)                          3             3
(a) General Mills Wheat Chex (3/4 c, 47 g)        5             3
(a) General Mills Total, Raisin Bran
      (1 c, 53 g)                                17             3
    Kashi 7 Whole Grain Flakes (1 c, 50 g)        5             3
(a) Health Valley Granola (2/3 c, 55 g) (1)      10             3
(a) Post Trail Mix Crunch, Raisin &
      Almond (1/2 c, 48 g)                       10             3
(a) General Mills Raisin Nut Bran
      (3/4 c, 49 g)                              14             3
(a) Cascadian Farm Organic Raisin Bran
      (1c, 55 g)                                 15             3
(a) Kashi Organic--Autumn Wheat or
      Cinnamon Harvest (1 c, 54 g) (1)            8             3
(a) Health Valley Organic Golden Flax
      (1 c, 50 g)                                 9             3
(a) Nature's Path Organic Optimum,
      Rebound (3/4 c, 55 g)                       9             3
(a) Kellogg's Frosted Mini-Wheats
      (24 biscuits, 53 g) (1)                    12             3
(a) Post Spoon Size Shredded Wheat--Frosted
      or Honey Nut (1 c, 52 g) (1)               12             3
(a) Kellogg's Smart Start Strong Heart,
      Strawberry Oat Bites
      (30 biscuits, 55 g)                         7             3
(a) Health Valley Real Oat Bran Almond
      Crunch (1/2 c, 48 g)                        9             3
(a) Health Valley Heart Wise (1 c, 55 g)         11             3
(a) Back to Nature Organic Granola,
      Cherry Vanilla (1/2 c, 50 g)               12             3
    Weetabix Minibix, Chocolate Crisp
      (1 c, 55 g) (S)                            14             3
    Kellogg's Cracklin' Oat Bran
      (3/4 c, 49 g) (S)                          15             3
(a) Weetabix Minibix, Honey & Nut
      (1 c, 55 g)                                15             3
(a) Kashi 7 Whole Grain Nuggets
      (1/2 c, 58 g)                               3             3
(a) Quaker Oat Bran (1 1/4 c, 57 g)               9             3
(a) Post Spoon Size Shredded Wheat, with
      Real Strawberries (1 1/4 c, 58 g)          14             3
(a) Bear Naked Granola,
      Fit (1/2 c, 55 g) (1)                       6             3
(a) Nature's Path Organic Flax Plus,
      Red Berry Crunch (3/4 c, 55 g)             10             3
(b) Kashi Granola, except Cocoa Beach
      (1/2 c, 55 g) (1)                          11             3
    Kashi Granola, Cocoa Beach
      (1/2 c, 55 g) (S)                          11             3
    Post Honey Bunches of Oats, Honey
      Roasted (3/4 c, 30 g)                       6             2
    Quaker Life (3/4 c, 32 g) (1)                 7             2
    General Mills Total, Honey Clusters
      (3/4 c, 48 g)                              13             2
    Kellogg's Smart Start Strong Heart,
      Cinnamon Raisin (1 c, 51 g)                15             2
    General Mills Total, Cinnamon Crunch
      (1 c, 51 g)                                 9             2
    General Mills Total, Cranberry Crunch
      (1 1/4 c, 58 g)                            16             2
    Kellogg's Raisin Bran Crunch
      (1 c, 53 g)                                20             2
    Alpen, No Sugar Added (2/3 c, 55 g)           7             2
    Alpen, Original (2/3 c, 55 g)                11             2
    Back to Nature Granola, except
      Chocolate Delight (1/2 c, 49 g) (1)        12             2
    Post Selects, Cranberry Almond
      Crunch (3/4 c, 51 g)                       13             2
    General Mills Basic 4 (1 c, 55 g)            14             2
    Kellogg's Mueslix (2/3 c, 55 g)              17             2
    Familia Swiss Muesli, No Added Sugar
      (1/2 c, 57 g)                               7             2
    Cascadian Farm Organic Granola, Dark
      Chocolate Almond (3/4 c, 52 g)             14             2
    Kellogg's Smart Start Strong
      Heart--Maple & Brown Sugar,
      Original Antioxidants, or Toasted
      Oat (1-1 1/4 c, 57 g) (1)                  16             2
    Nature's Path Organic Flax Plus, Maple
      Pecan Crunch (3/4 c, 55 g)                 10             2
    Quaker Oatmeal Squares (1 c, 57 g) (1)       12             2
    Post Selects Great Grains
      (1/2 c, 53 g) (1)                          12             2
    Back to Nature Granola, Chocolate
      Delight (1/2 c, 50 g) (S)                  13             2
    Familia Swiss Muesli, Original Recipe
      (1/2 c, 60 g)                              14             2
    Post Selects, Banana Nut Crunch
      (1 c, 59 g)                                12             2
    Nature's Path Organic Granola
      (3/4 c, 55 g) (1,S)                        11             2
    Post Honey Bunches of Oats, Just
      Bunches! (2/3 c, 57 g) (1)                 14             2
    Bear Naked Granola--Banana Nut or
      Fruit and Nut (1/2 c, 55 g) (1,S)           9             2
    Bear Naked Granola, Peak Protein
      (1/2 c, 55 g) (1)                          11             2
    Kashi 7 Whole Grain Puffs (1 c, 19 g)         0             1
    Kellogg's Corn Flakes or Product 19
      (1 c, 29 g) (1)                             3             1
    General Mills Cheerios, Honey Nut
      (3/4 c, 28 g)                               9             1
    Kellogg's Frosted Flakes (3/4 c, 30 g)       11             1
    Kellogg's Special K, Original
      (3/4 c, 31 g)                               4             1
    Kellogg's Special K, Chocolatey
      Delight (3/4 c, 31 g) (S)                   9             1
    General Mills Cinnamon Toast Crunch
      (3/4 c, 31 g)                              10             1
    Kellogg's Granola, Low Fat
      (1/2-2/3 c, 55 g) (1)                      16             1
    Quaker Natural Granola, Lowfat
      with Raisins (2/3 c, 55 g) (S)             18             1
    General Mills Chocolate Chex
      (3/4 c, 32 g)                               8             0

(a) Best Bite. (b) Honorable Mention.  * Number includes added
isolated fiber. (A) Contains the poorly tested artificial sweetener
aspartame. (1) Average. (S) Contains more than 1 gram of saturated
fat.

Daily Recommendations (for a 2,000-calorie diet): Fiber: at least
25 grams. Sugar: no more than 40 grams (10 teaspoons).

Source: company information. The use of information from this
article for commercial purposes is strictly prohibited without
written permission from CSPI.
COPYRIGHT 2009 Center for Science in the Public Interest
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 2009 Gale, Cengage Learning. All rights reserved.

Article Details
Printer friendly Cite/link Email Feedback
Title Annotation:BRAND-NAME RATING
Author:Hurley, Jayne; Liebman, Bonnie
Publication:Nutrition Action Healthletter
Geographic Code:1USA
Date:May 1, 2009
Words:4954
Previous Article:Spring ahead: these three simple, great-tasting recipes can go from "What's for dinner?" to "Dig in!" in 30 minutes or less. So what are you waiting...
Next Article:Healthycakes.
Topics:


Related Articles
Not your mother's cream of wheat. (Hot Cereals).
Crackers: how they stack up.
Cereal numbers.
Plain grains.
Meal makeover.
First acquisition for Kahala*Cold Stone.
Bagels, buns, & beyond: the best whole grains.

Terms of use | Privacy policy | Copyright © 2019 Farlex, Inc. | Feedback | For webmasters