Did you know that eating whole grains is heart-healthy?

Many whole grains are a good sources of dietary fiber, which can help improve blood cholesterol levels and lower the risk of heart disease, stroke, obesity and even type 2 diabetes. Brown rice, oatmeal, popcorn and whole wheat bread are heart-healthy whole grains, as are many ready-to-eat cereals if you know what to look for.

Beware of marketing hype.

  • A “16 g whole grain” claim could mean an equal amount of refined grain. The first two grains in the ingredient list should be “whole.” Examples include whole wheat, corn or brown rice. Though oats, sprouted grains, quinoa, sorghum and spelt may not always say “whole,” they typically are. Wheat bran or psyllium fiber is better for bowel health than processed fibers like chicory root, inulin and soluble corn fiber.

Pay attention to serving sizes.

  • The Food and Drug Administration sets the serving size on the Nutrition Facts Panel. Cereals with a lot of air weigh less per cup than denser cereals like granola and muesli, so serving sizes can vary from 2/3 to 1½ cups.

Watch for added sugar.

  • It’s hard to find a cold cereal with zero added sugar except plain shredded wheat. The Nutrition Facts panel reveals the total sugar (from fruit and added sugar) and how much of that is added sugar (in grams). Four grams of added sugar equals one teaspoon; opt for cereals with no more than nine grams of added sugar. Add berries, a sliced banana or two tablespoons of raisins for additional fiber, flavor, and sweetness.

Avoid artificial sweeteners and dyes.

  • Watch out for the “NO ADDED SUGAR” claim. Excessive intake of artificial sweeteners may be risky. Food dyes are more common in kids’ cereals.

Consider these delicious, whole grain, low-added sugar, ready-to-eat cereals:

Trader Joe’s

  • Organic Flakes Cereal is a delightfully crunchy product made from organic wheat and organic wheat bran. A serving has just 4 grams of added sugar and 6 grams of fiber and is delicious with fresh or dried fruit.

Wheat Chex

  • are crispy squares of whole wheat. They are enjoyable for breakfast with your choice of milk or dry as a crunchy snack.

Kashi Organic Cinnamon Harvest is a yummy alternative to unfrosted Mini-Wheats

  • .

Nature’s Path

  • Heritage Flakes are flavorful, crispy flakes crafted with six ancient grains: Khorasan wheat, quinoa, millet, spelt, oats and barley. A one-cup serving contains only 5 grams of added sugar.

Breakfast should supply approximately 25 percent of the daily calorie needs and 20 to 25 grams of protein. One cup of whole-grain cereal, one-half cup of milk, and two tablespoons of chopped nuts provide about 11 grams, so, to meet your needs, double the suggested portions or add some protein-dense food (e.g., eggs, tofu or yogurt).

Yogurt fans can meet their protein needs by topping a cup of plain Greek yogurt with a half-serving cereal and a tablespoon of nuts. A serving of scrambled eggs or tofu will also fill the protein gap. High-protein cold cereals are often high in added sugar, and the isolated protein doesn’t offer the nutritional benefits of authentic food, so steer clear of those ultra-processed options.

Nancy Teeter is a Registered Dietitian and a SaddleBrooke resident. Though mostly retired, she is passionate about sharing her knowledge of nutrition with others. Always consult your medical provider before making lifestyle changes.

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