Look for a whole-grain cereal that delivers at least 5 grams of fibre a serving.
Question
Now that the warmer weather is here, I am ready to change up my oatmeal breakfast. How do I choose a cold cereal that's nutritious and will keep me feeling satisfied, like oatmeal does, throughout the morning?
Answer
Swapping oatmeal for an equally satisfying ready-to-eat cereal might be a tall order to fill (pardon the pun). I'm not saying it's impossible, though. A few label-reading tips – and serving tricks – can help ensure that a cold cereal breakfast is nutritious and leaves you feeling full longer.
Several studies have shown that oatmeal does a good job of quelling appetite.
One 2013 study from Louisiana State University found that instant oatmeal outperformed an oat-based cold cereal of equal calories when it came to increasing fullness, reducing morning hunger and even decreasing food intake at lunch.
The reason: a special fibre in oats called beta-glucan, which becomes thicker, or viscous, when mixed with liquid. In the stomach, viscous fibre causes distention to promote a feeling of fullness; in the intestinal tract, it slows digestion and absorption, triggering the release of hormones that reduce hunger.
All types of oats – steel-cut, large flake, quick cooking and instant – offer four grams of fibre per cup (cooked), half of it viscous fibre. Also, they're all good sources of B vitamins, magnesium, iron and zinc.
Many ready-to-eat cereals are nutritious, too. Most have added B vitamins, magnesium, iron and zinc. Some also have added vitamin D.
To choose the healthiest cold cereals, however, consider whole grain, fibre and sugar content.
Choose 100-per-cent whole grain
Whole grains, which retain the outer bran layer, the nutrient-rich germ layer and the starchy endosperm, provide more fibre and a wider range of vitamins and minerals than do refined grains, even those that are fortified.
A regular intake of whole-grain cereals (not necessarily ready-to-eat cereals) has also been tied to protection from heart disease, type 2 diabetes and certain cancers.
Read the ingredient list to choose a cereal that contains only whole grains (no refined gains), such as whole oats, whole-grain whole wheat, flaxseed, brown rice and whole spelt.
If the word "whole" doesn't appear before each grain, assume it's refined.
Don't rely on a stamp of "made with whole grains" on the front of the box; it could mean the cereal is made with a little or a lot of whole grain.
100-per-cent bran counts
Bran cereals aren't technically whole grain since they're missing the starchy endosperm and germ portion of the grain. However, since they are a concentrated source of bran that's lacking in refined cereals, they're healthy choices, too.
Check fibre
Fibre helps keep you feeling full, but it also has other benefits. Insoluble fibre (e.g. wheat bran) helps promote regularity, while sources of soluble fibre (e.g. oat bran, psyllium seed husks) help lower LDL cholesterol and keep blood sugar stable.
Look for a whole-grain cereal that delivers at least 5 grams of fibre a serving.
If you feel like doing a little math, you can also consider the ratio of total carbohydrate to fibre; look for a ratio of less than 10 to 1, which is in line with whole-wheat flour. (The ratio of total carbohydrate to fibre in oatmeal is 7 to 1.)
For example, Nature's Path Multigrain Oatbran cereal has 24 g of total carbohydrate and 5 g of fibre a serving. The total carbohydrate-to-fibre ratio is 5 to 1.
Kellogg's Just Right, on the other hand, has a total carbohydrate-to-fibre ratio of 12 to 1, which is less desirable due to the fact it has less fibre and more refined carbohydrate per serving.
Limit added sugar
Sucrose, brown rice syrup, organic cane syrup, glucose-fructose and other refined sugars are added to many cereals for flavour, texture and browning.
Choose a ready-to-eat cereal with no more than 8 g of sugar a serving and preferably no more than 6 g.
Keep in mind that sugar numbers also include natural sugars in fruit. It's okay for a cereal with real dried fruit (versus fruit-flavoured nuggets) to have more sugar per serving. Read the ingredient list to make sure the dried fruit isn't coated in sugar.
All that said, there's no guarantee that eating a bowl of whole-grain cereal with milk (or soy milk) will hold you over until lunch. Many of my clients complain that eating cereal actually makes them feel hungrier by midmorning compared with other breakfasts.
To make a meal of ready-to-eat cereal help you feel full longer, try mixing it with plain Greek yogurt instead of milk. The higher protein content of Greek yogurt (18 g per 3/4 cup versus 8 g per cup of milk) helps promote satiety.
Yogurt's thicker consistency also means it empties from the stomach more slowly than milk.
Add fruit to your cereal, too. High-fibre choices include raspberries, blackberries, mango, diced apple and chopped dried apricots, prunes and figs.
The healthy fats and fibre in nuts and seeds also contribute to a whole-grain cereal's filling factor. Sprinkle chia seeds, toasted sunflower or pumpkin seeds, chopped walnuts, pecans or almonds over cereal.
If that doesn't hold you until lunch, add a midmorning snack, especially if you eat breakfast early.
Still not satisfied? Experiment with different breakfasts to find a few that feel best for you. Whole-grain toast with nut butter, yogurt and fresh fruit, scrambled eggs wrapped in a whole-grain tortilla with spinach and salsa or yogurt mixed with raw oats, berries and nuts are a few examples.
BREAKFAST'S BEST
Look for cereals made entirely from whole grains, with at least 5 grams of fibre and no more than 8 grams of sugar a serving – ideally no more than 6 grams. If you're watching sodium, look for products with less than 250 milligrams a serving.
Here are seven whole-grain (or 100% bran) cereals that make the grade:
Kashi GoLean Original
Per cup: 200 calories, 13 g protein, 40 g carbohydrate, 13 g fibre, 8 g sugar, 115 mg sodium
Kellogg's All Bran Original
Per 1/2 cup: 100 calories, 5 g protein, 26 g carbohydrate, 12 g fibre, 7 g sugar, 190 mg sodium
Nature's Path Multigrain Oatbran
Per 3/4 cup: 110 calories, 3 g protein, 24 g carbohydrate, 5 g fibre, 4 g sugar, 110 mg sodium
Nature's Path Smart Bran
Per 1/2 cup: 80 calories, 3 g protein, 24 g carbohydrate, 13 g fibre, 6 g sugar, 130 mg sodium
Post Shredded Wheat Wheat 'n Bran Spoon Size
Per cup: 170 calories, 6 g protein, 37 g carbohydrate, 7 g fibre, 0 g sugar, 0 mg sodium
President's Choice Blue Menu Protein Whole Grain Cereal with Strawberries
Per cup: 210 calories, 9 g protein. 45 g carbohydrate, 8 g fibre, 5 g sugar, 220 mg sodium
President's Choice Blue Menu Bran Flakes
Per cup: 120 calories, 4 g protein, 24 g carbohydrate, 5 g fibre, 2 g sugar, 120 mg sodium
Leslie Beck, a registered dietitian, is based at the Medisys clinic in Toronto.
Leslie Beck