A healthy start to the day is important – but many breakfast cereals contain more sugar and additives than expected. Nutrition experts warn about the risks.
The Popularity of Breakfast Cereals
For many, the day begins with a bowl of breakfast cereal. According to current figures, 53 percent of Americans regularly consume products like cornflakes, muesli, or puffed rice. The colorful packaging promises health, energy, and vitamins. However, many of these products are considered ultra-processed foods that can harm health in the long term.
How Breakfast Cereals Are Made
Cereals are made from grains such as wheat, oats, barley, corn, or rice. Originally, these grains contain important components like fiber, vitamins, and plant-based protein.
In the 19th century, American doctor John Harvey Kellogg developed the first cereals to promote digestion. Today, these products undergo industrial processing: the grains are peeled, ground, enriched with sugar and vitamins, shaped, and toasted.
The result is crunchy flakes, rings, or balls – often tasty, but not always healthy.
Nutritional Value – With Limitations
Many breakfast products are enriched with vitamins such as B12, D, folic acid, and iron. These additives are especially important for vegans, older people, children, and pregnant women. Studies show that enriched cereals help compensate for micronutrient deficiencies.
At the same time, they often contain too much sugar and too few fibers, which leaves you hungry again quickly. British nutrition expert Prof. Sarah Berry warns: “Many breakfast cereals seem healthy but provide little sustainable energy.” Children’s products, in particular, often contain artificial colorings and flavorings.
The Sugar Trap: A Health Risk
A look at the packaging reveals: a typical 30-gram serving of cornflakes contains over 11 grams of sugar – that’s more than 10 percent of the recommended daily intake in the UK. Even granola, often considered healthy, frequently contains over 9 grams of sugar per serving.
Excessive sugar not only increases the risk of diabetes and heart disease but also contributes to overeating, as the feeling of fullness fades quickly. Studies show that those who eat sugary cereals for breakfast often eat earlier and more at lunch.
Are All Processed Foods Bad?
Not necessarily. According to a 2024 study by Harvard University, certain processed foods, like natural yogurt or fermented dairy products, can even have positive effects on heart health. Some cereals without added sugar also fall into this category.
The key is to examine the ingredients carefully and not just trust the marketing.
Better Alternatives: Muesli, Porridge, and Oats
Nutrition expert Berry recommends low-sugar muesli with nuts, seeds, and berries. These options provide fiber, healthy fats, and plant-based protein – ideal for lasting satiety.
Oats are also a healthy choice. Studies show that those who eat oats regularly have a 22 percent lower risk of type-2 diabetes. This is due to the fiber beta-glucan, which can also lower cholesterol levels.
However, beware of instant oats: though they may seem healthy, they often lead to higher blood sugar spikes than coarse or rolled oats. This happens because of their faster digestion.
What Consumers Should Look Out For
Not all breakfast cereals are unhealthy, but many are. Studies from Australia and the UK show that people who regularly eat porridge, muesli, or oats live longer and have a lower risk of heart disease, strokes, and diabetes.
Conversely, higher cancer rates are observed in people who frequently consume sugary cereals.
Key Tips for Healthier Cereal Choices:
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Sugar content under 5g per serving
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Fiber content over 3g per serving
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No artificial colorings or flavorings
Prof. Berry also suggests enhancing cereals individually – for example, by adding kefir yogurt, nuts, or fruit. This way, you can transform a simple bowl of cereal into a nutritious start to your day.