Many people around the world consume cereal as part of their favorite breakfast. Cereals offer a wide range of nutrients in just a single serving.

They are usually easy to add to your diet and convenient especially for those who lead a busy life. However, they can sometimes be unhealthy for you. This is because most of them are highly packed with sugar and empty carbs. Eating them will just load you with much sugars and less fiber and protein. Such cereals can increase your risk of overweight and diabetes.That said, it is worth updating and adjusting your diet to include healthful foods including cereals. This article will present some of the best cereals you can include in your diet.


Oats are whole grains. They are one of the most used cereals domestically or in the industry. They are highly nutritious. They can easily be made into porridge or oatmeal.

Oats are highly loaded with fiber and several beneficial nutrients. According to the Self NutritionData, one single serving of 117 g of oatmeal packs 4 g of fiber, 68% of the recommended daily intake (RDI) of manganese, 18% of the RDI of phosphorus, 18% of the RDI of selenium, and 16% of the RDI of zinc. Other nutrients obtained by consuming oat include iron, magnesium, and modest amounts of B vitamins.

Homemade Granola

When stocking your pantry, never forget to include granola. They are indeed one of the best cereals. To make homemade granola, simply combine nuts, rolled oats, some dried fruits, and bake them in an oven to make them crispy.Granola also packs considerable amounts of healthy fats and high-quality proteins. In addition to that, granola will provide you with different vitamins and minerals such as manganese, magnesium, phosphorus, and B vitamins.It is worth noting that granola purchased from cereal shops or stores is unhealthy since they contain high amounts of added sugar. According to Self NutritionData, granola is usually loaded with calories with 122 g (1 cup) providing up to 600 calories. Therefore, if you want to restrict your calorie intake with granola, simply consume 85 g as a serving size.

Muesli (Do-It-Yourself/DIY)

This is also another good option for healthy cereals. It is typically made by combining nuts, rolled oats, dried fruits, and seeds. Its difference from granola is that muesli is usually eaten while raw. No baking is needed. Furthermore, no oil or sweeteners are added to make it more palatable.According to Self NutritionData, muesli is loaded with a good amount of protein which they get from the added nuts, whole grains, and seeds. In just a single serving of 85 g muesli, there is about 8 g of protein. Others include good amounts of vitamins and minerals and fibers.

Kashi 7 Whole Grain Nuggets

This is a type of cereal that contains a low amount of sugar and is loaded with other nutrients. From its name, Kashi is made by combining a total of seven different types of cereals, all of which are whole grain. Some of them include buckwheat, barley, oats, wheat, rye, and triticale. For this reason, 7 whole-grain nuggetsare highly rich in fiber with just 170 g providing about 7 g. The same amount (170 g), offers 7 g of proteins. Other nutrients in considerable amounts in this cereal include potassium, zinc, magnesium, and B vitamins.

Cinnamon Crunch Cereal (DIY)

Out there in the market, you will definitely find a variety of tasty cinnamon crunch. Unfortunately, most of them are loaded with added sugar. To avoid these sugars, you can easily “do it yourself” for a healthy cinnamon crunch. This can be done by combining hemp seeds, flaxseeds, apple juice, cinnamon, and coconut oil. Approximately 5 g of proteins can be obtained from these meals in just a single serving. It also provides lower amounts of carbs.

Ezekiel 4:9 Sprouted Grain Cereals

In ancient times, Israelites were told to consume cereals as stated in Ezekiel 4:9. That is where this cereal gets its name and it contains some healthy whole-grain cereals.According to some published studies by the National Center for Biotechnology Information, whole grain cereals used to make Ezekiel 4:9, are normally made to germinate with an aim of making them more digestible. This practice also allows them to load added nutrients that grains which have not been germinated do not contain.Nutrients they carry in particular include protein and fiber of high quality and they are free of any added sugar. According to Self NutritionData, half a cup weighing 57 g of Ezekiel 4:9 Sprouted Grain Cereals, contains 8 g of fiber which is up to 23% of the RDI. Additionally, these cereals also pack a decent amount of potassium which is essential for your overall health.

Grape Nuts

These are just the best of any cereal you can mention. This is because they are free of any added sugar. Grape nuts are typically made of cereals including malted barley flour, whole-grain wheat flour, dried yeast, and sodium (salt).According to Post Consumer Brands, one serving weighing 170 g of Grape Nuts provides about 7 g of fiber, magnesium, iron, zinc, copper, and fair amounts of B vitamins.

Arrowhead Mills Spelt Flakes

This is another perfect option of cereals you can add to your diet. This type of cereal is good for your health as it does not contain added sugars. Its ingredients consist of a short list of organic cereals.One serving will provide vitamin C, B vitamins, phosphorus, iron, about 4 g of proteins.

Flax Chia Cereal (DIY)

As if it is not enough, you can go ahead and prepare a cereal from flax and chia seeds. You simply mix coconut oil with these seeds and make a dough out of them. You can boost its flavor and taste by adding a sweetener like a stevia and cinnamon.


Cereals are a convenient way to make your first meal of the day more healthy. This is only possible if you choose the best and healthy cereals. These include oats, flax, and chia seeds. Try to avoid those with added sugars.

MS, University of Tartu
Sleep specialist

Using the acquired academic and professional experience, I advise patients with various complaints about mental health - depressed mood, nervousness, lack of energy and interest, sleep disorders, panic attacks, obsessive thoughts and anxieties, difficulty concentrating, and stress. In my free time, I love to paint and go on long walks on the beach. One of my latest obsessions is sudoku – a wonderful activity to calm an unease mind.

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