How to Choose a Healthy Fortified Cereal
If you’re looking for the best fortified cereal options, Cleveland Clinic recommends sticking to whole grains.
Whole grains contain the bran, the germ, and the endosperm of the grain, whereas refined grains contain only endosperm, according to the Academy of Nutrition and Dietetics. Eating whole grains as part of a balanced diet may help reduce your risk of heart disease and diabetes.
Some whole grains you may find in cereal include oats, barley, brown rice, bulgur (cracked wheat), millet, and whole wheat. You can check the nutrition label to see what kind of grains are in a product. Harvard Health Publishing recommends choosing products that have a whole grain (such as whole wheat, oats, or brown rice) first on the list, indicating it’s the main ingredient. Then check the fiber. Most whole-grain products provide at least 3 grams (g) of fiber per serving. However, keep in mind that although some grains (like brown rice) have less fiber than others (like whole wheat), they’re still nutritious. You can also look for the Oldways Whole Grains Council logo, which indicates a product provides at least half a serving of whole grains. Note that this seal is optional for manufacturers, so not every product rich in whole grains has it, but many do.
But just because a cereal is fortified doesn’t mean it’s nutritious. Many cereals contain refined grains, which increase the shelf life but strip the grain of important nutrients like B vitamins, iron, and fiber, according to the American Heart Association. Even during the fortification process, companies rarely add fiber back in, which means some processed cereals lack fiber and won’t keep you full very long. Additionally, many are high in added sugar.
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