High Sugar Cereal Dangers
I am sure you are like me and grew up eating high sugar cereal. Everyone has had them at some time and there are lots of them to choose from. I did some checking and found the top 5 based on overall sugar content. Regardless of the advertising you see, low fat, high fiber or whole grain cereal is not always really healthy. High sugar content in your diet contributes to the increasing obesity rate in North America. Here are the ones to avoid:
High Sugar Cereal #1:Kellogg’s Honey Smacks
Holy sugar high! This cereal has 120 calories per serving, o.5 g of fat and 2.0 g of protein. The biggest problem with Honey Smacks is the ratio of sugar to overall weight. It ranks number 1 because it has 55.6% sugar – 17.0 grams per serving.
High Sugar Cereal #2: Post Golden Crisp
Marketed as a healthy cereal for kids as a good source of B vitamins and vitamin D as well as iron, zinc and essential vitamins and minerals it is also fat and cholesterol-free. It contains 130 calories per serving containing 19 g of sugar – 51.9% of overall weight.
High Sugar Cereal #3: Kellogg’s Froot Loops Marshmallow
Marshmallows are basically sugar with gelatin so near real surprise this cereal is high in sugar. One cup contains 117 calories and is a moderate source of protein, vitamin A and C , iron and potassium. Unfortunately, the 15.9 g of sugar works out to 48.3% sugar. I like Froot Loops but this classic cereal has more sugar than three Chips Ahoy! Cookies. The company General Mills is correct when it markets it as “low-fat,” because it has only 2 grams of fat per 1 cup (and about 150 calories dry). But, they fail to mention the 12 grams of sugar that makes it 48.3% sweeter with marshmallows putting it a bit over the top.
High Sugar Cereal #3: Quaker Oats Cap’n Crunch’s OOPS! All Berries
There are two Cap’n Crunch back-to-back so I will include only one in this list. Oats sounds healthy but the added ingredients are not good. The calorie count is pretty normal at 130 calories and it is a good source of iron, zinc, folic acid an vitamin B. The 15 g of added sugar (46.9%) makes it quite sweet. Regular Cap’n Crunch has 44.4% sugar so nearly as bad.
High-Sugar Cereal #4: Quaker Oats OHs
“Oh so perfect,” is a nifty advertising slogan but 150 calories a serving with 44.4% (16 g) sugar says otherwise. It does have some good qualities as cholesterol free and a number of added vitamins and minerals but the berry flavoring is deceiving. Not so healthy after all.
High-Sugar Cereal #5: Kellogg’s Smorz
Smorz are a favorite campfire treat in summer time but the marshmallows adds a lot of sugar. It has a whopping 230 calories per serving mostly due to the sugar content of 28 g (43.3%). It is quite good in vitamins A, C and in iron but the high sugar content is really not good for kids.
What is a Better Choice?
Do yourself a favor (and your kids!) and read the nutrition label. Check for sugar content in the various forms – honey, molasses, glucose, lactose, sucrose, fruit juice concentrate, corn sweetener and HFCS (high-fructose corn syrup). The better ingredients to look for are high fiber, whole grains and low in saturated and trans fats.
The best examples are Bran Flakes, General Mills Cheerios, Shredded Wheat, Fiber One, and Kellogg’s Unfrosted Mini Wheats. For a better breakfast, add antioxidants in the form of mixed berries which will add natural sweetness as well.
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