At 28, the meal plans are carefully worked out so that they not only taste delicious, but you receive optimal nutrient density and the perfect balance of carbohydrates, proteins and fats.
However, when it comes to breakfast, we know there may be times where time is precious and preparing breakfast simply isn’t possible. Cereal can seem like a great option for the time poor and whilst most are marketed as being so, not all of them are healthy.
28 is about ‘progress, not perfection’ so although processed cereals may not be an ideal choice for every day, it may be handy to have a bit of knowledge that can help you make healthy choices in those situations.
Here’s our analysis of some commonly available cereal choices:
Made from: Rolled oats, raw nut mix (almond, cashew, walnut, hazelnut, brazil), raw seed mix (sunflower, sesame, linseed, pepita/pumpkin), coconut.Calories/100g: 525cals
Made from: Whole grain oats, nuts (almonds 9%, pecans 1%), golden syrup, seeds (sunflower seeds, pepitas 3%, sesame seeds), sunflower oil, oat flour, cinnamon.
Made from: Rolled oats, coconut (10%), nuts (9%) (macadamias, almonds, pecans), organic milled golden flaxseed (7%), organic tapioca, pumpkin kernels, puffed rice, honey, macadamia oil, maple syrup (4%), sunflower kernels, oat bran, natural vanilla extract (2%), cinnamon.Calories/100g: 459cals
Made from: Dry roasted almonds 20.5%, roasted cashews 11.4% (sunflower oil), dry roasted sunflower seed 11.4%, pumpkin seed 11.4%, dry roasted macadamia 6.4%, toasted sesame seed 4.5%, linseed 4.5%, pistachio 3.6%, walnut 3.6%, organic dried apple 3.6%, 100% love, organic wild fig 3.6%, organic dried apricot 3.6%, dried cranberries 3.6%, organic puff millet 2.5%, organic puff buckwheat 2.3%, coconut flake 2.1% & organic puff corn 1.4%;
Made from: Bio dynamic almonds, organic brazil nuts, organic pepitas, organic sunflower seeds, organic shredded coconut, organic coconut flakes, cinnamon, organic coconut oil, organic rice malt syrup & love.
Made from: Whole grain cereals (66%)(whole wheat, rolled oats), sultanas (17%), sugar, triticale (6%), apricot piece (3.5%)(concentrated apricot puree, concentrated apple puree, invert sugar, humectant [glycerol], sugar, wheat fibre, gelling agent [pectin], acidity regulator , natural flavour, colour [paprika, lutein]), barley malt extract, natural flavour, salt, honey, mineral (iron), vitamins (niacin, riboflavin, folate, thiamin).Calories/100g: 352cals
Ingredients: Dried fruit 24% (sultanas, raisins, dates), rice flakes 21% (rice flour, fructose, salt, emulsifier ), seeds 20% (sunflower seeds, pepitas), puffed rice (rice flour, rice bran), honey 8%, sunflower oil, nuts 3% (almonds, hazelnuts, pecans), psyllium husks, cinnamon, natural vanilla flavour, antioxidant (307b, soy).Calories/100g: 437cals
Made from: Wholegrain wheat (70%), sugar, dried banana (5%), invert sugar, humectant (glycerol), honey (2%), salt, flavours, barley malt extract, wheat fibre, gelling agent (pectin), acidity regulator (malic acid), vitamins (thiamin, riboflavin, niacin, folate), natural colours, minerals (iron).
Made from: Organic wholegrain rolled oats (40%),organic oat bran, organic rice syrup, organic raw sugar, organic oat flour, organic apples (4%), organic canola oil, organic puffed spelt (3.5%), pecans (1.7%), chia seeds (1.1%), natural flavour (vanilla), corn starch, cinnamon, salt, antioxidant (vitamin E (soy)).
Made from: Dry roasted wholegrain oats, dried fruit 30% (sultanas, paw-paw, dates, pineapple, raisins, currants, apple, apricots), sunflower kernals, buckwheat kernals, linseeds.
And the winner is.. The Muesli Classic! At only 1.6 grams of sugar per 100g, it is an exception to our “5 or less ingredients” rule. The important thing to note is that all of the ingredients are natural, and it does not contain numbers or words you cannot pronounce.
In terms of cost, Carman’s Fruit Free Muesli is the most affordable store-bought cereal option. While the sugars are still <10%, golden syrup and sunflower oil are not ingredients we recommend be consumed on a daily basis.
The “not-so-good” category all contain excessive amounts of sugar and break our “5 or less ingredients” rule with ingredients such as refined sugar, canola oil and numbers (e.g. acidity regulator ).
Some of our favourite Australian cereals not listed above may also be low in sugar, but consuming pure carbohydrates for breakfast is not the best decision for blood sugar control, satiety or extending your fat burning capacity. A combination of quality protein, good fats and preferably wholefood based carbohydrate is the key to starting your day in the best way possible.