What Cereals Are Healthy?

Most grocery stores devote an entire aisle to cereals -- the rows of multi-colored, cartoon-laden boxes rival any toy-store shelf. Developing the detective skills to evaluate the nutrition label is necessary for a health-savvy consumer. Follow these simple guidelines for a systematic approach to discovering the cereals that scientists claim will keep your heart healthy and your waistline trim.

Whole Grain

Grains that have been through the refining process are lacking the fiber and nutrients of whole grains. When choosing cereals, look for whole grains listed first on the label. EurakAlert.org published a study in March 2007 regarding whole-grain cereals and a reduced risk of heart failure. The researchers report that eating whole-grain cereal at least seven times per week lowered the risk of heart failure by as much as 28 percent over those who never consume cereal. The less cereal that participants consumed, the lower the health benefit. The cereals used in this study contained 25 percent or more of oats or bran.

Fiber

Check the serving size then look at the amounts per serving. Chose cereals that contain 5g of fiber or more per serving. Fiber consumption is linked to reducing health risks such as diabetes, heart disease, cancer and improved body mass index. A study published in the April 2006 issue of "Diabetes Care," reported that 17 overweight and obese women with type 2 diabetes consuming cereal high in fiber content over a 72-hour period improved their sensitivity to insulin. Authors suggest this data may link cereal fiber consumption to reducing the risk of diabetes.

Sugar

The healthiest cereals contain 13 g of sugar or less per serving. Total sugar intake should not exceed 100 calories daily for women and 150 calories daily for men, advises the American Heart Association. Sugar does improve the flavor of cereals and some sugar, especially for children, makes the high-fiber cereal more enjoyable. Choose cereals with natural sugars such as maple syrup or honey and avoid high fructose corn syrup when possible.

Calories

Compare calories per serving when narrowing your choices. Notice the serving size carefully and compare to other cereals. Although two cereals may show the same amount of calories, the serving size for one may be a 3/4 cup whereas the other is one cup. To lose weight, avoid cereals higher than 120 calories per serving. Cereals with lower calories and sugar with higher fiber and whole grains provide the most health benefits.

Cereal and Weight

Whole-grain cereals, compared to other foods with the same calorie amounts, improved cholesterol levels and reduced waist size in 144 participants, according to a study published in the February 2010 issue of the "Journal of the American Dietetic Association." Another study evaluating the relationship of cereal with obesity in children, published in the November 2008 issue of "Nutrition, Metabolism and Cardiovascular Diseases," found that among 700 children, age 10 to 12, who regularly consumed cereal for breakfast, were less likely to be obese than children who didn't. The "Journal of the American Dietetic Association" published a study in the September 2005 issue that found a negative correlation between a decrease in cereal consumption and an increase in body mass index. Girls age 9 to 19, showed a gradual reduction in cereal consumption with age along with a gradual increase in body mass. During years of cereal consumption, the girls consumed more calcium, fiber, iron, folic acid, vitamin C and zinc while consuming less fat and cholesterol than the succeeding years without cereal consumption.