The primary type of grain in breakfast cereals depends on the cereal brand. Common grains found in breakfast cereals include wheat, corn, oats and rice. From a health standpoint, cereals made with any of these grains are good choices, as long as the whole grain is kept intact. Look for cereals that list "whole grain" as the first ingredient for the most health benefits.
What Is a Whole Grain?
A whole grain contains three parts: the bran, the endosperm and the germ. The bran and the germ contain healthy fiber, vitamins and minerals, while the endosperm contains primarily carbohydrates. A refined grain has the healthy bran and germ removed, while a whole grain contains all three parts.
Benefits of Whole Grains
Whole grains have numerous health benefits. According to a recent Physicians Health Study analysis, people who ate a whole-grain breakfast cereal every day were 28 percent less likely to develop heart failure compared with those who never ate whole grain cereals. Whole grains also have been linked to a reduced risk of colon cancer, diabetes, obesity, stroke and eye disease. The USDA recommends that Americans make at least half of their grain choices from whole grains.
How to Find Whole Grains
Check the ingredient list to find a breakfast cereal with "whole grain" listed as the first ingredient. Ideally, the cereal should not contain refined grains further down in the ingredient list. Also, it is best to choose breakfast cereals that are higher in fiber and lower in sugar. The American Heart Association recommends choosing cereals with at least 4 grams of dietary fiber per serving.
Examples
Whole grain breakfast cereal examples include: Total (whole wheat), Cheerios, Life, oatmeal (whole grain oats), puffed brown rice (whole grain rice) and Kashi cereals (mixed whole grains). Cereals with whole grain corn and brown rice are typically harder to find than breakfast cereals made from whole wheat or oats.
Other Sources of Whole Grains
Besides breakfast cereals, other sources of whole grains include whole wheat bread, brown rice, wild rice, popcorn, whole grain tortillas, whole wheat pasta, whole grain barley and more exotic grains, such as quinoa and bulgur. Try substituting refined grains with a whole grain replacement to experience the benefits of whole grains. Starting the day with a whole-grain breakfast cereal is a great way to include more whole grains in one's diet.
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