Choosing a breakfast cereal is never straightforward – and it’s only getting harder as the number and choice of breakfast cereals on the shelves grows.
If you don’t know where to start, use these guidelines to help you work out which ones will be better choices than others.
- less than 10g total fat per 100g
- less than 3g saturated fat per 100g
- more than 5g fibre per 100g
- less than 400mg sodium per 100g
- lower Glycaemic Index (Low GI)
- higher Health Star Rating (4½ to 5 stars).
You might be tempted to look at sugar content to work out whether or not a cereal is a healthy choice. However this is not necessarily a good indicator, as some cereals with low sugar can be low in fibre and have a high GI.
Others, especially those that have dried fruits in them, might appear high in sugar but are actually high in fibre and have a low GI. By looking at sugar content as a criteria you might end up excluding some products that may actually be a good choice – for example natural mueslis with dried fruit.
The best way to choose a cereal is to look for a cereal that is high in fibre with a lower GI.
Some examples include Rolled oats, All-Bran, Guardian, Goodness Superfoods cereals, natural muesli (for example Morning Sun, Carmen’s and Be Natural), Weetbix, VitaBrits, Special K, Sultana Bran and Shredded Wheat.
Everyone’s diabetes is different, so when you try a new cereal you might consider checking your blood glucose level before you eat and two hours after your first mouthful so that you can see what difference the cereal has made to your levels.
Attend a Shopsmart near you and learn how to read food labels and eat healthier!