Healthiest Cereals In Australian Supermarkets [2021]

As a qualify dietician, I ’ meter often asked for advice on quick and easy breakfast options, and everyone wants to know what the goodly cereals are. My beginning answer is credibly not the one you want to hear : homemade cereals are the best and healthiest option. But the next-best choice is to find the healthiest grain you can at your local supermarket .
The challenge is knowing what a healthy cereal looks like, and how to quickly navigate past all the confusing market slang when you ’ re in the cereal aisle at the supermarket. The well news is that, by the end of this article, you ’ ll be a pro at find and buy goodly cereals… just keep on understand !
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Why it’s hard to find a healthy cereal in the supermarket aisles

unfortunately, the food industry has gotten actually good at marketing unhealthy cereals as healthy, and they know how to do this without breaking any australian food labelling laws. That ’ s why you shouldn ’ deoxythymidine monophosphate believe what the cereals say about themselves on the box, but you CAN believe what their nutritional panels say – merely because it ’ randomness required by jurisprudence to be accurate .

It ’ s merely when you know how to read the nutritional panels that the real floor of what is ( and isn ’ thymine ) healthy becomes absolved .

I ’ m going to show you how to see past all the food marketing jargoon so you can buy a quality cereal that will help you start your day correctly. But, if you ’ re light on time today, feel free to jump straight to my healthiest grain review, so you can make healthier breakfast choices for you and your family straight away .

What makes a cereal ‘healthy’?

Healthy is a very general term, and it means something slenderly different to everyone ; however, as a restricted dietician, I have a very clear definition of what a healthy grain looks like ( and why ) which I ’ ll explain in a consequence .
These are the 4 main factors I consider when assessing how healthy a store-bought cereal is:

1. The type and quality of ingredients used
2. The amount of sugar per 100g
3. The fibre content per 100g
4. The number of calories in a standard serving

You ’ ll notice the calories of a standard serve of cereal international relations and security network ’ metric ton in my acme 3. This is because, when it comes to your overall health, the quality of the calories you eat is more important than the number of calories you consume .
Most-bought cereals fall into the unhealthy category because they ’ rhenium heavily processed or full of add sugar and additives, and this means they plainly aren ’ t what I would consider a quality fuel for your consistency. There are healthier breakfast cereal options you can eat, that are barely as promptly to buy and eat, that will ability you through your day a lot better .
If a cereal doesn’t pass our top 3 criteria for quality ingredients, low sugar and high fibre, buy something else.
The good news is that there are healthy cereals on Australian supermarket shelves… you just need to know what to look for.

If you’d rather skip the details and you want a fast guide, here it is: buy a muesli ! 🙂 Muesli is broadly the easiest and healthiest cereal you can buy. Of course, not all mueslis are created equal, as you ’ ll soon teach .

What do we mean when we call something a ‘high quality’ cereal ingredient? Our nutrition team hera at 28 classify a quality ingredient to mean any food used in its natural form, without handling .

Does your cereal contain healthy, quality ingredients?

The beginning step to choosing a quality cereal is to know what is ( and isn ’ metric ton ) a quality ingredient .
If you want to buy a healthy grain with choice ingredients, good take a attend at the component list. If you see a act or a password that looks like a science experiment, chances are it international relations and security network ’ t a natural food and, therefore, it isn ’ t a quality ingredient so it doesn ’ t belong to in our grain .

Quality ingredients you might see in a healthy cereal include:

• Whole grains: like rolled oats, barley, spelt, quinoa, puffed rice, etc.
• Nuts: including almonds, walnuts, brazil nuts, hazelnuts, macadamias, etc.
• Seeds: such as sunflower seeds, pumpkin seeds, chia seeds, linseed, etc.

It ’ s a good sign if the ingredients on the side of your breakfast grain box mentions ‘ wholly grains ’, ‘ nuts ’ or ‘ seeds ’ but, be warned, this doesn ’ deoxythymidine monophosphate mean your cereal is decidedly healthy. There could be early factors holding it back, which I ’ ll explain adjacent .

Keep on reading to learn how to find healthy cereals. Plus we explain our problem with vegetable oil and how you can spot hidden sugars in cereal!

What are the healthiest cereals in Australian Supermarkets?

WINNER HEALTHIEST CEREAL IN AUSTRALIAN STORES (2021)
Carman’s Muesli Original, Fruit Free
WINNER: Still the healthiest Australian cereal in a supermarket, second year running Ingredients: Whole Grain Oats, Nuts ( Almonds 9 % ), Pecans 1 % ), Golden Syrup, Seeds ( Sunflower Seeds, Pepitas 3 %, Sesame Seeds ), Sunflower Oil, Oat Flour, Cinnamon .

• Serving size: 45g
• Sugar per 100g: 8g
• Fibre per 100g: 9.6g
• Calories per 100g: 451 kcal

THE NUTRITIONIST’S VIEW: Overall, most of the ingredients are full and meet our quality ingredient criteria, however golden syrup and sunflower oil are ingredients we don ’ thyroxine commend as something you consume regularly. With barely 8 % sugar, it precisely passes the carbohydrate test and besides has a properly fiber content. In terms of calories, it ’ s 203 kcal per serve, which is the perfect total to then serve with natural Greek yogurt and fresh berries of your option .

The truth is, the healthiest cereals aren ’ t sitting in the supermarket, they are the ones you make at home. But, let ’ s be realistic, most of us don ’ t have time to make every meal from scrape. so if you have run out of time, but hush want to be healthy, choose any cereal that meets ( or comes close to suffer ) our commend criteria of a healthy cereal .

RUNNER-UP FOR HEALTHIEST SUPERMARKET CEREAL ( 2021 )
Jordans Granola Low Sugar Almond Hazelnut 500g
2ND PLACE: Healthiest Cereal In a Supermarket (2021) This boughten grain from Jordans came in as a very close second for the healthiest cereal prize .
Ingredients: Whole Grain Oat Flakes ( 55 % ), Barley Flakes ( 19 % ), Chicory Root Fibre ( 11 % ), Nuts ( 7 % ) ( Sliced & Whole Almonds ( 5 % ), Chopped Roasted Hazelnuts ( 2 % ) ), Sunflower Oil, Seeds ( 1 % ) ( Pumpkin Seeds, Sunflower Seeds ), Desiccated Coconut, Natural Flavouring.

• Serving size: 45g
• Sugar per 100g: 2.9g
• Fibre per 100g: 7.9
• Calories per 100g: 448 kcal

THE NUTRITIONIST’S VIEW: Overall this cereal from Jordan ’ south is better than many of the other cereals on australian supermarket shelves. It has identical moo sugar levels and the fiber content is close to ideal – however – it does contain sunflower petroleum which we ’ vitamin d prefer you limit or avoid. And it besides uses ‘ natural flavours ’ which is a mislead term that we should all be leery of .
Muesli is always perceived as the healthiest grain option, and it normally is, but you distillery need to be argus-eyed and look at nutritional label to be 100 % certain .

How to spot hidden sugars in your cereal

One way to keep it simple is to keep an eye out for boodle by identify or by boodle content – and then equitable avoid that cereal all in all. The biggest challenge to this access is normally recognizing boodle for what it is .
There are two main ways to find hidden sugars in your food

1. You can check the overall sugar levels on the nutritional panel
2. You can check the ingredients to see if sugar is high on the list – if you can recognize the name!

How to read the ingredients list on your box of cereal

Food labels constantly show the ingredients used in your cereal in an ordered tilt, from the highest percentage to the lowest .
Sugar can be sneaky, as it can hide in your ingredients list under many different names.
For example, the keep up ingredients are all normally found in cereals, and they are ALL boodle :

• Glucose
• Sucrose
• Dextrose
• Golden syrup
• Glucose syrup
• Honey
• Maple syrup
• Rice malt syrup
• Date syrup
• High-fructose corn syrup
• Brown sugar
• Raw sugar
• Agave syrup
• Coconut nectar syrup
• Maltodextrin
• … And the list goes on! 

Sugar can be sneaky!

It can hide in your cereal ingredients under different names, so learn the names it likes to hide behind !

Can you find the sugars on this ingredients list?

Take a spirit at the pursue component list, taken from the side of a Kellogg ’ s Sustain grain box. not only is there ‘ sugar ’ in the number below, but there are besides things called ‘ turn back syrup ’ and ‘ barley malt extract ’, both of which are…. carbohydrate !
How to read a cereal ingredients label

How to read the nutrition panel to know if sugar is hiding in your cereal

1. Look at the cereal’s nutrition panel
2. Directly underneath ‘carbohydrates’, you’ll find ‘sugars’.
3. Look across at the amount of sugar per 100g
4. The number you’ll see tells you what percentage of the cereal is pure sugar. 

Let’s try a little test.
Take a look at the nutritional dialog box below from Kellogg ’ randomness Sustain. What is the sugar contentedness of this cereal ? Try to find it yourself, and I ’ ll give you the answer downstairs .
Find the sugar content in Kellogg’s Sustain How much sugar is in Kellogg’s Sustain?
19.4g per 100g .
This means you ’ re eating about 20 % carbohydrate in every roll of Sustain cereal – and that ’ s before we count the natural sugars contained in the milk you ’ ll pour over it !

The quality of the calories you eat is more crucial than the measure of calories you consume. That ’ second why you ’ ll find the “ healthy cereals ” are not always the ones with the lowest calories or the lowest boodle content .

How many calories should a healthy cereal have?

We don ’ thymine preach counting calories as a general practice, but they can be useful to consider when it comes to weight loss. When looking at calories, it is significant to factor in the ingredients that the calories come from, and this links back to our earlier standard of only eating quality ingredients. On modal, a recommended breakfast on our 28 program is approximately 400 calories. This includes the cereal ( normally a tasty, homemade serve of muesli ), american samoa well as any of your favored cereal toppers, such as milk or fruit or extra fruit or nuts
Look for a cereal around 200-300 calories per serve, depending on what you’ll be serving it up with of course.

These are the lowest sugar cereals in Australia

Although the cereals on this tilt are abject in sugar, not all of them fit our idea of a healthy cereal. however, if you ’ re a diabetic, or you ’ re alone concerned about reducing the measure of sugar in your cereal ( and you aren ’ t besides worry about getting the highest quality ingredients ) then here are the lowest sugar cereals you can buy in australian supermarkets nowadays .

1. * Uncle Toby’s Vita Brits (0.4% sugar)
   
2. Jordan’s Low Sugar Granola (2.9% sugar)
   
3. * Sanitarium Wheetbix (3.3% sugar)
   
4. * Kelloggs Corn Flakes (7.2% sugar)
   
5. Carman’s Original Fruit Free Muesli (8% sugar) <– Also our winner for overall healthiest cereal!
   

*Note : cereal 1, 3 and 4 have depleted sugar, but they don ’ t meet our goodly criteria due to some of their early ingredients. If you can, choose from the winners of our healthiest grain review, as you ’ ll receive more benefit nutritionally and it will still have a sanely low carbohydrate content .
Buy cereals that have no more than 8g of sugar per 100g. This keeps it within the range that is normally considered a ‘ low sugar ’ food .

What are ‘free sugars’? And why should we worry about them?

Alas, it doesn ’ t mean they ’ rhenium release from calories. release sugars refer to sugars that have been added to a food merchandise by the manufacturer and is not
naturally occurring within the food itself. unfortunately so many packaged foods have detached sugars added to them in order to make them more palatable, which is another cause why we say it ’ sulfur best to eat lifelike, real food and avoid packaged, labelled foods .

World Health Organisation’s Recommendation on ‘free sugars’

The World Health Organisation recommends keeping our day by day intake of release sugars below 5-10% of our total energy inhalation .

What else should you consider when choosing a healthy cereal?

Some of our tips when shopping for healthy muesli or cereal include :

• Choose fruit free options
  You can add your own fresh fruit when you’re serving up your breakfast.
• Look at the ingredients list
  Check to see if the ingredients are natural and make sure there are no added sugars, preservatives, artificial flavours, etc. 
• Plain is best
  Avoid gourmet or fancy flavours, chances are that they need added flavours and sweeteners to get this taste.
• Don’t fall for marketing claims
  Disregard all claims of ‘Low fat’, ‘No added sugar’, ‘Packed full of superfoods’, and look for the facts. The truth will always be found in the ingredients list and nutrition panel. 

The healthiest cereal to buy (that isn’t found in supermarkets)

For the determination of this article, we looked at what you can well buy in the major australian supermarkets. however, there are a distribute more retailers out there than the big 2. Often you can find a wide range of goodly food and grain options online or in health food stores. Given that, we felt it crucial to at least citation one healthy cereal you can buy online that you won ’ metric ton determine stocked by the main Aussie supermarkets.

HEALTHY CEREAL REVIEW
The Muesli Classic
One of the best breakfast cereals available is ‘The Muesli’. sadly, this one has not made it to the supermarket shelves, but it is worth buying on-line or from health food shops that breed them .
Ingredients:  Rolled Oats, Almonds, Cashews, Walnuts, Hazelnuts, Brazil Nuts, Sunflower Seeds, Sesame Seeds, Linseed, Pumpkin Seeds, Coconut .

• Serving size: 50g
• Sugar per 100g: 1.6g
• Fibre per 100g: 9.3
• Calories per 100g: 525 kcal

THE NUTRITIONIST’S VIEW: Taking more of a look at this merchandise, it meets all of the chief criteria by having well quality ingredients, low sugar and high fiber .

How much fibre should healthy cereal have?

Given most Australians don ’ thymine eat enough character, we should aim to incorporate higher fiber foods into all of our meals, and breakfast is no exception .
A healthy fibre content for cereal should be around 10g of fibre per 100g of product.

Fibre is an essential partially of a healthy diet, it is vital for our digestive health and can help to regulate our system of weights. unfortunately, most people aren ’ thyroxine getting anywhere near a healthy level of daily fibre, with a recent study reporting only 42.3 % of children and 28.2 % of adults achieved an adequate consumption of fiber in Australia .NCBI

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What does an unhealthy breakfast cereal look like?

unhealthy cereals will have :

• high sugar (avoid cereals with over 10g sugars per 100g)
• low fibre (avoid cereals with less than 10g fibre per 100g)
• an excessive number of calories per serve (if you’re trying to lose weight, avoid cereals with more than 300 calories per serve)
• unnatural ingredients
• too many overly-processed ‘natural’ ingredients (like ‘natural flavour’!)

Most sugary cereals in Australian Supermarkets

What is the most sugary cereal in Australia? Kellogg’s Frosties.

This product is 41.3 % sugar ! ! It ’ south mindblowing it ’ second distillery allowed to be marketed as cereal and not confectionary!

1. Kellogg’s Frosties Breakfast Cereal (41.3% sugar!)
2. Kellogg’s Fruit Loops (38% sugar) 
3. Kellogg’s Coco Pops Chex (37.4% sugar) 
4. Kellogg’s Coco Pops (36.5% sugar) 
5. Kellogg’s Hersheys Chocolatey Bites Cereal (32.5% sugar)
6. Kellogs Crunchy Nut Cornflakes (31.7% sugar)
7. Nestle Nesquik (29.9% sugar)
8. Kellogg’s Crunchy Nut Clusters (28.9g)
9. Kellogg’s Just Right Apricot & Sultana Cereal (28.7% sugar)
10. Kellogg’s Sultana Bran High Fibre Breakfast Cereal (28.2% sugar)
11. Nestle Milo Cereal (26.9% sugar) 

How much sugar is ‘too much’ in a cereal?

sugary cereals might give you a rush of short-change term energy, but it won ’ t leave you full or satisfied until your adjacent meal. high sugar cereals cause a spike in your rake carbohydrate and, vitamin a fast as that rises, it falls precisely as fast. The blood sugar drop that you experience curtly after eating a sugary cereal international relations and security network ’ thyroxine pleasant, and the low energy you feel is likely to send you hunting for more energy-rich treats to get your energy back. It ’ s an unhealthy rollercoaster that, once started, can be very hard to break .
Avoid any breakfast cereal with over 10g of sugar per 100g, particularly if you ’ ll be serving it with foods that already have naturally occurring sugars .

Why natural flavours might not be as natural as you’d think!

We believe goodly foods are whole foods, as near to their natural form as possible. As natural flavours can legally include a lot of unknown and unlisted ingredients, some of which can even be solvents, we recommend reducing your consumption of ‘ natural flavours ’ where possible .
Natural Flavour Definition – FSANZ
3.3.3 Natural flavouring substances
natural flavorer substances ( CAC/GL 66-2008 detail 2.2.1.1 ) are flavouring substances obtained by physical processes that may result in ineluctable but unintentional changes in the chemical structure of the components of the flavorer ( eg, distillation and solvent extraction ), or by enzymatic or microbiological processes, from material of plant or animal lineage. such material may be unprocessed, or processed for human consumption by traditional food-preparation processes ( eg, drying, torrefaction ( roasting ) and zymosis ). This means substances that have been identified/detected in a natural material of animal or vegetable origin .
citation : Food Processing Australia

Why we don’t recommend vegetable oil in cereals

vegetable oils are polyunsaturated fats and oils, like sunflower petroleum and canola oil oil, which are high in omega-6 fatty acid .
The cause why we recommend avoiding vegetable oil is that an average western diet typically provides us with besides a lot omega-6 fatty acid in proportion to the amount of omega-3 fatty acid we consume .
For optimum health, the recommended ratio of omega-6 fatty acid to omega-3 fatty acid is 1:1 .

The problem with consuming omega in an incorrect proportion, particularly if we consume besides much omega-6 fatty acid, is that it can contribute to inflammation and burden profit .NCBI

What are omega-6 & omega-3s?

Both omega-3 fatty acid and omega-6 fatty acid are essential fatso acids that our bodies need, but can not make. This means we must obtain both of them through our diet .
Although our review includes the healthiest cereals you can buy, this doesn’t mean they are the healthiest cereals you can eat.
Your healthy ( and cheapest ) choice is to invest a few minutes to make up a batch of homemade muesli. This is a healthy option, because you can choose the best timbre ingredients, and you can avoid all the insalubrious ingredients that sneak into even the healthiest boughten cereals. Check out our time and money-saving hack to make the healthiest homemade muesli

Why we don’t recommend cereals with artificial ingredients, preservatives or ‘natural flavours’.

We have a ‘ precisely eat real food ’ philosophy at 28, and we recommend eating a diet rich people in wholefoods, that are as close to their natural human body as potential. so any ingredient that is synthetic, made or manipulated in a lab just doesn ’ deoxythymidine monophosphate meet our real food standards. For exchangeable reasons, we don ’ triiodothyronine commend ‘ natural flavours ’ for regular consumption as, although they have been derived from natural sources, it may have gone through a number of unknown manipulations before it reaches your food. citation : food and drug administration

The unhealthiest cereals in Australia

about all of the popular cereals on the supermarket shelves today are heavily processed, fully of refine ingredients, added sugar and abnormal preservatives .

If you asked a supporter to name five popular kinds of cereal, I bet you that most of the products would be something a dietician like me would struggle to call a reasonable breakfast food. It ’ s a sad state of matter of affairs that most of the foods marketed to us are merely not goodly to eat on a daily footing. The worst part is that the average australian just doesn ’ t realise HOW bad a set of these cereals are ; that ’ second why I felt it was significant to include the worst cereal offenders in this post .

The 3 worst cereals in Australia are…

3. Kellogg’s Crunchy Nut Cornflakes
(31.7% sugar)
Crunchy Nut Corn Flakes: 3rd-most unhealthy cereal in Australia (2021) 2. Kellogg’s Coco Pops
(36.5% sugar)
Coco Pops: 2nd-most unhealthy cereal in Australia (2021) 1. Kellogg’s Fruit Loops
(38% sugar)
Fruit Loops: Most unhealthy cereal in Australia (2021)

Other brands of unhealthy cereals you should avoid

UNHEALTHY MUESLI REVIEW
Morning Sun Natural 97% Fat Free Muesli 650g
Morning Sun Muesli: Does not pass the 28 healthy cereal test. Muesli is broadly a healthy choice, but sometimes a product proves this can be wrong ! Don ’ t believe us ? Let ’ s take a look at a not-so-healthy muesli sold in australian supermarkets from Morning Sun .
Ingredients: Wholegrain Wheat ( 39 % ), Rolled Barley ( 36 % ), ( Dried Fruits [ Sultanas ( 8 % ), Currants ( 4 % ), Apricot ( 2 % ), Paw Paw Pieces ( Paw Paw ( 0.7 % ), Sugar ), Apple ( 1 % ), ( Preservative ( 220 ), ( 223 ) * ) ], Wheat Bran, Sugar, Malt Extract ( Barley ), Salt, Emulsifier (471). Vitamins and Minerals Vitamins ( E, B1, Niacin, Folic Acid, B6, B2 ), Minerals ( Iron and Zinc ) .

• Serving size: 45g
• Sugar per 100g: 14.1
• Fibre per 100g: 10.3
• Calories per 100g: 339

THE NUTRITIONIST’S VIEW: There are preservatives and emulsifiers in this cereal which we don ’ deoxythymidine monophosphate recommend so sadly it doesn ’ triiodothyronine meet our ‘ merely eat real food ’ doctrine. It besides has added carbohydrate which means it has a higher carbohydrate contented than we ’ vitamin d like. The fiber is high, so that is a positive, however this international relations and security network ’ deoxythymidine monophosphate adequate to overcome all the early negative factors, so we can ’ triiodothyronine consider it a “ healthy cereal ”. It ’ randomness better than just Right, and it ’ s a lot better than something like Fruit Loops, but calm, there are a bunch of healthier alternatives out there so we ’ five hundred commend you give Morning Sun ’ s Natural 97 % Fat Free Muesli a miss .

The cereal everyone always mistakes for being healthy…

Kellogg’s Just Right
Just not a healthy, casual breakfast cereal choice .
Mistaken identity: ‘Just Right’ just isn’t healthy. ‘Just Right’ from Kelloggs is a perfect case of an unhealthy cereal that people regularly mistake for being commodity for you. If you take a search at the label, you ’ ll soon see why .
Ingredients: Whole Grains ( 64 % ) ( Wheat, Oats ), Fruit ( Sultanas, Apricot Piece [ 5 % ] [Concentrated Apricot Puree, Concentrated Apple Puree, Invert Sugar, Humectant (Glycerol), Sugar, Wheat Fibre, Gelling Agent (Pectin), Acidity Regulator (296), Natural Flavour, Colours ( Tumeric, Paprika ) ] ), Sugar, Puffed Triticale, Wheat Flour, Barley Malt Extract, Salt, Natural Flavour, Minerals ( Iron ), Vitamins ( Niacin, Riboflavin, Folate, Thiamin ) .

• Serving size: 40g
• Sugar per 100g: 22.9
• Fibre per 100g: 10.2
• Calories per 100g: 363 kcal

THE NUTRITIONIST’S VIEW: Looking at the above nutritional information, it ’ second clear there are numerous ingredients that do not meet our guidelines. Although there is a good level of character is high, this doesn ’ deoxythymidine monophosphate outweigh the fact that fair Right cereal is made up of 23 % boodle and is wide of less than natural ingredients that should be avoided where potential, but surely not consumed on a casual basis .

Quick health tip: Here’s how to make the healthiest cereal in Australia

As a dietician and a epicure, I can tell you that the healthy and tastiest cereal in Australia is : homemade muesli !
One of our favorite muesli meter ( and money ) saving ‘ hacks ’ is to buy a big udder of rolled oats and a bag of mix nuts from my local memory and then… mixing them up in a container. Yes, it is that easy !
There isn’t a faster or healthier cereal we can think of!
The lone time drain is that you ’ ll have to buy your ingredients, but after that, it only takes a few minutes to mix your ingredients in an airtight container and it ’ s good to serve. then every dawn, for the future calendar month, you equitable have to pour and eat .
Save money by buying your rolled oats and mixed nuts in bulk.

Your healthy homemade muesli will store very well in the cupboard for up to a month, arsenic long as you have a commodity choice airtight container .

Remember, eating healthy is often just about going back to basics, and keeping it simple.

In the end, healthy cereals, or food of any kind, comes depressed to choosing dependable quality ingredients. And if you alone remember one thing today, remember what we always tell the 28ers on our program : just eat real food.

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Our on-line nutriment & fitness program was designed to make healthy eating flying, easy and delicious. As a 28er you ’ ll not lone have a tasty hebdomadally food plan to follow, and agile and easy workouts you can do at base with me… but you ’ ll learn more healthy life hacks, just like you learned in this healthy grain article !
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Posted by Shahna Sarpi

Shahna is a restricted dietician passionate about helping people live a nutrify life through goodly eating and life style practices. Utilising a whole foods approach to nutrition, Shahna aims to educate and inspire people to become their healthiest selves. With a love of food and being in the kitchen, she enjoys cooking up a storm and creating healthy recipes that everyone will enjoy .

source : https://nutritionline.net
Category : Healthy