Loving the BITE: Cyclists’ Great (Non) Cereal Challenge

Nutrition (per serving): 110 calories, 26 grams carbohydrates, 3 grams fiber, 1 grams protein

Nutrition (per 330-380 calories for comparison): 330 calories, 78 gm total fat, 3 grams fiber, 3 grams protein

Ingredients: Sugar, corn flour blend (whole grain yellow corn flour, degerminated yellow corn flour), wheat flour, whole grain oat flour, oat fiber, soluble corn fiber, contains 2% or less of partially hydrogenated vegetable oil (coconut, soybean and/or cottonseed), salt, red 40, natural flavor, blue 2, turmeric color, yellow 6, annatto color, blue 1, BHT for freshness. Vitamins and Minerals: Vitamin C (sodium ascorbate and ascorbic acid), niacinamide, reduced iron, zinc oxide, vitamin B6 (pyridoxine hydrochloride), vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), vitamin A palmitate, folic acid, vitamin D, vitamin

Overall Comments: I’m a bit speechless when I think that this may be the majority of someone’s entire breakfast.  There’s no way  to get around it, most “sugar cereals” are simply sugar, refined grains (which act like sugar in our bodies), and chemical colorings/flavors.

Pros: Having a hard time coming up with any.

Cons: High sugar, low fiber, low protein, chemical colorings and additives

Raisin Bran and the Like:

Nutrition (per serving):190 calories, 46 grams carbohydrates, 7 grams fiber, 5 grams protein

Nutrition (per 330-380 calories for comparison): 380 calories, 92 grams carbohydrates, 14 grams fiber, 10 grams protein

Ingredients: Whole grain wheat, raisins, wheat bran, sugar, brown sugar syrup, contains 2% or less of salt, malt flavor. Vitamins and Minerals: Potassium chloride, niacinamide, reduced iron, vitamin B6 (pyridoxine hydrochloride), zinc oxide, vitamin B2 (riboflavin), vitamin B1 (thiamin hydrochloride), vitamin A palmitate, folic acid, vitamin D, vitamin B12.

Overall Comments: Overall, this cereal’s a bit better as it’s higher in fiber and protein than most “sugar cereals.” However, since there are still grams of carbs in just one serving, it can make for a breakfast too high in carbs.

Pros:  Overall, minimal ingredients, high fiber, moderate protein.

Cons:  Too high in carbohydrates and sugar, with 3 high-sugar sources (2 refined sugars) first ingredients: raisins are a high sugar fruit, sugar, and brown sugar syrup.

Kashi GoLean Crunch and the like:

Nutrition (per serving): 200,

35, 8 ,9 (if 1.5 = 350, 53, 12, 13), 260 omega 3s (390 omega-3s) 200 calories, 35 grams carbohydrates, 8 grams fiber, 9 grams protein, 260 mg omega-3s (plant-based)

Nutrition (per 330-380 calories for comparison): 350 calories, 53 grams carbohydrates, 12 grams fiber, 13 grams protein, 390 mg omega-3s (plant-based)

Ingredients: Kashi Seven Whole Grains & Sesame Blend (Whole: Hard Red Wheat, Brown Rice,  Barley, Triticale, Oats, Rye, Buckwheat, Sesame Seeds), Soy Flakes, Brown Rice  Syrup, Dried Cane Syrup, Chicory Root Fiber, Almonds, Whole Flax Seed, Whole  Oats, Expeller Pressed Canola Oil, Honey, Salt, Natural Flavor, Mixed  Tocopherols For Freshness

Overall Comments: Really, I think this is a good cereal choice overall.  It does have a good amount of fiber, protein, and relatively moderate carbs - good balance.  Unfortunately, it also has 2 sources of refined sugar in the first 5 ingredients.

Pros: Good fiber, protein, and omega-3s. 

Cons: 2 sources of refined sugars in first 5 ingredients.

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