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Breakfast cereals are a popular choice in the morning. They are considered practical, provide energy, and often contain important nutrients such as vitamins, minerals, and fiber. However, not all varieties are healthy. Many products are highly processed and contain a lot of sugar. A new analysis shows that breakfast cereals can help fill nutrient gaps – or they can promote unhealthy habits. So, what is the truth?

What’s in Breakfast Cereals?

Breakfast cereals are usually made from grains like wheat, oats, rice, or corn. These grains contain three main components: the fiber-rich bran, the starchy endosperm, and the nutrient-rich germ. In the 19th century, Dr. John Harvey Kellogg developed the first cereals to improve the health of his patients. Today, the grains are industrially processed, milled, sweetened, enriched, and shaped into flakes or rings.

Many cereals contain added vitamins like B12 or D – which are especially important for people with specific diets, such as vegans or those with lactose intolerance. Children, pregnant women, and the elderly also benefit from these enriched products.

What Does the Research Say?

Studies show that many people do not consume enough essential nutrients. A U.S. study found that without enriched cereals, many children and adolescents would suffer from deficiencies. Fiber is also lacking in many Western diets – 90% of people don’t consume enough of it.

Professor Sarah Berry from King’s College London explains: “Cereals can help compensate for iron or fiber deficiencies.” In the UK, nearly 50% of teenage girls do not reach the recommended iron intake. In the U.S., around 14% of adults are affected by this as well.

But there are also risks.

The Downside: Sugar, Processing, and Blood Sugar Spikes

Many cereals contain high amounts of sugar. A serving of sugared cornflakes (30g) contains about 11g of sugar – that’s 12% of the recommended daily limit in the UK. Even seemingly healthy mueslis with dried fruit can contain almost 10g of sugar per serving.

According to Professor Berry, this can lead to a rapid increase in blood sugar – followed by fatigue and hunger. “Many people eat earlier and consume more calories after a sweet breakfast.” Her studies show that people who eat highly processed cereals often reach for their next meal 30 minutes earlier – and consume about 100 extra calories a day.

Moreover, many products are heavily industrially processed. They contain preservatives, colorings, or artificial flavors. While these are regulated in Europe, researchers warn of potential impacts on gut health. Long-term consequences are still not fully understood.

Not All Processed Foods Are Bad

Recent studies show that not all processed foods should be generalized. A Harvard study from 2024 found that some enriched cereals, yogurts, or dairy products have positive effects on heart health – in contrast to highly sugary beverages or processed meats.

How to Make a Healthier Breakfast

Not all cereals are created equal. Choosing low-sugar mueslis or whole-grain flakes can allow you to benefit from the positive ingredients. Products with less than 5g of sugar and at least 3g of fiber per serving are especially good.

The combination also makes a difference. Adding protein (e.g., yogurt), healthy fats (e.g., nuts), and fresh fruits to your breakfast helps you stay full longer and prevent cravings. Professor Berry, for example, mixes kefir and nuts into her store-bought muesli. “You should consider how to improve your cereals,” she says. “It’s about creating balance.”

Porridge as a Healthy Alternative

Oatmeal – also known as porridge – is considered especially healthy. A large study with over 470,000 participants showed that those who eat at least 19g of oats daily significantly reduce their risk of type-2 diabetes and cardiovascular diseases. This is mainly due to beta-glucan, a soluble fiber that lowers cholesterol levels and regulates blood sugar.

Important: Instant oats often appear less healthy because, due to their processing, they are digested faster, which leads to quicker blood sugar spikes.

Breakfast cereals can be a practical nutrient source – or a sugar trap. The crucial question is: How are they processed, and what do we combine them with? By opting for low-sugar, high-fiber varieties and complementing them with healthy foods, you can start your day with energy and balance.