The 4 Best Breakfast Cereals

Breakfast cereals are much more than just corn flakes and sugared cereals, and they give you a great start to the day!
The 4 Best Breakfast Cereals
Valeria Sabater

Written and verified by psychologist Valeria Sabater.

Last update: 09 October, 2022

Oatmeal allows you to tackle the day full of energy, thanks to the vitamins it provides. Plus, since it is rich in fiber, it helps with bowel movements and keeps you full. When people think of breakfast cereals, they only thing they usually think of is corn flakes and sugared cereals. In this article we’ll be showing you there’s a whole lot more.

Cereals are an indispensable part of your diet. So, why not include them in your daily breakfast plans? They’re great! Some people prefer to avoid them because they think they have too many calories or too much sugar. So, is it true that cereals cause us to gain weight?

No, it’s not true at all. Cereal is a great addition to any breakfast. If you eat them in a balanced way along with a variety of other foods, they will give you the energy you need to start your day off strong without gaining a single pound.

Learn more in the article below.

Why should we eat cereal at breakfast?

Are you a cereal-lover? Well, then, don’t worry. If you eat them in a balanced fashion, you’ll definitely start to see the results they’ll have on your health. Take a look at everything that cereals can do for you:

  • Cereals are rich in a number of vitamins and minerals, making them perfect for both adults and children.
  • Cereals give us energy, making them a great way to start out your day.
  • They are part of a healthy, balanced diet. If consumed in proper amounts, they can help you maintain a balanced weight.
  • They are rich in carbohydrates and protein.
  • They are rich in fiber, making them a great way to prevent constipation.
  • Cereals allow us to balance out blood sugar levels.
  • They are great for intestinal health.
  • They are good for treating digestive and stomach problems.

As you know, there are many ways to consume cereals: as seeds, breads, flours and the classic breakfast cereals that lots of food companies sell, combined with other ingredients. You should be extra careful when it comes to these products, because not all of them are so healthy:

  • Avoid any breakfast cereals with artificial coloring agents. Although these may seem fun for kids, they are not recommended for your health.
  • Avoid cereals with added sugars.
  • Lots of breakfast cereals come with dried fruits, chocolate or even nuts. If you want to lose weight, you should know that these products are not recommendable for you. “Muesli”-type cereals, for example, tend to have lots of calories, so make sure that you stick to moderate consumption of these products.
  • Cereals with chocolate or honey also tend to have too much sugar.

The best breakfast cereals

You just got out of bed, and it’s been between 6 and 8 hours since you last ate. Your organism needs nutrients and energy to start the day. Which cereals are best for eating at breakfast time?

1. Whole rye

Some rye bread and jam.

Rye is one of the best cereals that you can eat. In this case, we recommend having a delicious piece of rye bread toast with plum, orange or blueberry jam (make sure it is the sugarless variety). Combine this breakfast with a glass of natural fruit juice or a cup of tea, and this will make your breakfast as nutritious as it is filling.

  • Rye gives you a type of dietary fiber that has very few calories and much more fiber than whole wheat.
  • It is rich in vitamin A and folic acid.
  • Rye is perfect for purifying your blood and reducing that so-called bad cholesterol.

2. Buckwheat

Some bread and cake made from buckwheat.

You may not be familiar with this type of cereal, but we are here to tell you that it’s one of the healthiest ones out there. Here’s why:

  • Buckwheat is rich in (omega 3) linoleic acid, minerals such as iron and copper, vitamins B1, B2, B3, B5, and folic acid.
  • This cereal is most well known for its high magnesium content, which is essential for proper calcium absorption.
  • Buckwheat is also a liver protector, which can help the liver synthesize vitamins and get rid of toxins.
  • This cereal is great for activating your metabolism, helping you to burn fat, getting rid of toxins and regulating blood sugar levels.
  • Buckwheat helps reduce bad cholesterol.
  • This cereal is present in lots of types of bread. You can also find it in its natural form in natural food stores; to cook it, just follow the same process that you would with oatmeal.

See more: Omega 3: More Foods Than Just Oily Fish

3. Oatmeal

Breakfast cereal with berries.

We love oatmeal. This superfood should be an essential part of your diet, especially at breakfast time, along with chopped apples, strawberries or grapes. How can you resist?

Keep in mind that your best option is always to buy instant oatmeal. That way, you can prepare your breakfast more quickly.

  • Oatmeal is rich in vitamins and amino-acids which are great for taking care of your liver and heart.
  • It is very rich in fiber, which improves intestinal health and prevents constipation.
  • Oatmeal is good for people with diabetes.
  • It has high protein content, which is great for tissue regrowth.
  • Oatmeal is rich in iodine, which helps to protect your thyroids.
  • Remember that oatmeal is wonderful for combating bad cholesterol.

4. Barley

You can prepare a delicious barley and fruit puree, just like in the photo above: it’s delicious! You can also buy breads with barley in them, and eat this toast as part of a healthy breakfast.

  • Barley is one of the best cereals out there for completely reducing bad cholesterol levels. To take advantage of this benefit, you should eat it for breakfast for an entire month.
  • The healthiest kind of barley is whole grain or pearl barley. It’s easy to find at any natural food store, and it’s as healthy as it is delicious.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Albertson, A. M., Thompson, D., Franko, D. L., Kleinman, R. E., Barton, B. A., & Crockett, S. J. (2008). Consumption of breakfast cereal is associated with positive health outcomes: evidence from the National Heart, Lung, and Blood Institute Growth and Health Study. Nutrition Research28(11), 744–752.
  • Liljeberg, H. G. M., ??kerberg, A. K. E., & Bj??rck, I. M. E. (1999). Effect of the glycemic index and content of indigestible carbohydrates of cereal-based breakfast meals on glucose tolerance at lunch in healthy subjects. American Journal of Clinical Nutrition69(4), 647–655.
  • Topping, D. (2007). Cereal complex carbohydrates and their contribution to human health. Journal of Cereal Science46(3), 220–229.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.