It seems like there’s more attention than ever being paid to the cereal aisle. This popular section of the grocery store is where you’ll find everything from better-for-you granola, like Struesli, to sugar-laden, brightly colored, highly processed pieces. So it can be a difficult category to navigate.
Due to recent widespread petitions and media coverage, more shoppers than ever are fixating on additives and ingredients in cereal, like artificial dyes and preservatives, and questioning their presence. Many brands have been adding artificial ingredients to cereals for years in order to create the most appealing, longest-lasting, sweet tasting options that shoppers will buy and kids will ask for.
But there’s a wave of health-conscious consumers using their food dollars to vote for better alternatives, including healthy cereals that are made with simple, real-food ingredients. Here’s what to watch for and how to make the best clean cereal choices.
Artificial Additives In Cereals
It doesn’t take a detective to be able to spot the brightly colored cereals and sugar-coated flakes that are probably not the wisest health choice. But other unwanted additives may not be so easy to find. Here are some added preservatives and chemicals that are generally recognized as safe, but may either be unnecessary or undesirable for a pantry staple food like cereal:
- BHT - butylated hydroxytoluene, a preservative that keeps cereal and other foods fresh, has been linked to tumor growth in mice studies and reasonably anticipated (not confirmed) to be a human carcinogen.
- Artificial dyes - dyes like Red 3, Red 40, Yellow 5, Yellow 6, Blue 1, Blue 2, and Green 3 exist in cereals to make them brightly colored (like Trix, Fruity Pebbles, Fruit Loops, and colored marshmallows) and thus very appealing to kids. Some studies have linked artificial dyes to an exacerbation of symptoms in kids with attention deficit/hyperactivity disorder (ADHD)
- Artificial sweeteners - high-intensity chemical sweeteners, like aspartame and sucralose, are sometimes used in cereals to lower the calorie count while maintaining a sweet flavor. In some studies, these sweeteners have been linked to a negative effect on weight control, gastrointestinal issues, and insulin resistance.
Spotting Better Cereal Choices
Since cereal and granola are breakfast foods that people eat so often - sometimes every day – making better choices can make a difference in one’s overall health. When looking for healthy cereal choices, keep the following in mind.
- Low in added sugars - sweet cereals are one of the main sources of added sugars in the standard American diet. Seek out cereals that contain 6 grams or less of added sugars. The less, the better! Some cereals contain as much as 50% sugar, which can cause a blood sugar crash and energy lull shortly after eating breakfast. Struesli has zero added sugars (and zero added sweeteners) but still tastes delicious due to the subtle natural sweetness of tiger nuts.
- Contains fiber - at a minimum, look for cereals that provide 3 grams of fiber per serving. The more, the better! Fiber is a nutrient that we all need more of for improving digestive health, blocking the absorption of fats into the bloodstream, and helping us feel satiated from the foods we eat. Struesli Original contains 5 grams of fiber, including prebiotic fiber, thanks to the tiger nuts, nuts, and seeds.
- Whole food ingredients - cereals that are made from whole grains or other whole food sources, such as nuts, seeds, and dried fruits, are made with less processing and thus contain more nutrients. Struesli Original, for example, contains walnuts, pecans, coconut shreds, and three nutritious seeds that contribute good-for-you monounsaturated fats, fiber, vitamins, minerals, and antioxidants.
- Organic ingredients - choosing staple foods that carry the USDA Organic seal means you're picking a food that contains high-quality ingredients. What you’re NOT getting when you buy an organic product is artificial preservatives, colors, flavors, or GMOs. You’re also supporting a more sustainable system that is better for farmers, the environment, and you. Learn why Struesli has chosen to be USDA Organic since the beginning.
Weaning high-sugar, high-processed cereals out of the pantry and replacing it with low-sugar, high-fiber, high-quality choices can make an impact. Especially for a food that’s eaten several times each week. The sweet spot comes when you find a healthy cereal that also tastes so delicious, too, which is why I’m so excited for you to start your Struesli habit.
Written by Jessie Shafer, RD
February 27, 2025
