Breakfast Cereal 411

If you’ve had an appointment with me you know that I ask for examples of what you eat throughout the day.  The most common response for breakfast is cereal, so when I saw this infographic from I had to share it with you.

If you want to be healthy, if you want to manage your blood sugar & insulin, if you want to manage your inflammation, if you want to manage your weight, you’ll commit to protein for breakfast.  You can see from this infographic that you’re starting your day with a half a bowl of sugar! This is not the way to start the day if you want any of the above.

Aside from managing all of the above by consuming protein in the morning, let’s talk about what else consuming these cereals mean to you.  Let me summarize the ingredient lists of these cereals for you.  We have sugar, GMO grains (or GMO whole grains), artificial flavors, artificial dyes/colors, sugar, chemical stabilizers, chemical preservatives, and more sugar.  This is health?  I mean who cares if it says whole grain on the box.  Look at these ingredients!  And who ever has seen a grain in the shape of a mini-donut?  Not me.  These are not really whole grains but that’s a whole other story.

Let’s just say you give these to your kids as well.  Have mercy.  There is loads of research that shows that artificial flavors, dyes & colors negatively affect the way a child’s brain functions.  If your child has behavioral issues, ADD, ADHD, autism spectrum disorders or learning disabilities they should never consume these ingredients. And sugar?  Sugar is like crack to the brain. Kids & Adults need nutrition to function properly both physically and mentally.

I have people that come in and claim they are following doctors orders and eating a “good” fiber cereal for breakfast.  These are generally people with cholesterol issues or gut health issues.  Wheat breaks down to sugar in the blood extremely fast which is not good for cholesterol. And wheat & its gluten is probably one of the worst foods for people with gut issues.  Let me just show you a few of FiberOne’s ingredients.  The pic below is from the FiberOne website. Corn Bran is processed and likely genetically modified, as most corn in processed food is GMO. Modified Wheat Starch is made by physically, enzymatically or chemically altering starch to change its inherent properties. Xanthum Gum and Cellulose gum are cheap fiber fillers. Coloring is added as well as Aspartame, an artificial sweetener that causes endless health issues for many people. Let me say that if you want some fiber, eat an apple!  Or hey how about some veggies.  This is the way to up your fiber intake, not processed & chemically made products.


I just ask that you start reading labels so you are aware of what you and your family are eating.  One point to remember as well is that most serving sizes are 1/2 cup.  I find most people eat 2 – 4 times this much in a bowl, which means you have to double or more the nutrition information. My end game is to get you to stop reading labels because you are buying all whole real food. You know, fruits, veggies and meat, poultry, fish & eggs. But while you’re making this transition, learn about your food and what it actually is that you are putting in your body.

If you have specific questions, just leave me a comment.

This entry was written by Dr. Shelly Masters , posted on Tuesday October 15 2013at 02:10 pm , filed under Health News and tagged , , , , , , , , , . Bookmark the permalink . Post a comment below or leave a trackback: Trackback URL.

2 Responses to “Breakfast Cereal 411”

  • Brenda says:

    What do you think of Old Fashioned Oatmeal with fruit and Almond Milk?

    • I don’t mind Gluten Free Rolled Oats. You might want to add nuts to your oatmeal as well. My only problems with oatmeal are 1. They generally have gluten in them unless noted, like Bob’s Red Mill. 2. They can’t be quick oats, these are too processed. Rolled or steel cut oats are closer to whole grains.

      If I’m having oatmeal it’s usually Bob’s Red Mill Gluten Free Rolled Oats.

      Just a note: I also usually have it in the evenings as I like to start the day with protein.

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