September 2008: High Fructose Corn Syrup in Cereals

We are excited to talk a bit about high fructose corn syrup in cereals today.  Over the summer, Stacey Baker and I were having a conversation about what kinds of cereals are good for kids to eat.  One of her kids favorite cereals was Smart Start by Kellogg, which has a huge “Healthy Heart” branding strategy on the box, claiming great health benefits from the consumption of the product.  The fiber content checks out okay, so who would think that it would have such alarming ingredients?  Here is what we found when investigating the label (specifically for Kellogg’s Smart Start Cereal Healthy Heart Lightly Sweetened):

INGREDIENTS: Oat Bran, Rice, Sugar, Oat Clusters (Sugar, Toasted Oats [Rolled Oats, Sugar, High Fructose Corn Syrup, Partially Hydrogenated Soybean Oil, Molasses, Honey], Wheat Flakes, Crisp Rice [Rice, Sugar, Malt, Salt], Corn Syrup, Polydextrose, Honey, Cinnamon, BHT for Freshness, Artificial Vanilla Flavor), High Fructose Corn Syrup, Malt Flavoring, Potassium Chloride, Salt, Baking Soda, Ascorbic Acid (Vitamin C), Niacinamide, Zinc Oxide, Reduced Iron, Calcium Pantothenate, Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Thiamin Hydrochloride (Vitamin B1), BHT (Preservative), Vitamin A Palmitate, Folic Acid, Vitamin B12, Vitamin D.

What are some of the concerns (sugar content aside)?

–          Corn syrup.  Many people have corn intolerance, so something to be aware of

–          Partially hydrogenated soybean oil (a trans fat—bad– and perhaps a great topic for a future newsletter!)

–          BHT, a preservative used in common household foods to prevent them from oxidizing (going rancid when exposed to air).  There is concern that BHT  may cause cancer. “The structure of BHA and BHT will change during this process [of preserving food], and may form a compound that reacts in the body,” says Christine Gerbstadt, MD, MPH, RD, LDN, a spokesperson for the American Dietetic Association. “BHA and BHT are not stable or inert. They’re not just hanging out and being excreted by the body.” Gerbstadt says that they are obviously not added for the purpose of giving people cancer, but for some people, some of the time, there may be that risk.” (1)

–          High fructose corn syrup.  Here is what Dr. Andrew Weil had to say about high fructose corn syrup in his August 2008 edition of “D. Andrew Weil’s Self Healing” newsletter (2).  In one of the columns, Dr. Weil explains the difference between fructose and high fructose corn syrup”:

“Fructose is a sugar found naturally in fruits and some vegetables.  High fructose corn syrup (HFCS) is a liquid sweetener made by treating starch extracted from corn with enzymes.  A new marketing campaign by corn refiners suggests that HFCS is natural, but, in fact, it’s a highly processed ingredient that doesn’t exist in nature.  HFCS can be found in everything from sodas, fruit drinks, and baked goods, to condiments, salad dressings, and baby food.  Unlike the natural fructose in fruit, diets high in HFCS may harm the liver, raise triglyceride levels, and promote insulin resistance.  According to a 2007 study, sodas with HFCS are high in reactive compounds thought to trigger tissue damage that can promote diabetes.  Although the American Medical Association recently said HFCS doesn’t contribute to obesity more than other caloric sweeteners, I disagree, and predict that it will be shown to be a major driver of the obesity epidemic in kids.  I consider HFCS a marker of low quality processed foods.”

Wow.  Enough said, we think?  Stacey and her kids have tossed the box of Smart Start and have been on a tasting adventure to find a new cereal alternative ever since.  Also, you should know that most, if not all, of Kellogg’s cereals have HFCS in them, even those that you wouldn’t consider to be “sweet” (Rice Krispies, for example).  Don’t worry, we have substitution suggestions for you!  Listed at the end of this email are some cereals (examples, I’m sure there are many more) that pass the no- HFCS test, and they are widely available.  You can even get them through Peapod!

Some of you may not even serve cereals for breakfast (my kids won’t eat cereal), but it is nice to have some options for some “mix ins” when making granolas or on-the-go snacks. If you do chose cereals for a breakfast meal, try to make sure you also give your kids some protein along with their meal.  Cereals supply a lot of carbohydrates (a macro nutrient kids don’t seem to have any problem getting enough of).  Proteins are great for sustained energy and controlling  blood sugar swings (the highs and lows you feel from eating carbohydrates alone).  I try (the important word is try) to have my kids eat some protein source with each meal.   At the breakfast table, I have luck with eggs (sometimes disguised in French toast, sometimes hard boiled), smoked salmon, and deli meat rolls.  Make sure smoked salmon/ diet meats are nitrate free.

Here are some other great ideas from you about cereals:

Molly Jarmusz: –  “I often give my kids Kashi cereals- various kinds.  Our favorite is the really high fiber one – Good Friends- we call it ‘phone cereal’ as the little log-like pieces are often bent & looked like phone receivers to my kids.  We sometimes also mix one of these or All Bran, etc with something more fun like Cheerios.  We call that “A Mix”.  Finally, wheat germ is ‘sprinkles’.  (That one doesn’t fly all the time though).”

Cindy Dooley:  “My kids are not big cereal eaters but when they do it’s plain old 100% shredded wheat.  Another great breakfast idea is oatmeal.  I add flaxseed and protein powder to my kids’ and they still eat it up.”

Sandra (Guylay) Lawson:  “For the record, our preferred breakfast (for kids and me) is grapenuts with vanilla yogurt. Calcium, vitamins + minerals, taste + texture . . . it’s all there.”

Thanks guys, for reminding us that there are some really good “old fashioned” cereals (even from the big manufacturers) that are very healthy.  Post, for example, has a line of cereals called Post Healthy Classics.  Many of these are healthy (grape nuts has more fiber than sugar, and 6 grams of protein per serving).  Just watch for BHT in the ingredients, as the big manufacturers tend to use these types of preservatives.  Grape Nuts does not list BHT.

Oatmeal is a delicious whole grain.  You can get them as rolled oats (Quaker is the most widely known brand), which means that the whole oat grain is smashed flat with a roller.  Quick cooking rolled oats are cut oats that are smashed with a roller.  I would suggest avoiding instant oats, which are pre-cooked in water and then dried out again.  If you haven’t tried steel cut oats, you should!  (McCanns is a good brand, and it is imported from Ireland so it should not have the wheat cross-contamination issue that makes American oats difficult for people with gluten intolerance to digest).  Steel cut means that the whole grain is cut with a steel blade into 3 or 4 pieces, but not smashed.  If you have ever read the South Beach diet, you may recall that Dr. Arthur Agatstun loved steel cut oats given the fact that they do not have a huge blood sugar rise associated with them.

And thank you to everyone for your enthusiasm and support!  I look forward to being in touch with you soon.  Look for your next Healthy Kids Ideas Exchange newsletter next month, when Audrey Buchner, Jen Cortina and I will explore non-toxic house cleaners… it should be very interesting!

Fondly,

Kathryn Guylay

Disclaimer: This column is for information only, and no part of its contents should be construed as medical advice, diagnosis, recommendation or endorsement by the author. You should always ask your physician for his or her recommendation before starting any new health-related activity.

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Sources:
(1)  12 Food Additives to Avoid (Thank you to Mary Griffin for alerting me to this list!)
http://health.msn.com/nutrition/slideshow.aspx?cp-documentid=100204508

(2) Dr. Andrew Weil’s August 2008 edition of “D. Andrew Weil’s Self Healing” newsletter.

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Examples of cereals with no HFCS and their ingredients (see list below):

Note on how they are ordered:  I took the sugar grams per serving and subtracted out the fiber grams per serving.  This gives us the net sugar-fiber grams, listed in purple.  I listed cereals from the lowest to the highest.  For a reference point, Kellogg’s Smart Start (see ingredients above) has 17 grams of sugar per serving and 5 grams of fiber, for a net sugar-fiber count of 12.  The list below has cereals with net sugar-fiber counts up to 9, so remember as you go down the list that they are getting sweeter and sweeter!

Within each category (of sugar-fiber grams), I’ve listed the cereals with the highest protein (grams per serving) first.  Protein content is listed in orange, and is very important to keep in mind given cereal’s inherent nature—a carbohydrate.

There are certainly many more good ones out there, these are just some examples you may want to try.

I know many of you have children with food allergies and/or intolerances.  Many of the cereals listed below contain such ingredients as corn, oats, nuts, wheat and other high allergy foods.  Please read the ingredients!

My additional comments are in blue.  Stacey Bakers are in red.  Happy shopping!

————————————more fiber than sugar (grams per serving):

Kashi GOLEAN Cereal with High Protein & High Fiber. INGREDIENTS: Soy Grits, Kashi Seven Whole Grains and Sesame (Hard Red Winter Wheat, Long Grain Brown Rice, Whole Grain Oats, Barley, Triticale, Rye, Buckwheat, Sesame Seeds), Evaporated Cane Juice Syrup, Cornmeal, Corn Flour, Soy Protein, Wheat Bran, Oat Fiber, Corn Bran, Honey, Evaporated Cane Juice, Natural Flavors, Calcium Carbonate, Salt, Annatto.  More fiber than sugar.  Protein: 13g.

Post Healthy Classics Cereal Grape-nuts. INGREDIENTS: Whole Grain Wheat Flour, Wheat Flour, Malted Barley Flour, Salt, Dried Yeast, Soy Lecithin. Vitamins and Minerals: Reduced Iron, Niacinamide, Zinc Oxide (Source of Zinc), Vitamin B6, Vitamin A Palmitate, Riboflavin (Vitamin B2), Thiamin Mononitrate (Vitamin B1), Folic Acid, Vitamin B12, Vitamin D.  Net sugar-fiber:  More fiber than sugar. Protein: 6g.

Kashi Good Friends Cereal 7 Grain Sesame with Flakes, Twigs & Granola. INGREDIENTS: Wheat Bran, Granola (Whole Grain Oats, Whole Grain Wheat, Brown Rice Syrup, Evaporated Cane Juice, Crisp Rice [Rice Flour, Evaporated Cane Juice, Malt Extract, Salt], Evaporated Cane Juice Syrup, Expeller Pressed Canola Oil, Waxy Maize Starch, Salt, Honey, Natural Flavors, Mixed Tocopherols [Natural Vitamin E] Added for Freshness), Evaporated Cane Juice Syrup, Yellow Corn Meal, Corn Flour, Kashi Seven Whole Grains & Sesame Flour (Stone Ground Whole: Oats, Long Grain Brown Rice, Rye, Hard Red Winter Wheat, Triticale, Buckwheat, Barley, Sesame Seeds), Corn Bran, Oat Fiber, Wheat Bran, Soy Protein Concentrate, Expeller Pressed Canola Oil, Salt, Natural Flavor, Annatto (Color).  More fiber than sugar.  Protein:  5g.

Nature’s Path Cereal Multigrain Heritage Flakes Organic. INGREDIENTS: Organic Kamut Wheat Bran, Organic Evaporated Cane Juice, Organic Spelt Flour, Organic Whole Oat Flour, Organic Whole Wheat Meal, Organic Barley Flour, Organic Barley Malt Extract, Organic Quinoa, Sea Salt, Organic Honey.  A good substitute for corn flakes. More fiber than sugar.  Protein:  4g.

Nature’s Path Flax Plus Cereal Multibran with Omega-3 Organic. INGREDIENTS: Organic Whole Wheat Flour, Organic Wheat Bran, Organic Evaporated Cane Juice, Organic Flaxseed, Organic Oat Bran, Organic Barley Malt Extract, Rice Extract, Sea Salt, Tocopherols (Natural Vitamin E).  A good substitute for corn flakes. More fiber than sugar.  Protein:  4g.

Kashi 7 Whole Grain Cereal Puffs. INGREDIENTS: Kashi Seven Whole Grains & Sesame Blend (Whole Hard Red Winter Wheat, Whole Long Grain Brown Rice, Whole Oats, Whole Barley, Whole Triticale, Whole Rye, Whole Buckwheat, Sesame Seeds).  More fiber than sugar.  Protein:  2g.

————————————sugar grams minus fiber nets 0 (grams per serving):

Kashi Heart to Heart 7 Whole Grain Cereal Honey Toasted Oats. INGREDIENTS: Whole Oat Flour, Oat Bran, Evaporated Cane Juice, Yellow Corn Meal, Corn Flour, Kashi Seven Whole Grains & Sesame Flour (Whole: Oats, Long Grain Brown Rice, Rye, Hard Red Winter Wheat, Triticale, Buckwheat, Barley, Sesame Seeds), Oat Fiber, Wheat Germ, Honey, Salt, Decaffeinated Green Tea Extract, Sodium Bicarbonate, Ascorbic Acid (Vitamin C), Natural Flavor, Activin Grape Seed Extract, Alpha Tocopherol (Natural Vitamin E), Tomato Extract (Source of Lycopene), Turmeric for Color, Pyridoxine Hydrochloride (Vitamin B6), Zinc Oxide, Ferrous Fumarate, Beta Carotene (Source of Vitamin A), Folic Acid, Vitamin B12.  Net sugar-fiber: 0g. Protein:  4g.  Stacey says, “Another great new find is Kashi Heart to Heart 7 Whole Grain Cereal Honey Toasted Oats. They liked its sweet, melt-in-your-mouth taste and the heart-shaped pieces were so much fun for them to eat. That alone made breakfast much more appealing!”

Bear Naked Cereal Low Sugar Triple Berry Crunch Natural. INGREDIENTS: Whole Grain Oats, Evaporated Cane Juice, Crisp Rice (Rice and Barley Malt), Oat Bran, Whole Grain Flax Meal, Strawberries, Blueberries, Raspberries, Natural Flavors.  Net sugar-fiber: 0g. Protein:  4g.

Barbara’s Bakery Puffins Cereal Original 100% Natural.  INGREDIENTS: Yellow Corn Flour, Corn Bran Flour, Unsulphured Molasses, Oat Flour, Expeller Pressed High Oleic Oil (Canola and/or Sunflower), Salt, Baking Soda, Natural Vitamin E, Vitamin C.  My kids love to eat this as a snack; I use it as a mix-in for a granola type pick-me-up.  Net sugar-fiber: 0g,   Protein:  2g.

Kashi 7 Whole Grain Cereal Honey Sunshine . INGREDIENTS: Organic Whole Wheat Bran, Organic Whole Wheat Meal, Organic Evaporated Cane Juice, Organic Soy Flour, Organic Puffed Kamut, Organic Flaxseeds, Organic Barley Malt Extract, Organic Soy Fiber, Organic Oat Bran, Organic Freeze-dried Blueberries, Sea Salt, Organic Cinnamon, Calcium Carbonate, Folic Acid, Cyanocobalamin (Vitamin B-12), Tocopherols (Natural Vitamin E) Added to Enhance Freshness.  Net sugar-fiber:  0g. Protein:  2g.

————————————sugar grams minus fiber nets 1 (gram per serving):

Kashi Promise Cereal Autumn Wheat Organic. INGREDIENTS: Organic Whole Grain Wheat, Organic Evaporated Cane Juice, Natural Flavor.  Net sugar-fiber: 1g. Protein:  5g.

Barbara’s Bakery Shredded Cereal Multigrain Spoonfuls 100% Natural.  INGREDIENTS: Whole Oat Flour (With Added Oat Bran), Yellow Corn Flour (With Added Corn Bran), Unsulphured Molasses, Whole Wheat Flour, Salt, Baking Soda, Natural Vitamin E, Vitamin C.  Net sugar-fiber 1g:  Protein:  4g.

Bear Naked Cereal Low Sugar Vanilla Almond Crunch Natural. INGREDIENTS: Whole Grain Oats, Pear Juice Concentrate, Sliced Almonds, Natural Vanilla Flavor, Oat Bran, Crisp Rice (Rice and Barley Malt), Whole Grain Flax Meal, Almond Extract.  Net sugar-fiber: 1g. Protein:  4g.

————————————sugar Grams minus fiber nets 2 (grams per serving):

Kashi Mighty Bites Cereal Honey Crunch. INGREDIENTS: Whole Oat Flour, Evaporated Cane Juice, Whole Wheat Flour, Oat Bran, Soy Protein Isolate, Corn Flour, Corn Meal, Kashi Seven Whole Grains 7 Sesame Flour (Whole: Oats, Hard Red Winter Wheat, Long Grain Brown Rice, Rye, Triticale, Barley, Buckwheat, Sesame Seeds), Oat Fiber, Wheat Germ, Natural Flavors, Honey, Salt, Expeller Pressed Canola Oil, Calcium Carbonate, Baking Soda, Choline Bitartrate, Magnesium Oxide, Turmeric for Color, Vitamin C (Ascorbic Acid), Iron, Vitamin B3 (Niacin), Zinc Citrate, Vitamin E for Freshness (Mixed Tocopherols), Vitamin E (Alpha Tocopherol Acetate), Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), Vitamin A (Palmitate), Folic Acid, Vitamin B12, Vitamin D. Contains Wheat and Soy Ingredients.  Net sugar-fiber: 2g. Protein:  5g.

Bear Naked Granola Peak Protein. INGREDIENTS: Bearly Processed and Utterly Naked Ingredients: Whole Grain Oats, Wildflower Honey, Soy Flakes, Expeller Pressed Canola Oil, Fruit Juice Sweetened Cranberries, Soy Protein Isolate, Sunflower Seeds, Crisp Rice (Rice and Barley Malt), Whole Grain Flax Meal, Cinnamon, Natural Flavor.  Net sugar-fiber: 2g. Protein:  5g.

Annie’s Homegrown Cereal Bunny Love All Natural. INGREDIENTS: Organic Oat Flour, Organic Corn Flour, Oat Fiber, Organic Evaporated Cane Juice, Salt, Baking Soda (Sodium Bicarbonate), Natural Flavor.    A substitute for cheerios.  Sugar listed as 2g, no fiber listed?  Protein:  3g.

Bear Naked Granola Apple Cinnamon. INGREDIENTS: Bearly Processed and Utterly Naked Ingredients: Whole Grain Oats, Wildflower Honey, Expeller Pressed Canola Oil, Walnuts, Apples, Coconut, Almonds, Oat Bran, Crisp Rice (Rice and Barley Malt), Natural Flavors, Whole Grain Flax Meal, Sesame Seeds, Cinnamon. Net sugar-fiber: 2g. Protein:  3g.

Bear Naked Granola Banana Nut. INGREDIENTS: Bearly Processed and Utterly Naked Ingredients: Whole Grain Oats, Wildflower Honey, Soy Flakes, Expeller Pressed Canola Oil, Banana Chips (Banana, Non-Hydrogenated Coconut Oil, Natural Banana Flavoring), Coconut, Almonds, Oat Bran, Walnuts, Natural Flavors, Maple Syrup, Crisp Rice (Rice and Barley Malt).  Net sugar-fiber: 2g. Protein:  3g.

Bear Naked Granola Fruit & Nut. INGREDIENTS: Whole Grain Oats, Wildflower Honey, Expeller Pressed Canola Oil, Almonds, Raisins, Fruit Juice Sweetened with Cranberries, Coconut, Walnuts, Pecans, Maple Syrup, Oat Bran, Whole Grain Flax Meal, Sesame Seeds.  Net sugar-fiber: 2g. Protein:  3g.

————————————sugar grams minus fiber nets 3 (grams per serving):

Familia Swiss Muesli Cereal No Added Sugar with Fruit & Nuts. INGREDIENTS: Oat Flakes, Shredded Whole Wheat And Rye, Dried Raisins, Millet Flakes, Dates, Wheat Germ, Hazelnuts, Dried Apples And Bananas, Almonds.  Net sugar-fiber: 3g, Protein:  7g.

Enjoy Life Granola Nut & Gluten Free Cinnamon Crunch. INGREDIENTS: Brown Rice Flakes, Rice Bran, Evaporated Cane Juice, Brown Rice Syrup, Raisins (Sulfite-Free), Water, Tapioca Flour, Cinnamon, Gum Arabic, Vanilla, Molasses, Ground Flaxseed, Rosemary Extract. Vitamins and Minerals: Calcium, Magnesium, Vitamin C , Niacin (Vitamin B3), Iron, Vitamin B6, Riboflavin (Vitamin B2), Thiamin (Vitamin B1), Folate.  Yummy for making a quick granola— or add to yogurt for a delicious snack– also, allergen free!  Net sugar-fiber: 3g, Protein:  3g.

Enjoy Life Granola Nut & Gluten Free Very Berry Crunch. INGREDIENTS: Brown Rice Flakes, Rice Bran, Evaporated Cane Juice, Water, Brown Rice Syrup, Tapioca Flour, Freeze-Dried Strawberries (Sulfite-Free), Gum Arabic, Freeze-Dried Raspberries (Sulfite-Free), Molasses, Natural Strawberry Flavor, Ground Flaxseed, Rosemary Extract. Vitamins and Minerals: Calcium, Magnesium, Vitamin C, Niacin (Vitamin B3), Iron, Vitamin B6, Riboflavin (Vitamin B2), Thiamin (Vitamin B1), Folate. Yummy for making a quick granola— or add to yogurt for a delicious snack– also, allergen free!  Net sugar-fiber: 3g, Protein:  3g.

Bear Naked Granola Chocolate. INGREDIENTS: Whole Grain Oats, Semi-Sweet Chocolate (Sugar, Chocolate, Cocoa Butter, Soy Lecithin [an Emulsifier], Vanilla), Honey, Brown Rice Syrup, Evaporated Cane Juice, Canola Oil, Natural Flavors, Whole Grain Crisp Rice (Whole Grain Rice, Barley Malt), Cocoa, Ground Flax Seed, Oat Bran, Coconut. Net sugar-fiber: 3g. Protein:  3g.

————————————sugar grams minus fiber nets 4 (grams per serving):

Kashi GOLEAN Cereal Honey Almond Flax Crunch. INGREDIENTS: Kashi Seven Whole Grains & Sesame Blend (Whole: Hard Red Winter Wheat, Long Grain Brown Rice, Oats, Triticale, Barley, Rye, Buckwheat, Sesame Seeds), Evaporated Cane Juice Crystals, Soy Protein Concentrate, Brown Rice Syrup, Chicory Root Fiber, Almonds, Whole Oats, Whole Flaxseed, Expeller Pressed Canola Oil, Honey, Salt, Natural Flavor, Mixed Tocopherols (Natural Vitamin E) for Freshness. Net sugar-fiber: 4g. Protein:  9g.

Back to Nature Heart Basics Cereal Flax & Fiber Crunch. INGREDIENTS: Fiber Sticks (Whole Wheat Flour, Soy Grits (Made from Non-Genetically Engineered Soybeans and Corn), Evaporated Cane Juice, Red Wheat Bran, Yellow Corn Flour (Made from Non-Genetically Engineered Soybeans and Corn), Oat Bran, Salt), Fiber Flakes (Whole Wheat Flour, Red Wheat Bran, Soy Grits (Made from Non-Genetically Engineered Soybeans and Corn), Evaporated Cane Juice, Oat Bran, Salt), Flax and Fiber Granola (Evaporated Cane Juice, Wheat, Flaxseeds, Whole Grain Rolled Oats, Yellow Corn Meal (Made from Non-Genetically Engineered Soybeans and Corn), White Rice Flour, Organic Expeller Pressed Safflower Oil, Barley Malt Extract, Salt, Vitamin E (a Natural Vitamin to Help Preserve Flavor), Soy Lecithin). Vitamins and Minerals: Calcium Carbonate, Vitamin B6, Reduced Iron, Niacin, Folic Acid, Thiamin Mononitrate (Vitamin B1), Vitamin A Acetate, Riboflavin (Vitamin B2), Vitamin B12. Yummy for making a quick granola.  Net sugar-fiber: 4g. Protein:  9g.

Kashi Promise Cereal Cinnamon Harvest Organic. INGREDIENTS: Organic Whole Grain Wheat, Organic Evaporated Cane Juice, Organic Cinnamon, Natural Cinnamon Flavor.  Net sugar-fiber: 4g. Protein:  4g.

Barbara’s Bakery Puffins Cereal Peanut Butter 100% Natural.  INGREDIENTS: Corn Meal, Dehydrated Cane Juice, Natural Peanut Butter (Ground Peanuts, Salt), Oat Flour, Rice Flour, Sea Salt, Natural Vitamin E (Mixed Tocopherols), Baking Soda. Net sugar-fiber: 4g, Protein:  3g.  Stacey says, “As peanut butter fans, Barbara’s Bakery Puffins Cereal Peanut Butter 100% Natural was their hands down favorite. They loved the crunchy texture and it didn’t get soggy too quickly in the milk… no matter how long it took them to eat their breakfast! It was such a hit that they often requested it as an afternoon snack.”

Kashi 7 Whole Grain Cereal Puffs Honey. INGREDIENTS: Whole Hard Red Winter Wheat, Whole Long Grain Brown Rice, Honey, Evaporated Cane Juice, Whole Oats, Whole Barley, Whole Triticale, Whole Rye, Whole Buckwheat, Sesame Seeds.  Net sugar-fiber:  4g.  Protein:  3g.

————————————sugar grams minus fiber nets 5 (grams per serving):

Kashi GOLEAN Cereal Crunch. INGREDIENTS: Kashi Seven Whole Grains & Sesame Cereal (Whole: Oats, Long Grain Brown Rice, Rye, Hard Red Winter Wheat, Triticale, Buckwheat, Barley, Sesame Seeds), Textured Soy Protein Concentrate, Evaporated Cane Juice, Brown Rice Syrup, Chicory Root Fiber, Whole Grain Oats, Kashi Seven Whole Grains & Sesame Flour (Whole: Oats, Long Grain Brown Rice, Rye, Hard Red Winter Wheat, Triticale, Buckwheat, Barley, Sesame Seeds), Expeller Pressed Canola Oil, Honey, Salt, Cinnamon, Mixed Tocopherols (Natural Vitamin E) for Freshness.  Net sugar-fiber: 5g. Protein:  9g.  Stacey says, “We’ve long been fans of Kashi GOLEAN Cereal Crunch as well.  The girls don’t really like it straight up with  milk, but they love it in yogurt and I make trail mix with it too (raisins, dried cranberries and pistachios).”

Nature’s Path EnviroKidz Cereal Panda Puffs Peanut Butter Organic. INGREDIENTS: Organic Corn Meal, Organic Evaporated Cane Juice, Organic Peanut Butter (Peanuts, Salt), Organic Expeller-Pressed Canola Oil and/or Organic Soybean Oil, Sea Salt, Tocopherols (Natural Vitamin E), Added to Preserve Freshness.  A good substitute for kicks.  Net sugar-fiber:  5g. Protein:  3g.

Enjoy Life Granola Nut & Gluten Free Cranapple Crunch. INGREDIENTS: Brown Rice Flakes, Rice Bran, Evaporated Cane Juice, Cranberries (Sulfite Free), Water, Brown Rice Syrup, Tapioca Flour, Dried Apples (Sulfite Free), Gum Arabic, Natural Apple Flavor, Molasses, Ground Flaxseed, Rosemary Extract. Vitamins and Minerals: Calcium, Magnesium, Vitamin C, Niacin (Vitamin B3), Iron, Vitamin B6, Riboflavin (Vitamin B2), Thiamin (Vitamin B1), Folate. Yummy for making a quick granola— or add to yogurt for a delicious snack– also, allergen free!  Net sugar-fiber: 5g, Protein:  3g.

Nature’s Path Granola Cereal Acai Apple with Pomegranate Organic. INGREDIENTS: Organic Rolled Oats, Organic Evaporated Cane Juice, Organic Crispy Rice (Organic Brown Rice Flour, Organic Evaporated Cane Juice, Sea Salt, Organic Molasses, Organic Rice Bran Extract), Organic Soy Oil, Organic Diced Apple, Organic Pomegranate Juice Concentrate, Organic Oat Syrup Solids, Organic Dried Coconut, Organic Acai Powder, Natural Flavor. Acai and pomegranate have gotten a lot of good press lately.  Net sugar-fiber:  5g, Protein:  2g

Nature’s Path Granola Cereal Pomegran Plus with Sour Cherry Organic. INGREDIENTS: Organic Rolled Oats, Organic Evaporated Cane Juice, Organic Crispy Rice (Organic Brown Rice Flour, Organic Evaporated Cane Juice, Sea Salt, Organic Molasses, Organic Rice Bran Extract), Organic Soy Oil, Organic Dried Coconut, Organic Pomegranate Juice Concentrate, Organic Red Sour Cherries, Organic Oat Syrup Solids.  Net sugar-fiber:  5g, Protein:  2g.

————————————sugar grams minus fiber nets 6 (grams per serving):

Nature’s Path Optimum Cereal Power Breakfast Flax Soy Blueberry Organic. INGREDIENTS: Organic Whole Wheat Bran, Organic Whole Wheat Meal, Organic Evaporated Cane Juice, Organic Soy Flour, Organic Puffed Kamut, Organic Flaxseeds, Organic Barley Malt Extract, Organic Soy Fiber, Organic Oat Bran, Organic Freeze-dried Blueberries, Sea Salt, Organic Cinnamon, Calcium Carbonate, Folic Acid, Cyanocobalamin (Vitamin B-12), Tocopherols (Natural Vitamin E) Added to Enhance Freshness.  Net sugar-fiber:  6g, Protein:  8g.

Kashi Granola Cereal Mountain Medley. INGREDIENTS: Kashi Seven Whole Grains & Sesame Blend (Whole Rolled Oats, Hard Red Winter Wheat, Rye, Barley, Triticale, Long Grain Brown Rice, Buckwheat, Sesame Seeds), Evaporated Cane Juice Syrup, Cranberries (Cranberries, Evaporated Cane Juice Crystals, Glycerin), Raisins, Expeller Pressed Canola Oil, Coconut, Gum Arabic, Almonds, Pecans, Vegetable Glycerin, Roasted Sunflower Seeds, Sea Salt, Honey, Natural Maple Flavor, Soy Lecithin, Nonfat Dry Milk, Natural Mixed Tocopherols for Freshness.  Net sugar-fiber:  6g.  Protein:  6g.

————————————sugar grams minus fiber nets 7 (grams per serving):

Barbara’s Bakery Shredded Cereal Bite Size Oats 100% Natural.  INGREDIENTS: Whole Oat Flour, Whole Wheat Flour, Unsulphured Molasses, Malted Barley Extract, Baking Soda, Salt, Natural Vitamin E, Vitamin C.  Net sugar-fiber: 7g, Protein:  6g.

Back to Nature Granola Classic. INGREDIENTS: Whole Grain Rolled Oats, Evaporated Cane Juice, Pineapple Juice Concentrate, Pear Juice Concentrate, Maltodextrin (Made from Non-Genetically Engineered Corn), Peach Juice Concentrate, Vitamin E, Natural Flavor.  Net sugar-fiber: 7g. Protein:  6g.

————————————sugar grams minus fiber nets 8 (grams per serving):

Familia Swiss Crunch Muesli Cereal with Strawberries & Raspberries. INGREDIENTS: Oat Flakes, Spelt Flakes (Spelt, Sugar, Salt, Malt, Emulsifier: Sunflower Lecithin), Raw Sugar, Crispies (Corn, Rice, Raw Sugar, Whole Meal Flower From Wheat, Rye and Barley, Malt, Salt, Cocoa Powder), Peanut Oil, Flour from Wheat and Rye, Coconut Flakes, Wheat Germ, Freeze-Dried Fruits [Strawberries (Sodium Alginate), Raspberries (Sodium Alginate)], Dextrose, Roasted Hazelnuts, Honey, Salt. Net sugar-fiber: 8g, Protein:  6g.

Kashi Promise Cereal Strawberry Fields Organic. INGREDIENTS: Organic Long Grain Rice, Organic Evaporated Cane Juice, Organic Whole Wheat, Organic Freeze-Dried Strawberries, Sea Salt, Organic Brown Rice Syrup, Organic Freeze-Dried Raspberries.  Net sugar-fiber: 8g. Protein:  2g.

————————————sugar grams minus fiber nets 9 (grams per serving):

Kashi 7 Whole Grain Granola Cereal Orchard Spice. INGREDIENTS: Kashi Seven Whole Grains & Sesame Blend (Whole: Rolled Oats, Hard Red Winter Wheat, Rye, Barley, Triticale, Long Grain Brown Rice, Buckwheat, Sesame Seeds), Evaporated Cane Juice Syrup, Apples, Expeller Pressed Canola Oil, Pecans, Raisins, Gum Arabic, Vegetable Glycerin, Whole Flaxseed, Spices, Sea Salt, Honey, Soy Lecithin, Nonfat Dry Milk, Natural Mixed Tocopherols for Freshness, Luo Han Fruit Concentrate.  Net sugar-fiber: 9g.  Protein:  6g.

Nature’s Path EnviroKidz Cereal Koala Cocoa Crisp Organic. INGREDIENTS: Organic Brown Rice Flour, Organic Evaporated Cane Juice, Organic Cocoa, Chocolate Flavor, Sea Salt, Organic Molasses, and Rice Bran Extract. A good (but sweet) substitute for rice krispies.  Net sugar-fiber: 9g, Protein:  2g.

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