1. Be a fiber fiend. Look for the words high fiber on the box; that ensures at least 5 g per serving. But don’t stop there. Check the label; in some brands, the benefits of fiber are overshadowed by the addition of refined grains, added sugar, or cholesterol-raising fats.
  2. Go “whole” hog. Where that fiber comes from matters, too, so check the ingredient list to find out exactly what those flakes or squares are made from. Millet, amaranth, quinoa, and oats are always whole grain, but if you don’t see whole in front of wheat, corn, barley, and rice, these grains have been refined.
  3. Watch for hidden sugar. The “total sugars” listing doesn’t distinguish between added and naturally occurring sugars. There’s no need to avoid the natural sugars found in nutrient-rich whole grains and fruits. But added sugars tack on extra Page 25 of 81 calories without vitamins or minerals and can wreak havoc on your blood sugar and energy levels. The best way to tell is to scan the ingredients again. The following terms represent added sugars: brown sugar, corn sweetener, corn syrup, dextrose, fructose, high fructose corn syrup, invert sugar, maltose, malt syrup, molasses, sugar, and sucrose. Skip cereals that list any of these within the first three ingredients (which are listed by weight).
  4. Avoid sugar alcohols or artificial sweeteners. They’re sometimes added to boost sweetness without calories. I’m not a fan of anything artificial, and sugar alcohols can bloat your belly, so I recommend avoiding them. Steer clear of cereals containing sucralose, aspartame, sorbitol, mannitol, xylitol, maltitol, maltitol syrup, lactitol, and erythritol. Instead, add natural sweetness by topping your cereal with fresh fruit. NEXT PAGE: Cereals That Follow the Rules and Taste Great, Too! [pagebreak]

Cereals That Follow the Rules and Taste Great, Too!