All about cereals

Breakfast cereals

It can be difficult to decide what to have for breakfast if we are trying to avoid sugary cereals. If we do have to fall back on cereal though it is easy to end up consuming a large amount of fructose without realising it. Below is a brief run down of some of the cereals available and how much sugar is in them.

Nestle Shredded Wheat                                                                       0.7g sugar per 100g.

Quaker Porridge Oats                                                                           1.1g sugar per 100g

Weetabix                                                                                                 4.4g sugar per 100g

Kelloggs Corn Flakes                                                                               8g sugar per 100g

Kelloggs Rice Crispies                                                                             10g sugar per 100g

Kelloggs Special K                                                                                   15g sugar per 100g

Nestle Shreddies                                                                                     15g sugar per 100g

Belvita Breakfast Biscuits milk and cereal                                           20g sugar per 100g

Nestle Cheerios                                                                                        21g sugar per 100g

Weetabix Crispy Minis (choc chip)                                                        21g sugar per 100g

Weetabix Weetos Chocolatey Hoops                                                   21g sugar per 100g

Quaker Oats So Simple Golden Syrup                                                   21.5g sugar per 100g

Kelloggs Fruit n Fibre                                                                                24g sugar per 100g

Kelloggs Crunchy Nut Glorious Oat Granola with Fruit and Nuts      27g sugar per 100g

Rice Crispies Cereal and Milk Bars                                                          29g sugar per 100g.

Kelloggs Coco Pops                                                                                    30g sugar per 100g

Kelloggs Crunchy Nut Milk Chocolate Clusters                                     31g sugar per 100g

Pop Tarts Frosted Choctastic                                                                    33g sugar per 100g

Kelloggs Crunchy Nut Corn Flakes                                                           35g sugar per 100g

Kelloggs Frosties                                                                                         37g sugar per 100g

This is just a snapshot of all the cereals that are available but it shows that a lot of the cereals which are advertised as healthy are in fact loaded with fructose.

The best breakfast is one which we have made from scratch, therefore avoiding processed food, but as we all know sometimes we do not have time for this.

From this brief list the only cereals which should be eaten by people who are living a low fructose life are the plain porridge oats, shredded wheat and weetabix.

The reason why we have included the Weetabix is that it has 10g fibre, which is over double the amount of sugar. See the post on fibre for more information.