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.