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Healthy Recipe Doctor

with Elaine Magee, MPH, RD

Elaine Magee's blog has now been retired. We appreciate all the wisdom and support she has brought to the WebMD community throughout the years.

Thursday, September 3, 2009

Best-Tasting High-Fiber Cereals

The Results Might Surprise You

Consumer Reports is at it again, thankfully, and this time they rated high-fiber cereals for their “sensory quality”. I’m sharing the cereals below that had an “excellent” or “very good” sensory rating. Each of these seven top-rated cereals has at least 7 grams of fiber and the amount of sugar ranges from almost none (Shredded Wheat) to 18 grams per serving (Great Value Raisin Brain-the grams of sugar include the raisins).

I’m really excited to see these results because some studies have suggested health benefits to including a high fiber cereal and this is one of those health habits that is relatively do-able for most people.

Recent research suggests those who eat more whole grains are at lower risk of diabetes and heart disease.

Cereals made with refined grains have generally not been linked to health benefits, like a lower risk of death from heart disease, as whole-grain breakfast cereals have. Refined-grain cereals do not lower the risk of gaining weight or having a higher BMI (body mass index), but whole grain-rich cereals do.

I personally enjoy a high fiber cereal a few times a week either as a quick breakfast or as an afternoon snack. This is one of the few ways that I work in some nonfat milk too. Now I have a few new cereals to try. I have a neighbor who belongs to Costco and is forever asking me if I would like him to pick something up for me. Now I can send him on a hunt for their Spiced Pecan cereal.

I’m also a Raisin Bran girl so I’m especially looking forward to trying the Raisin Bran Extra Cereal by Kellogg’s. Here are the top-rated 7 cereals as reported in Consumer Reports October issue:

Fiber(g) Sugars(g) Calories Sodium(mgs)
Excellent Sensory Rating
Kirkland Signature Spiced Pecan (Costco), 3/4 cup 7 11 190 100
Very Good Sensory Rating
Kashi GoLean Crunchy Fiber Twigs, Soy Protein Graham & Honey Puffs, 1 cup 10 6 140 85
Archer Farms High Fiber (Target), 1 cup 10 14 150 90
Kellogg’s Raisin Bran Extra! 1 cup 7 13 190 350
Post Shredded Wheat Spoon Size Wheat ‘n Bran, 1 1/4 cup 8 <1 200 0
Great Value Raisin Bran (Walmart), 1 cup 7 18 210 350
Barbara’s Bakery Ultima Organic, 1 cup 12 9 170 280

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Posted by: Elaine Magee, RD at 5:07 pm

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