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

Related Topics:

• Popcorn, Cereal Pack Antioxidant Punch
• Why You Need More Fiber
• Healthy Cooking Newsletter - recipes, kitchen and shopping advice in your inbox

What's with Rye?

Photo: Austin King

A common bread MYTH is that rye bread is 100% whole grain and is high in fiber. Dark rye bread especially looks super healthy and full of fiber - it couldn't be more dark brown than it is!

Rye bread and I go way back...Twenty-five years ago when I was living in Washington D.C. for a summer internship, I think I lived on turkey and provolone sandwiches on dark rye (with just a smidgen of mustard) from the deli next to where I was working. There are certain sandwiches that just beg for rye bread. Some people like tuna salad on rye, for example. But is it a whole grain?

What's the real story on rye?

The first ingredient listed on the label of most types and brands of rye bread, from Russian Rye or Jewish Rye to Dark Rye or Extra Sour Rye, is none other than...unbleached enriched flour. The second ingredient is usually water with the third ingredient being rye flour. That explains why most rye breads contribute only 1 gram of fiber per slice (one dark rye in my supermarket even contributes less than 1 gram per slice). So, the truth is that most rye breads aren't usually 100% whole grain (although there might be some enlightened brands out there I haven't seen yet) and I wouldn't call them high in fiber either with only 1 gram a slice.

My guess is rye breads aren't as high in fiber as 100% whole wheat breads because in commercial rye bread sold in America, white flour is typically combined with rye flour to make the bread. Bread companies probably do this due to rye flour not having great gluten qualities; it would make a very heavy bread unless blended with a higher gluten grain like wheat flour. Rye flour on its own though IS high in fiber (3.6 grams fiber per 50 calories or 2 tablespoons of flour).

Related Topics:

• The Best Bread: Tips for Buying Breads
• Healthy Cooking with Elaine Magee, RD
• Healthy Cooking Newsletter - recipes, kitchen and shopping advice in your inbox

Taste Test Tuesday: Kellogg's Fiber Plus Antioxidants Bars

Chocolate Chip Chewy Bars

There's a new granola-type bar on the supermarket shelf! And this one gives you 35% of your daily fiber (or so the package says). It looks like a candy bar, it almost tastes like a candy bar... is it a candy bar with fiber?

Well, let's look at the first 5 ingredients:

• Chicory root fiber
• Rolled oats
• Crisp rice cereal (rice flour, sugar, malt extract, etc..)
• Sugar
• Semi sweet chocolate drops

While the first few ingredients are more like a cereal, the last two are more like a candy bar. Put it all together and you've got a chewy bar with 23% calories from sugar and 30% calories from fat. Each 120-calorie bar also contributes 9 grams of fiber, 10% Daily Value for calcium, 20% Daily Value for vitamin E and zinc.

Here's the nutritional information per bar:

120 calories
4 g fat
2 g saturated fat
0 g trans
55 mg sodium
26 g carbohydrate
7 g sugars
2 g protein
9 g fiber

If you are looking for a chew cereal-based bar that is really high in fiber but also high in flavor and you don't mind that it has around 20% calories from sugar and only 2 grams of protein...this is a snack bar for you!

Related Topics:

• Sugar Shockers: Foods Surprisingly High in Sugar
• Healthy Cooking with Elaine Magee, RD
• Healthy Cooking Newsletter - recipes, kitchen and shopping advice in your inbox