*Know where your fiber is coming from-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.
*Avoid sugar alcohols or artificial sweeteners-Some cereals add these to boost the sweetness of your cereal without adding calories. Also, steer clear of cereals containing sucralose, aspartame, sorbitol, mannnitol, xuylitol, malitol, malitol syrup, lactitol and erythritol (okay , these sound like another language to me). If you want to sweeten your cereal try adding some honey or fresh fruit!
*Watch for hidden sugars- The total sugars listing does not distinguish between naturally occurring sugars and added sugars. The natural sugars found in nutrient rich whole grains and fruits are fine but it is the added sugars that can cause problems with your blood sugar and energy levels. Keep an eye out for 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.
*Look for the words high fiber on the box- if the box says high fiber this will insure that there at least 5g per serving.
I guess this means that my Cocoa Puffs are out for now and a healthier choice is in-oh well.
ref-PRevention, November 2008
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