Super Bowl of Cereal

The word “addict” doesn’t usually come to mind when thinking about cereal but the other day a client of mine professed she was one. And it’s not the first time I’ve heard “I’m a cereal addict.”  There are a number of clients I've had report eating more than a bowl of cereal a day - some often having it for dinner. 

We’ve likely heard the research by now that refined sugar is just as addictive and dopamine-inducing as cocaine - and certainly there are cereals that have a ton of sugar – Fruit Loops and Captain Crunch come to mind. (When I was a kid I thought the cereal Cookie Crisp was the best invention ever.)

 

The most popular varieties I hear clients eat on a regular basis are cereals like Honey Bunches of Oats, Honey Nut or regular Cheerios, Special K, etc.  Even though these don’t have a ton of sugar it's certainly true that they’re processed and lack protein and fiber - so they do break down very fast in the bloodstream as sugar/glucose. All highly processed carbohydrates do. Luckily, when we use dairy or soy milk we add some protein to the mix, but unfortunately beverages are digested quickly too. Bottom line is that any processed cereal, no matter how "healthy" is broken down quickly and can create a rise in blood sugar and for some the dopamine-induced pleasure response. And for some this can lead to an addictive response and cravings can escalate. This can certainly make it challenging to maintain or lose weight.

 

There are other reasons cereal can be alluring. We usually have it around, and it’s an easy snack or meal. The crunch of cereal before the unfortunate sog can also be highly rewarding as we seek to chew our way out of the day’s stress.

 

I’m writing all this not because cereal is “bad” and you should avoid it. What is very bad is skipping a meal - having something is always better than nothing. But, when confronted with your next bowl of processed flakes, consider adding some whole foods that score a nutritional punch. You’ll likely feel fuller longer and avoid some of the physiological responses that lead to craving more.

 Try swapping half your bowl with the following add-ins:

- Raw rolled oats (full of fiber and protein)

- Dried fruit

- Fresh berries

- Frozen blueberries (keeps the milk cold)

- Sliced banana

- Sliced almonds or chopped nuts (full of fiber, protein and healthy fat)

If you’d like to start with a higher protein cereal, try any of the Kashi Go Lean varieties or Special K Protein Plus. (Kashi Go Lean also has added fiber.) I still think the whole food add-ins listed above are better choices as their nutrients take longer to break down and enter the bloodstream.

 

So, my advice is to experiment with ways to make your cereal less flaky. With half your bowl whole food add-ins you’ve turned your average bowl into a super bowl.

Kathryn Reed, MS Certified Nutritionist