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Pick the best cereal for you" }); </script>  <h1>A box of sugar? Pick the best cereal for you</h1>  <div class="cnn_cb_lc"> <div class="cnn_strycblnk"></div><div class="cnn_strycblogo"><a href="https://web.archive.org/web/20130531113544/http://www.health.com/health/" target="_blank"><img src="https://web.archive.org/web/20130531113544im_/http://i.cdn.turner.com/cnn/.element/ssi/story/3.0/banner/sprj.healthmag.inc/health.88x35.jpg" border="" alt="Health"></a></div> <script type="text/javascript"> var cnnOmniPartner = "Health.com"; </script> </div> <div class="cnn_stryathrtmp"> <div class="cnnByline">By <strong>Karen Cicero</strong>, Health.com</div> <div class="cnn_strytmstmp">updated 1:38 PM EDT, Mon May 20, 2013</div> </div>  <div class="cnn_strycntntlft">  <div class="cnn_stryimg640captioned"><img src="https://web.archive.org/web/20130531113544im_/http://i2.cdn.turner.com/cnn/dam/assets/130402081404-cereal-milk-pouring-breakfast-story-top.jpg" alt="If you can't stand milk, plop on a cup of Greek yogurt or low-fat cottage cheese on your cereal. " border="0" height="360" width="640"/></div> <div class="cnn_stryimg640caption"><div class="cnn_strycaptiontxt">If you can't stand milk, plop on a cup of Greek yogurt or low-fat cottage cheese on your cereal. </div></div> <a name="em0"></a> <div class="cnn_strylftcntnt"><div class="cnn_strylctcntr"> <div><strong>STORY HIGHLIGHTS</strong></div> <ul class="cnn_bulletbin cnnStryHghLght">  <li>Eating whole grains lowers your risk for diabetes, heart disease and cancer</li> <li>Iron, folic acid and magnesium are now nutrient staples in most cereal brands</li> <li>Today's cereals also pack flax, chia and freeze-dried berries</li>  </ul> </div></div>  <p><strong>(Health.com)</strong> -- Nearly 400 new cereals hit the market last year. Adding to the confusion as you stand in the store aisle: Nutritional differences among brands are more vast than with almost any other kind of food, experts say. Call it snap, crackle, huh?!</p> <p class="cnn_storypgraphtxt cnn_storypgraph2">"Some cereals are as healthy as salad, others are like scarfing down a chocolate eclair," says Dawn Jackson Blatner, author of "The Flexitarian Diet." "But while there are a lot of sugary cereals, happily, it's easier than ever to find a really nutritious one."</p> <p class="cnn_storypgraphtxt cnn_storypgraph3">Aside from knowing what's basically a box of sugar disguised as breakfast, you want to pick the right kind for your body -- as well as your taste buds. It's simple, if you know what to look for.</p> <p class="cnn_storypgraphtxt cnn_storypgraph4"><strong>The new health perks of cereal</strong></p> <script> var currExpandable="expand15"; if(typeof CNN.expandableMap==='object'){CNN.expandableMap.push(currExpandable);} var mObj={}; mObj.type='video'; mObj.contentId=''; mObj.source='health/2011/12/07/hm-health-minute-sugary-cereals.cnn'; mObj.videoSource='CNN'; mObj.videoSourceUrl=''; mObj.lgImage="https://web.archive.org/web/20130531113544/http://i2.cdn.turner.com/cnn/dam/assets/111207071609-hm-health-minute-sugary-cereals-00001112-story-body.jpg"; mObj.lgImageX=300; mObj.lgImageY=169; mObj.origImageX="214"; mObj.origImageY="120"; mObj.contentType='video'; CNN.expElements.expand15Store=mObj; </script> <a name="em1"></a> <div class="cnn_strylftcntnt cnn_strylftcexpbx" id="expand15"> <div class="cnn_strylceclbtn"><img src="https://web.archive.org/web/20130531113544im_/http://i.cdn.turner.com/cnn/.e/img/3.0/mosaic/bttn_close.gif" alt="" border="0" height="23" width="58"/></div> <img src="https://web.archive.org/web/20130531113544im_/http://i2.cdn.turner.com/cnn/dam/assets/111207071609-hm-health-minute-sugary-cereals-00001112-story-body.jpg" alt="" border="0" class="box-image" height="120" width="214"/><cite class="expCaption"><span>Concerns over sugary kids' cereals</span></cite> </div> <script> var currExpandable="expand25"; if(typeof CNN.expandableMap==='object'){CNN.expandableMap.push(currExpandable);} var mObj={}; mObj.type='video'; mObj.contentId=''; mObj.source='bestoftv/2013/04/18/daily-dose-krieger-heart-healthy.cnn'; mObj.videoSource='CNN'; mObj.videoSourceUrl=''; mObj.lgImage="https://web.archive.org/web/20130531113544/http://i2.cdn.turner.com/cnn/dam/assets/130418161455-daily-dose-krieger-heart-healthy-00004008-story-body.jpg"; mObj.lgImageX=300; mObj.lgImageY=169; mObj.origImageX="214"; mObj.origImageY="120"; mObj.contentType='video'; CNN.expElements.expand25Store=mObj; </script> <a name="em2"></a> <div class="cnn_strylftcntnt cnn_strylftcexpbx" id="expand25"> <div class="cnn_strylceclbtn"><img src="https://web.archive.org/web/20130531113544im_/http://i.cdn.turner.com/cnn/.e/img/3.0/mosaic/bttn_close.gif" alt="" border="0" height="23" width="58"/></div> <img src="https://web.archive.org/web/20130531113544im_/http://i2.cdn.turner.com/cnn/dam/assets/130418161455-daily-dose-krieger-heart-healthy-00004008-story-body.jpg" alt="" border="0" class="box-image" height="120" width="214"/><cite class="expCaption"><span>Top fruits to keep your heart healthy</span></cite> </div> <script> var currExpandable="expand35"; if(typeof CNN.expandableMap==='object'){CNN.expandableMap.push(currExpandable);} var mObj={}; mObj.type='video'; mObj.contentId=''; mObj.source='health/2013/04/10/fit-nation-food.cnn'; mObj.videoSource='CNN'; mObj.videoSourceUrl=''; mObj.lgImage="https://web.archive.org/web/20130531113544/http://i2.cdn.turner.com/cnn/dam/assets/130410132801-fit-nation-food-00004219-story-body.jpg"; mObj.lgImageX=300; mObj.lgImageY=169; mObj.origImageX="214"; mObj.origImageY="120"; mObj.contentType='video'; CNN.expElements.expand35Store=mObj; </script> <a name="em3"></a> <div class="cnn_strylftcntnt cnn_strylftcexpbx" id="expand35"> <div class="cnn_strylceclbtn"><img src="https://web.archive.org/web/20130531113544im_/http://i.cdn.turner.com/cnn/.e/img/3.0/mosaic/bttn_close.gif" alt="" border="0" height="23" width="58"/></div> <img src="https://web.archive.org/web/20130531113544im_/http://i2.cdn.turner.com/cnn/dam/assets/130410132801-fit-nation-food-00004219-story-body.jpg" alt="" border="0" class="box-image" height="120" width="214"/><cite class="expCaption"><span>2013 6-Pack learn to eat healthy</span></cite> </div> <p class="cnn_storypgraphtxt cnn_storypgraph5"><strong>More whole grains. </strong>Quinoa, spelt, amaranth, and Kamut are hitting cereal boxes, along with traditional whole grain oats, wheat, and brown rice.</p> <p class="cnn_storypgraphtxt cnn_storypgraph6">"While different types may appeal to your taste or offer slightly different nutrients -- for instance, quinoa is a little higher in protein -- don't sweat what kind is in your bowl," says Karen Ansel, registered dietician and co-author of the book "Healthy in a Hurry."</p> <p class="cnn_storypgraphtxt cnn_storypgraph7">"It's more important that the cereal contain at least 16 grams of whole grains, one-third of your daily needs."</p> <p class="cnn_storypgraphtxt cnn_storypgraph8"><a href="https://web.archive.org/web/20130531113544/http://www.health.com/health/gallery/0,,20551987,00.html" target="_blank">Health.com: Best and worst foods for digestion </a></p> <p class="cnn_storypgraphtxt cnn_storypgraph9">Research shows that downing a daily 48 grams of whole grains lowers your risk of diabetes by 25%, heart disease by about a third, and cancer by up to 40%.</p> <p class="cnn_storypgraphtxt cnn_storypgraph10">That amount also helps your weight; a review of 13 studies by the American Society for Nutrition found that whole-grain eaters have a lower body mass index. Look for the "whole grain" stamp or check brands at <a href="https://web.archive.org/web/20130531113544/http://www.wholegrainscouncil.org/" target="_blank">wholegrainscouncil.org</a>.</p> <p class="cnn_storypgraphtxt cnn_storypgraph11"><strong>Extra fiber.</strong> All whole-grain cereals have some fiber, a great thing: The soluble kind in oats, barley, and brown rice can whisk cholesterol out of your body, reducing the risk of heart disease.</p> <p class="cnn_storypgraphtxt cnn_storypgraph12">"Any fiber-rich cereal can keep you feeling full for longer," Ansel adds. One United States Department of Agriculture study found that women who doubled their daily intake from 12 to 24 grams took in 90 fewer calories a day than those who ate as much food but less fiber.</p> <p class="cnn_storypgraphtxt cnn_storypgraph13">Brands are adding more; you'll spot psyllium and inulin (a.k.a. chicory root) on labels. Although research suggests inulin doesn't give you the same full feeling as innate fiber, like psyllium, it could lower cholesterol. The ideal is 5 grams of fiber per serving, period. Like a kind with less? Add fruit.</p> <p class="cnn_storypgraphtxt cnn_storypgraph14"><a href="https://web.archive.org/web/20130531113544/http://www.health.com/health/gallery/0,,20553010,00.html" target="_blank">Health.com: Need more fiber? Try these foods </a></p> <p class="cnn_storypgraphtxt cnn_storypgraph15"><strong>Bonus nutrients. </strong>In 1938, Kellogg's became the first company to add vitamins and minerals to cereal when it debuted Kellogg's Pep.</p> <p class="cnn_storypgraphtxt cnn_storypgraph16">While iron (for energy), folic acid (for your heart and a healthy pregnancy), and magnesium (for your heart and bones) are now staples in most brands, about a third of new cereals also have omega-3s for good heart health. Rich sources: Nature's Path Organic Qi'a Superfood Chia, Buckwheat & Hemp Cereal, and Uncle Sam Original Cereal.</p> <p class="cnn_storypgraphtxt cnn_storypgraph17">Experts are also revved about plant sterols (in Health Valley's Heart Wise and Trader Joe's Heart Healthy Whole Grain Instant Oatmeal), which may lower high cholesterol. If that's an issue for you, the American Heart Association recommends 2 grams of plant sterols a day.</p> <p class="cnn_storypgraphtxt cnn_storypgraph18"><strong>Upscale add-ins.</strong> Move over, raisins. Today's cereals also pack flax, chia, and freeze-dried berries. Besides elevating taste, they up the fiber and protein.</p> <p class="cnn_storypgraphtxt cnn_storypgraph19">Meanwhile, sugar is appearing in the fancier forms of maple syrup, honey, and molasses. These unrefined sugar substitutes have an advantage over processed kinds: They could help fight cancer and heart disease. One Virginia Tech University study found that switching to alternative sweeteners is the antioxidant equivalent of eating another serving of berries a day.</p> <p class="cnn_storypgraphtxt cnn_storypgraph20">Just remember: Any sweetener has the same amount of calories and counts as added sugar -- so stick with less than 8 grams per serving.</p> <p class="cnn_storypgraphtxt cnn_storypgraph21"><a href="https://web.archive.org/web/20130531113544/http://www.health.com/health/gallery/0,,20424821,00.html" target="_blank">Health.com: Guide to artificial sweeteners and sugar substitutes </a></p> <p class="cnn_storypgraphtxt cnn_storypgraph22"><strong>The right cereal for you</strong></p> <p class="cnn_storypgraphtxt cnn_storypgraph23"><strong>If you have a sweet tooth...</strong> Add in your own healthy sweet stuff, says Jackie Newgent, registered dietician and author of the book "1,000 Low-Calorie Recipes."</p> <p class="cnn_storypgraphtxt cnn_storypgraph24">Start with a no-sugar (Shredded Wheat) or low-sugar cereal (Kashi 7 Whole Grain Nuggets) and sprinkle on pomegranate seeds. Or blend half a banana and one half-cup milk and pour in. Also delish: 1 teaspoon mini chocolate chips (4 grams of sugar).</p> <p class="cnn_storypgraphtxt cnn_storypgraph25"><strong>If you're trying to lose weight... </strong>Pick a cereal under 150 calories per serving (they range from 60 to 350).</p> <p class="cnn_storypgraphtxt cnn_storypgraph26">"You don't want to eat 600 calories for breakfast and have just 900 more for the rest of your day," says Bethany Thayer, director of wellness programs and strategies at Henry Ford Health System in Detroit.</p> <p class="cnn_storypgraphtxt cnn_storypgraph27">If you like puffed wheat or brown rice cereal (about 70 calories per serving), toss on 2 tablespoons of a high-fiber cereal to fill you up.</p> <p class="cnn_storypgraphtxt cnn_storypgraph28"><strong>If you eat little or no red meat... </strong>Chances are, you're short on iron. A USDA study shows that most women consume about 13 milligrams daily, shy of the advised 18 milligrams. Kellogg's Smart Start and Post's Grape-Nuts have at least half of what you need for the day.</p> <p class="cnn_storypgraphtxt cnn_storypgraph29">Says Ansel, "Put vitamin C-rich fruit like strawberries on iron-fortified cereal to help absorb the mineral."</p> <p class="cnn_storypgraphtxt cnn_storypgraph30"><a href="https://web.archive.org/web/20130531113544/http://news.health.com/2012/12/24/best-cereals-for-your-diet/" target="_blank">Health.com: The best cereals for your diet (and your kids!) </a></p> <p class="cnn_storypgraphtxt cnn_storypgraph31"><strong>If you don't like milk...</strong> Resist pouring it on and then leaving most of it.</p> <p class="cnn_storypgraphtxt cnn_storypgraph32">"Fortified nutrients are sprayed onto cereal, so they dissolve in the milk. If you don't down all of it, you miss out on them," Thayer says.</p> <p class="cnn_storypgraphtxt cnn_storypgraph33">If you can't stand milk, plop on a cup of Greek yogurt or low-fat cottage cheese. Or eat cereal solo -- and get your calcium in other foods.</p> <script type="text/javascript">if(typeof CNN.expElements==='object'){CNN.expElements.init();}</script> <p class="cnn_strycbftrtxt"></p>  <p class="cnn_strycbftrtxt">Copyright <a href="https://web.archive.org/web/20130531113544/http://www.health.com/" target="_blank">Health Magazine</a> 2011</p> <div class="cnn_stryshrwdgtbtm"> <div id="cnn_sharebar2"> <div class="c_sharebar_cntr c_sharebar_loading"> <div class="cnn_stryswdgtbtm1"> <div class="cnn_stryswdgtbtm1a"><a href="https://web.archive.org/web/20130531113544/http://www.cnn.com/2013/05/20/health/choose-right-cereal/index.html#disqus_thread">0</a></div> <div class="cnn_stryswdgtbtm1b"><a href="#cnn-disqus-area">Comments »</a></div> </div> <div class="cnn_stryswdgtbtm2"> <div class="c_sharebtmcol1"> <div class="c_sharetitle">SHARE THIS</div> <div class="c_sharebtns"> <ul> <li class="c_sharebtn c_sharebtnfb"><a href="javascript:void(0);" onclick="cnnsocial.share.click('cnn_sharebar2', 'facebook');"></a></li> <li class="c_sharebtn c_sharebtntwtr"><a href="javascript:void(0);" onclick="cnnsocial.share.click('cnn_sharebar2', 'twitter');"></a></li> <li class="c_sharebtn c_sharebtngplus"><a href="javascript:void(0);" onclick="cnnsocial.share.click('cnn_sharebar2', 'googleplus');"></a></li> <li class="c_sharebtn c_sharebtnlnkn"><a href="javascript:void(0);" onclick="cnnsocial.share.click('cnn_sharebar2', 'linkedin');"></a></li> </ul> <div class="cnn_clear"></div> </div> </div> <div class="c_sharebtmdiv"></div> <div class="c_sharebtmcol2"> <div class="fb-like" data-send="false" data-layout="box_count" data-width="90" data-show-faces="false" data-action="recommend" href="http://www.cnn.com/2013/05/20/health/choose-right-cereal/index.html"></div> </div> <div class="c_sharebtmdiv"></div> <div class="c_shareweb c_sharebtmcol3"> <ul> <li class="cnn_sswdgtweb1"><a href="#" onclick="if(typeof CleanPrintPrintHtml!='undefined' && CleanPrintPrintHtml) CleanPrintPrintHtml(); else window.print(); return false;">Print</a></li> <li class="cnn_sswdgtweb2"><a href="#" onclick="return(ET());">Email</a></li> <li class="cnn_sswdgtweb3"><a href="javascript:void(0);" onclick="$j('#cnn_sharebarmore2').toggle();">More sharing</a> <div id="cnn_sharebarmore2" class="sharebar_othersites sharebar_othersitesl" style="display:none;"> <div class="shareProp"> <div class="sharebutton_reddit" title="Reddit"><a href="javascript:void(0);" onclick="cnnsocial.share.click('cnn_sharebar2', 'reddit');">Reddit</a></div> </div> <div class="shareProp"> <div class="sharebutton_stumbleupon" title="StumbleUpon"><a href="javascript:void(0);" onclick="cnnsocial.share.click('cnn_sharebar2', 'stumbleupon');">StumbleUpon</a></div> </div> <div class="shareProp"> <div class="sharebutton_delicious" title="Delicious"><a href="javascript:void(0);" onclick="cnnsocial.share.click('cnn_sharebar2', 'delicious');">Delicious</a></div> </div> </div> </li> </ul> </div> <div class="cnn_clear"></div> </div> <div class="cnn_clear"></div> </div> </div> </div> <script> /* push in config for this share instance */ cnn_shareconfig.push({ "id" : "cnn_sharebar2", "url" : "https://web.archive.org/web/20130531113544/http://www.cnn.com/2013/05/20/health/choose-right-cereal/index.html", "title" : "A box of sugar? 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