For many of us, cereal is the first thing we eat in the morning—but not all cereals are created equal. The right bowl can fuel your day, support digestion, and keep hunger at bay. The wrong one? It could spike your blood sugar and leave you dragging by 10am.

So how do you know which cereals are helping and which are hurting?

Watch Out for Hidden Sugars

Many mainstream cereals are loaded with added sugars, even those marketed as “healthy” or “natural.” Look for cereals with less than 5g of sugar per serve and check the ingredients for names like glucose syrup, malt extract, or “evaporated cane juice.”

Whole food cereals like toasted oats, rice bran shreds, or puffed quinoa are naturally low in sugar and full of slow-burning energy.

Prioritise Whole Grains and Fibre

Cereals rich in whole grains and fibre support better digestion, blood sugar control, and satiety. Ingredients like oats, bran, barley flakes and whole puffed grains are excellent sources of fibre and often contain B vitamins, magnesium, and iron.

Try rotating between raw muesli, puffed buckwheat, and bran flakes to keep things interesting and balanced.

Don’t Forget Protein and Fats

Protein and healthy fats slow digestion and keep you fuller longer. If your cereal is mostly carbs, balance it out with a spoonful of nut butter, a handful of seeds, or a side of yoghurt.

For a protein boost, mix in a few spoonfuls of LSA mix or top with sunflower seeds and pumpkin seeds.

The Final Word

Start your day with the right cereal and you’ll feel the difference in your energy, focus, and digestion. Skip the gimmicks and choose whole ingredients you recognise. Your body will thank you.

Explore our full Cereal collection for better options that support better mornings.