Morning is incomplete without a healthy breakfast. Cereal is considered the breakfast staple to start a healthy day. But do cereals provide a balanced diet? Consuming only grains would not be good enough unless you use a nutritious, high protein cereal.
However, with so many options in the market, it can be challenging to find high protein cereal of great taste and other nutrients.
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Importance of High Protein Cereals
- They are easy to digest
- They can be used in a variety of dishes
- They are widely available, easy to transport, and can be stored in bulk quantities
- They provide the body with energy in the form of starch
Types of Cereals
- Wheat
- Barley
- Millet
- Rye
- Rice
- Oats
- Maize
- Corn
12 Benefits of Cereals
- Reduce the risk of cancer
- Rich in high mineral content
- Help maintain high blood sugar levels
- Low risk of multimorbidity
- Good source of energy
- Provide vitamins & protein to the body
- Prevent constipation & colon disorder
- Help to lose weight
- Control cholesterol & diabetes
- Supply 80% of the body’s energy requirements
- It acts as a protein house
- Rich in calcium & Vitamin D
Importance of Choosing High Protein Cereals
As we already know, protein is essential for the growth and development of the body. Protein involves building muscle mass, strengthening muscle, repairing muscle tissue, and aiding weight management. That’s why protein overall plays a vital function for our body to keep it going longer.
Studies have shown that one should consume 1g protein per kg body weight per day. So if your weight is 70 kg you should consume 70g of protein every day. However, the actual protein need will vary depending on weight, physical activity, fitness goals, requirements, health issues, age, etc.
Now coming to high protein cereals, these will help you meet your daily protein consumption. It will have a more positive effect if you rightly choose high-protein grains compared to the normal ones. The regular or standard cereals available in the market contribute low-protein options to your diet. As a result, it will not provide the essential nutrients required to keep your body moving or running for long.
Benefits of Choosing a High Protein Cereal
- For People with Higher Protein Needs
Few people including people who are physically active or athletic have a high protein need. Similarly, women who conceive or have a specific underlying issue like injury or surgery require higher protein need.
So, consuming high protein cereal helps to boost protein intake daily.
- Vegan High Protein Cereal
Having high protein cereals every day serves as a complete meal for vegans and vegetarians. Vegans consider it a high-protein breakfast against meat, eggs, and other dairy products. To make it a more protein-rich meal, you can simply add your cereals with soy or pea milk. This will overall make it more nutritious and healthy than before.
- Keep you, Fuller, for Longer.
High protein cereals are suitable for keeping you fuller for longer. This, in a way, controls your cravings for other junk food. Research suggests that protein consists of three primary macronutrients in the body. This includes protein, carbohydrates, and fat.
- Helps to Build Overall Muscle
Studies have shown that spreading your protein intake throughout the day helps to build muscle growth and strengthens muscle mass. It is essential not to skip your protein intake first thing in the morning.
How to Find the Right High Protein Cereal?
Here are a couple of things to consider when looking for the suitable high protein cereals in the market:
- Look for Protein Content
When searching for high protein cereal, look for the value of protein content. The value of protein content should be 10 grams or more per serving. If you are a vegan or vegetarian, ensure you choose free products from animal sources. Some products may contain egg or Milk to boost protein content. By going through the ingredients list of the products, you can choose the right one.
- Check Added Sugar
Since breakfast cereals are loaded with added sugar, they should be consumed in moderation to control their calorie count. Make sure you go through the product’s nutritional facts to limit your sugar intake.
- Saturated Fat
This is an ingredient that you need to be mindful enough when choosing high protein cereals. Saturated fats contribute great taste to the product, yet it is suitable for overall health. Thus, it would help if you consumed it in moderation to prevent adverse effects on your health. It should limit Saturated fat to less than 10% of calories per day.
You can also opt for low-fat Milk or plant-based Milk to reduce your saturated fat intake in your diet.
9 Best High-Protein cereals
Kodiak Cakes Chocolate Chip Oatmeal in a Cup
The Kodak Cakes Chocolate Chip Oatmeal is highest in protein and is made of whole grain oat. Other ingredients in the product include pea protein concentrate, semisweet chocolate chip, and whey protein. It contains 12 grams of protein per serving. Therefore, it is protein-packed oatmeal making it a great tasting source of nourishment.
Allergen Information: The product contains Milk. If you are lactose-intolerant, you must avoid it to affect your health adversely. The product also includes a small number of eggs, wheat, soy, and tree nuts.
Pros:
- High-source of protein content
- It contains both iron and fiber
- It uses 100% whole grain oat
Cons:
- It contains added sugar
- It contains Milk
- Cross-contamination risk with eggs
Nutritional Facts:
- Carbs: 30 grams
- Protein: 12 grams per serving
- Added Sugar: 10 grams
- Total Sugar: 10 grams
- Iron: 10% of the daily value
- Fiber: 3 grams
- Saturated Fat: 1.5 grams
Catalina Crunch Keto-Friendly Cereal Chocolate Banana
The good thing about Catalina Crunch Keto-friendly Cereal is that it is the lowest in the carb. The product’s primary ingredient includes cocoa powder, stevia extract, and flour blend.
Allergen Information: The product might contain allergens like Milk, soy, and peanuts.
Pros:
- It is a rich source of protein and fibre
- It is the lowest in carb
- It contains iron
- It contains no added sugar
- It is highly suitable for vegans and vegetarians
Cons:
- It contains artificial sweetener stevia
- Chances of cross-contamination risk with Milk, peanuts, and soy
Nutritional Facts:
- Carbs: 14 grams
- Protein: 11 grams per serving
- Fibre: 9 grams
- Saturated Fat: 13%
Rx A.M. Chocolate Oats
It’s protein-rich and gluten-free oats for a complete breakfast. It contains a handful of ingredients such as fruit, nuts, and egg whites. It is highly nutritious to kickstart your day. Therefore, it is a satisfying snack or a convenient breakfast.
Allergen Information: It contains white eggs, nuts, and almonds.
Pros:
- It is gluten-free
- It is highly nutritious
- It is a good source of both protein and fibre
- It contains no added sugar
Cons:
- If you are allergic to eggs or almonds, it must be strictly avoided
- Cross-contamination risk with eggs, nuts, almonds, etc
Nutritional Facts:
- Carbs: 34 grams
- Protein: 12 grams per serving
- Fibre: 6 grams
- Total sugar: 8 grams
- Iron: 10% of the daily value
Kodiak Cakes Strawberries and Cream Oatmeal Packet
This product is combined with rolled oats, strawberries, whey protein, cream, and pea protein concentrate. This oatmeal helps to keep you fuller for longer to control your unwanted cravings. It is made of 100% whole grains to make it a wholesome breakfast. It is a ready-to-cook meal that takes only a few minutes to prepare.
Allergen Information: It contains Milk.
Pros:
- It is made of 100% whole grain rolled oats
- It is a good source of both protein and fibre
Cons:
- It consists of added sugar
- Not suitable for lactose-intolerant people
Nutritional Facts:
- Protein: 12 grams 1/3 cup serving
- Carb: 31 grams
- Fibre: 3 grams
- Total sugars: 10 grams
- Added sugar: 9 grams
Kashi Cereal Golean Chocolate Crunch
This protein-rich oatmeal is made of soy flakes, cocoa powder, whole grain oats, and semisweet chocolate.
Allergen Information: It contains both soy and wheat ingredients.
Pros:
- It is a vegan delight
- It is GMO-certified
- Quick and easy breakfast
- It is an excellent source of both protein and fiber
- It contains 100% whole grain
Cons:
- It contains added sugar
- If you are allergic to soy or wheat, you must avoid it
Nutritional Facts:
- Protein: 10g 3/4- cup serving
- Carb: 32g
- Fibre: 6g
- Total sugars: 10g
- Added sugar: 9g
- Iron: 10%
- Phosphorus: 10%
- Magnesium: 15%
Purely Elizabeth Collagen Protein Oat Cup Vanilla Pecan
It is a delicious hearty oat + collagen protein for convenient, On-THE-Go-FUEL. It is overloaded with nutrient-dense ingredients. Most importantly, it is organic and gluten-free. Therefore, it serves the classic oatmeal bowl for everyday breakfast.
Allergen Information: It contains several allergen ingredients such as Milk, eggs, cashew, pecans, coconut, hazelnut, soy, peanuts, etc.
Pros:
- 100% organic
- Gluten-free
- Collagen protein
- It contains dense nutrients
- Protein and fiber-packed
- Quick and healthy
Cons:
- It contains allergen ingredients like Milk, eggs, soy, peanuts, cashew, hazelnuts, etc
Nutritional Facts:
- Protein: 10 grams per serving
- Added sugar: 2 grams
- Fibre: 4 grams
- Carbs: 29 grams
- Iron: 10% of the daily value
Bakery On Main Almond & Vanilla Organic Oats & Happiness
It is a perfect vegan diet with high nutritional value to kickstart your day. It is moderately processed with a low carbon footprint. Moreover, it is organic, healthy, and plant-based to go with everything.
Allergen Information: It contains both soy and almonds.
Pros:
- It contains both iron & fiber
- It is 100% organic
- It has a low carbon footprint
- It is 100% plant-based
Cons:
- It contains added sugar
- Not suitable for people who are allergic to soy and almonds
Love Grown Grain-Free Cereal Cinnamon Sweet Potato
This protein-packed grain-free cereal is made with plant-based ingredients. It is also non-GMO and gluten-free. Additional components include cassava flour, pea protein, coconut sugar, and cinnamon.
Allergen Information: It contains tree nuts to which some people might be allergic.
Pros:
- It’s grain-free
- It contains plant-based ingredients
- It’s gluten-free
- It has non-GMO
- It is a perfect vegan diet
Cons:
- People allergic to tree nuts should not consume this
- It contains added sugar
Nutritional Facts:
- Protein: 10 grams for one serving
- Total sugar: 4 grams
- Carbs: 21 grams
- Added sugar: 4 grams
- Fibre: 4 grams
Manitoba Harvest Organic Dark Chocolate Hemp Yeah Granola
This product is the lowest in the carb. It contains no fillers, no artificial sweetener, and is soy protein-free. It has high-quality organic ingredients with powerful plant-based nutrition. This plant-based protein is a great way to add to your breakfast.
Allergen Information: It contains soy, wheat, and coconut.
Pros:
- It contains no filler, artificial sweetener, and soy protein-free
- It is a powerful plant-based nutrition
- It contains high-quality ingredients
- It is highly suitable for vegans
Cons:
- People allergic to soy, gluten, and coconut should not consume this
- It contains added sugar
- It is high in saturated fat
Nutritional Facts:
- Protein: 10 grams
- Total sugars: 10 grams
- Carbs: 29 grams
- Saturated fat: 5 grams
- Added sugar: 8 grams
- Iron: 15% of the daily value
Conclusion
Most cereals do not provide a balanced breakfast on their own. It is just a part of a complete breakfast. They are often loaded with high-sugar content, highly processed, and lack most of the critical nutrients to the daily diet.
That’s why it’s essential to go through the product’s nutritional facts to understand better which one suits you the most.
