The 6 Best High Fiber Bran Cereals
A healthy breakfast should have plenty of protein and fiber, while keeping the extra sugar out. In general, women need about 25 grams of fiber per day, while men need about 38 grams per day. Choosing high-fiber bran breakfast cereal is a great way to get a good jump on your daily fiber need. The FDA requires a high-fiber cereal to contain 5 grams fiber per serving in order to state that claim on the box
We used the Foodessentials database to compare High Fiber Bran Cereals to see which brands offer the most fiber, and then take a look at the added amounts of sugar in each.
Bran Cereals (grams of fiber or sugar per 100 grams cereal)
(Brand - Product - / Fiber / Sugar / Colors / Preservatives
Back to Nature - Heart Basics Hi-Fiber Multibran - / 25.0 / 20.83 / yes / no /
Back to Nature - Heart Basics Banana Nut Multibran - / 21.82 / 18.18 / yes / no /
Kellogs - All Bran Wheat Bran Flakes - / 17.24 / 17.24 / yes / yes /
Malt-O-Meal - Raisin Bran - / 11.86 / 35.59 / yes / yes /
Kellogs - Raisin Bran - / 11.86 / 32.2 / no / yes /
Kellogs - Raisin Bran Crunch - / 7.55 / 37.74 / yes / yes /
Fiber:
When we arrange our cereals based on fiber content, Back to Nature Heart Basics Hi-Fiber Multibran has the most bran per 100 grams, with their Banana Nut Multibran close behind. A closer look shows each cereal gives you a whopping 12 grams fiber per individual serving or cereal. Kellogs Wheat Bran Flakes also score high on the fiber list. The remaining raisin bran cereals contain more fiber than typical breakfast cereals - about 5 to 7 grams per individual serving.
Sugar:
When we look at the amount of sugar in each of our high-fiber cereals, we see that our list almost flips over - the raisin brans all have more than 30 grams of sugar per 100 grams of cereal. Thats a lot of sugar considering you should keep your consumption of sugar under 40 grams throughout the whole day. Back to Nature high-fiber cereals have less sugar.
Colors, Preservatives and Common Allergens:
Back to Nature high-fiber cereals are the highest in fiber and the lowest in sugar - and they also have the added bonus of not containing any preservatives, although all the cereals have added natural coloring agents. Since all of these cereals are made with wheat bran, they all contain gluten and all contain some form of corn an ingredient. Both Back to Nature cereals and the Raisin Bran Crunch list dairy products. Banana Nut Multibran and the Raisin Bran Crunch both contain tree nuts, but none of these products contains peanuts.
And the Winner Is:
Both the Back to Nature high-fiber cereals add plenty of fiber without going overboard on the sugar. Both varieties contain 5 grams protein per serving and are fortified with vitamins and minerals. Either cereal would make a nice breakfast topped with low-fat milk, soy milk, rice milk and a few blueberries or other slices of fresh fruit.
Article originally produced by Foodessentials:
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