8 high-protein cereals that will remind you of your childhood favorites

8 high-protein cereals that will remind you of your childhood favorites

There are few things more nostalgic than a bowl of cereal. For many people, the dish conjures up thoughts of cartoon mascots, '90s commercials, and rushing to school in the morning (ah, the memories!). more protein to eat regularly, especially if you have muscle building goals.

Enter: high-protein grains. Traditional cereals tend to be low in nutrients, so swapping them out will allow you to get more of the benefits of protein at breakfast. Here, nutritionists explain why you might choose a high-protein cereal and share their favorite options.

The Best High Protein Grain Options:

• Insgesamt am besten: Catalina Crunch
• Bestes Müsli mit minimalen Zutaten: Drei Wünsche, ungesüßt
• Beste Geschmacksauswahl: Magischer Löffel
• Bester Crunch: Nature Valley Müsliprotein, Hafer und dunkle Schokolade
• Bester Wert: Spezielles K Protein Müsli
• Bester Proteingehalt: Premier Protein Getreide
• Am besten für erdigen Geschmack: Kashi Go Protein Müsli
• Bestes Müsli mit Bio-Zutaten: Hesekiel 4:9 Organisches gekeimtes Vollkorngetreide

The benefits of choosing a high-protein grain

Starting the day with protein-rich cereals – and protein-rich foods in general – has countless benefits. For starters, protein is a vital macronutrient, meaning your body needs it in large amounts to support basic functions (think building tissue and repairing cells), according to the book Biochemistry, Nutrients. Adding protein-rich cereal to your rotation can help you boost your protein intake first thing in the morning, points out registered dietitian Victoria Whittington, RDN

Eating protein in the morning can help you meet certain health goals or needs. For example, if you're doing tough workouts, recovering from illness or surgery, or following a vegan or vegetarian diet and have trouble getting enough protein, a high-protein cereal can help, says Maddie Pasquariello, MS, RDN. If you have diabetes, eating a high-protein cereal can help prevent blood sugar spikes due to the combination of protein and carbohydrates, says Whittington.

"On a chemical level, adding protein, fiber, and/or a fat source to your meal can improve glycemic control - essentially helping your system digest sugar more slowly and preventing blood sugar from spiking after the meal," explains Pasquariello. "Most traditional cereals are higher in sugar and lower in protein, fat and fiber - so the chemical effect would be to spike your blood sugar a little more." However, occasional consumption of traditional grains isn't a problem unless you have prediabetes, diabetes, or another chronic condition that requires your blood sugar to be controlled, she points out.

Protein also keeps you full longer than carbohydrates alone because protein is digested gradually by the body. So starting your morning with high-protein cereal can help stave off the hangover, making eating it a lifesaver on busy days. On the other hand, traditional cereals are usually low in protein, so you probably won't feel full for long, says registered dietitian Roxana Ehsani, MS, RD, CSSD, LDN (However, you can also mix regular cereals with a protein-rich food like yogurt or eggs for a more balanced meal, if that's your jam. Cereal might be just what you need.

These nutritionist-recommended high-protein snacks will keep you from going hungry

How to choose a high-protein cereal

As with most foods, not all high-protein cereals are created equal. They also typically cost more than their traditional counterparts, so several factors should be considered before picking up a box.

First things first: "Just because a cereal says it's high in protein doesn't give it a health certificate," notes Ehsani. It may still contain unhealthy (think saturated and/or trans) fats or added sugars that you may want or need to avoid. With this in mind, it's important to check the label to make sure it aligns with your dietary preferences.

The protein source can also vary. For example, a high-protein cereal might get its protein from whey protein isolate, soy protein or pea protein, according to Ehsani. If you follow a vegan or dairy-free diet, consider choosing a plant-based option, notes Whittington. According to Ehsani, some cereals may also contain protein-rich ingredients such as nuts, seeds, lentils or legumes.

The amount of protein per serving can also vary greatly. In general, high-protein cereals provide between eight and 20 grams per serving, according to Whittington. (For comparison, according to Pasquariello, the protein in cereal is typically two to four grams of protein per cup.) When shopping for high-protein cereals, Pasquariello typically looks for options with about 10 grams of protein and five grams of sugar (or less) per serving, but those numbers will vary depending on your goals and taste preferences, she notes. For more personalized recommendations, speak to a doctor or nutritionist.

How much protein you should eat per day – plus protein-rich meal ideas to try

Finally, high-protein cereals like standard versions can be sweetened with sugar or artificial sweeteners or have no sweeteners at all, says Pasquariello. In general, options sweetened with added sugar typically contain cane sugar, just like traditional cereals, she notes. “You may also see stevia extract and/or monk fruit extract added to unsweetened, protein-rich cereals to make them more palatable,” adds Pasquarielo. Options containing milk protein may also taste sweeter since the ingredient is naturally sweet.

All in all, if taste is an important factor for you, "keep in mind that a completely unsweetened option may require some dressing to make [it] taste closer to the original cereal you're used to," says Pasquariello. This might call for flavored nut milk, some fresh fruit, or a drizzle of honey, she notes. Again, check the label to get an idea of ​​the ingredients and flavors you can expect from the product.

For more guidance on choosing cereals with protein, read about nutritionists' favorite options below.