Damon Mcknight
Breakfast cereals are a popular breakfast option in Australia, with over 450 types available in supermarkets. However, many cereals are highly processed and loaded with sugar, which can negatively impact blood glucose levels and overall health. So, what are some healthier alternatives?
One option is to make your own muesli by mixing rolled oats with nuts and seeds. This simple, nutritious breakfast is recommended by nutritionists and can be customised with your choice of ingredients. For a quicker option, you can also buy ready-made muesli, such as Carman's Original Fruit Free Muesli or The Muesli, which are low in sugar and high in fibre.
If you're looking for a boxed cereal, wheat biscuit cereals like Weet-Bix or Aldi's wheat biscuits are a good choice, with a Health Star Rating of 5 and low levels of added sugar. All-Bran is another high-fibre option, though it may not be to everyone's taste.
So, while there are many unhealthy cereals on the market, there are also plenty of nutritious options available in Australia. By being mindful of ingredients and choosing high-fibre, low-sugar alternatives, you can start your day with a healthy and convenient breakfast option.
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What You'll Learn
Health Star Ratings (HSR)
Introduced in June 2014, the Health Star Rating System (HSR) is a government-led initiative in Australia and New Zealand that assigns health ratings to packaged foods and beverages. The ratings, which range from half a star to five stars, are calculated using strict guidelines based on the Australian Dietary Guidelines. The more stars a product has, the healthier it is.
The HSR system is designed to make it easier for consumers to compare the nutritional profiles of similar packaged foods and make informed, healthier choices. It is especially targeted at time-deprived working adults and parents and children who may not have the time to check how healthy each individual product is by examining the nutritional facts label.
The algorithm for determining the number of stars adds points for "healthy" nutrients such as fibres, proteins, and vegetable matter while deducting points for "unhealthy" nutrients like fats and sugars, which have been linked to chronic health issues. The Health Star Rating Calculator, created by the federal and state governments in collaboration with health industry groups and expert nutritionists, is available to the public as an online app or Microsoft Excel workbook.
In addition to the star rating, manufacturers can provide further nutritional information per 100g, such as energy, saturated fat, sugar, and sodium content, as well as positive nutrients like protein, fibre, or vitamins and minerals. This additional information is particularly important because it is not reflected in a single serving and can help consumers make even more informed choices.
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High-fibre options
While many cereals are considered a processed and high-sugar breakfast option, a large proportion of Australians start each morning with a bowl. With more than 450 types of cereal available in supermarkets, it can be challenging to choose a healthy option.
A high-fibre diet is essential for digestive health and can help regulate weight. A healthy fibre content for cereal should be around 10g of fibre per 100g of product.
Uncle Toby's Traditional Rolled Oats is a good option, consisting of just one ingredient: 100% wholegrain rolled oats. You can turn them into your favourite overnight oats or homemade muesli bars.
If you're looking for a simple, no-frills option, All-Bran is a great choice. It's super high in fibre and has a 5-star health rating. It's a pretty basic cereal with just flakes and not much else. While it may not taste sweet at first, once your taste buds adjust, you'll be able to appreciate the subtle sweetness.
For a gluten-free option, try Sunsol 10+ Natural Muesli. It's packed with over 10 healthy ingredients, including oats, flaxseed, almonds, and cashews, and is high in fibre, making it great for digestive health.
Another option is to make your own muesli. Buy a large bag of rolled oats and a bag of mixed nuts, then mix them together in a container. It's a quick, healthy, and inexpensive option.
If you're looking for a warm and comforting option for chilly mornings, try the Ceres Organics Paleo Hot Cereal. It's made with LSA, coconut, chia, almond meal, and cinnamon and is high in fibre.
So, while there are many high-sugar, heavily processed cereals on the market, there are also plenty of high-fibre options available in Australian supermarkets that can be a nutritious and convenient way to start your day.
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Low-sugar options
While cereal is a convenient and inexpensive way to get plenty of fibre, wholegrains, and calcium, many popular cereals are highly processed and loaded with sugar. The World Health Organization recommends that adults consume no more than 54 grams of sugar per day, but a single bowl of cereal can contain nearly a fifth of that amount.
When looking for low-sugar cereals, it's important to read the ingredient lists and nutrition labels carefully. Some cereals marketed as healthy may still contain high amounts of sugar. Checking the Health Star Rating (HSR) on the pack can be a quick way to assess the overall nutritional value of a cereal.
- Muesli: Muesli is often touted as one of the healthiest cereal options. It typically contains a variety of whole grains, nuts, seeds, and dried fruit, making it a good source of fibre and nutrients. Carman's Original Fruit Free Muesli, for example, has only 8% sugar. You can also make your own muesli by mixing rolled oats with nuts, seeds, and dried fruit.
- Uncle Toby's Traditional Rolled Oats: This cereal receives high marks from nutritionists for its single ingredient: 100% wholegrain rolled oats. Rolled oats are a good source of fibre and can be prepared in a variety of ways, including overnight oats or homemade muesli bars.
- Weet-Bix: Weet-Bix is a well-known and widely available cereal in Australia. It has a Health Star Rating of 5, only 3 grams of added sugar per 100 grams, and is 97% wholegrain.
- All-Bran: All-Bran is a high-fibre cereal that can be a good option for those concerned about digestive health. It has a 5-star health rating and is a simple cereal with just flakes and not much added.
- Goodness Superfoods: This brand offers a healthy breakfast cereal option with a simple ingredient list, low GI content, and subtle flavour.
- Aldi's Goldenvale Power Grain: If you're looking for an alternative to Nutri-Grain, Aldi's Goldenvale Power Grain has a lower sugar content, with 18.1 grams of added sugar per 100 grams.
- Ceres Organics Paleo Hot Cereal: This hot cereal is made with LSA, coconut, chia, almond meal, and cinnamon. It's high in fibre and perfect for chilly mornings.
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Homemade muesli
While there are many options for healthy cereals in Australia, muesli is a popular choice. Muesli is a breakfast dish usually made up of grains (typically rolled oats), nuts, seeds, dried fruit, and optional spices. It can be prepared raw or lightly toasted, depending on your desired level of crunchiness.
Ingredients:
- Rolled oats (avoid quick and steel-cut oats as they won't retain the right texture)
- Wheat bran (the outer layer of the wheat kernel, often found in the bulk section of grocery stores)
- Nuts (sliced almonds, pecans, walnuts, hazelnuts, etc.)
- Seeds (pepitas/pumpkin seeds, sunflower seeds, etc.)
- Unsweetened coconut flakes (labelled as "coconut chips," "grated coconut," or "desiccated coconut")
- Dried fruit (apricots, cherries, apples, mango, dates, etc.)
- Cinnamon
- Salt
- Optional sweetener (agave, maple syrup, or sugar-free alternatives)
Instructions:
- Preheat your oven to 350°F and line a baking sheet with parchment paper.
- In a large bowl, combine the oats, almonds, pecans, pumpkin seeds, sunflower seeds, cinnamon, and salt. Toss to mix well.
- Spread the mixture onto the prepared baking sheet and bake for about 10 minutes, or until fragrant and lightly golden.
- Remove from the oven and let it cool for about 10 minutes.
- Add the dried fruit and any desired sweetener to the mixture and stir to combine.
- Store the muesli in an airtight container. It can be served with milk, yogurt, or fruit juice.
Muesli can be served cold (soaked in liquid) or hot (cooked in simmering liquid). For an overnight oats-style muesli, portion out 2/3 cup of muesli into a small jar, cover with 2/3 cup of milk or a milk alternative, and top with frozen blueberries. Refrigerate it overnight, and in the morning, you'll have a chilled, softened muesli.
Muesli is a versatile and nutritious breakfast option that can be customized to your taste preferences and dietary needs. Enjoy experimenting with different ingredients and serving suggestions to find your perfect bowl of muesli!
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Whole grains
When choosing a breakfast cereal, it is important to consider the impact on blood glucose levels. Heavily processed cereals, including flakes, puffs, clusters, and biscuits, are often made with refined grains, which can cause high fluctuations in blood sugar. Opting for minimally processed, whole grain cereals can help maintain more stable blood glucose levels.
Some examples of whole grain cereals available in Australia include Weet-Bix, which has a Health Star Rating of 5 and is 97% wholegrain, and Aldi's wheat biscuits, which offer a similar nutritional profile at a more affordable price. Rolled oats are another excellent option, with a high Health Star Rating due to their naturally occurring fibre content and single ingredient.
In addition to these options, there are a variety of muesli products available that incorporate whole grains, along with fruits, nuts, and seeds, providing a nutritious and filling breakfast choice.
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Frequently asked questions
The healthiest cereal to eat in Australia is homemade muesli. It is easy to make, tasty, and can be stored for up to a month.
There are over 450 types of cereal available in Australian supermarkets, so it can be confusing to choose from. Some other healthy cereals include:
- The Muesli (available online or at health food shops)
- Uncle Toby's Traditional Rolled Oats
- All-Bran
- Weet-Bix
- Goodness Superfoods
- Food For Health
- Jordan's Maple & Pecan Oat Clusters
To identify healthy cereals, look for those with quality ingredients, low sugar, and high fibre. Checking the Health Star Rating (HSR) on the pack is a quick way to determine how nutritious the product is.
Kellogg's Coco Pops, Nutri-Grain, and Corn Flakes are some cereals with high sugar content that you may want to avoid.
If you are looking for a healthier alternative to sugary cereals, you can try making your own granola or opting for bran-based cereals, which are rich in dietary fibre.
