The tiny  toasted oats and soya protein flakes (suitable for vegans) give this granola a unique dessert like flavour that’s irresistible. Most people make millet into a creamy breakfast porridge.

But there is not a hint of veggie taste despite no refined sugars.

Shredded wheat typically contains 100 per cent whole wheat and nothing else, but it’s worth checking the label, since many brands add sugar. A backlash on granola soon took hold when it was found some high-street brands contain as much as 23g of sugar. Granola is a baked cereal that typically combines rolled oats, nuts and seeds, and a sweetener like sugar or honey. The crunchy cinnamon delight is a favourite of ours topped on porridge (yep, double whammy oat heaven), or on smoothie bowls. Most healthy cereals contain gluten, a family of proteins found in grains, including wheat, rye, spelt, and barley. Mother of superfoods spirulina contains sources of all eight originally found essential amino acids, a high amount of protein as a plant and is a good source of iron. In people with celiac disease, gluten triggers an immune response that damages the lining of the small intestine. Breakfast Cereal by Brand. When buying oats, avoid pre-portioned or pre-flavoured options, since they’re usually high in added sugars. It may also include other grains, dried fruit, spices, and nut butters. Or just in handfuls like a deconstructed biscuit, that works too. It’ll soon become your dessert, let alone breakfast. Yes, sugar. As you can see from the numbers below, this packs an awesome protein punch (27 per cent of your daily needs, according to Lizi’s) and is considerably low in sugar too.

This isn’t protein as you know it.

There are many types of milks on the market, ranging from classic dairy milk to plant-based milk alternatives. So much so, the British Heart Foundation included it in 12 foods you wouldn’t believe are fatty and ranked it badly in the breakfast choices. Back to school health check: Packed lunches, Vitamins and minerals – tips for healthy living. I agree to my personal data being stored and used to receive the Healthista newsletter. Spelt flakes also contain small amounts of calcium, selenium and vitamins B1, B6 and E, along with 2g protein per 40g serve, 0.5g fat, 10g carbohydrates, and around 55 calories. Even as a snack, the clusters sweetened with organic rice syrup will satisfy your sweet tooth and stomach. Nutritionist Rick Hay reveals a few ways you can help beat the bloat. Dietary. ‘Fibre does plenty of other things too – like helping to excrete excess cholesterol from the body and providing a food source for the good bacteria in the gut.’. We earn a commission for products purchased through some links in this article.

The texture is similar to popping candy in the mouth, far different from the chunky clusters we’re used to. But sadly, granolas are often laiden with sugar and fat. Health experts generally agree an adult’s sugar intake should be no more than 5 per cent of daily energy. Healthy cereals are a source of carbohydrates, she says, which are the body’s first port of call for energy. It’s best to make your own granola so you can control the amount of sugar in the recipe, avoid added oils such as vegetable oil or coconut oil, and control the portions of calorie-dense nuts and seeds in the recipe.

Alternatively, you could add a tablespoon of peanut butter, or – for overnight oats or porridge – a scoop of protein powder. There is a broad range of textures owing to the mixture of the soft ingredients – mulberries, apple pieces, baobab, and the crunchy ingredients – pumpkin, sunflower and chia seeds, cashew, brazil and almond nuts and buckwheat. Give your breakfast cereal a protein boost by replacing milk with Greek yogurt, which is more nutritious, higher in protein, and easier to digest. If you're in need to some Halloween inspiration look no further than these two delicious pumpkin recipes, Around a billion people globally and some 10 million Brits aren’t getting enough vitamin D. A new study has found that over 80 per cent Covid-19 patients had low levels of vitamin D, A runner's diet needs the best nutrition for endurance and recovery. It uses all great natural sugars, with apple pieces, cinnamon, seven different grains such as rye and oats, with a drizzle of honey, baked in unrefined cane juice sugar. ‘Go for a sprinkle of desiccated coconut and different seeds and nuts,’ Leung suggests, ‘these are especially great when chopped and possibly toasted. ‘Cereals encompass a wide variety of grains – from wheat, maize, rice and oats, to less common types such as rye, teff, millet and sorghum,’ says Leung.

Eat natural Super Granola Buckwheat, Seeds & Honey. Others prefer to avoid gluten due to an intolerance, for example people with digestive disorders. Plus, it's gluten-free, making it a great option for people who have celiac disease or follow a gluten-free diet. Pretty much any whole grain – including whole-grain wheat, barley, rye, millet, rice and oats – can be sprouted. These are the most sugary breakfast cereals, Want to burn double the calories?

A 40g serving contains around 20 per cent of your manganese RDA, plus relatively high levels of phosphorus, vitamin B3, magnesium, zinc and iron (between four and seven per cent of your RDA). Millet is a small cereal grain that belongs to the grass family. Healthista’s Yanar particularly likes the fact it is suitable for low carb or keto diets, as this is tough (or impossible) to find with cereals. Free sugars provide calories and are the type we should be careful about, as they may contribute to tooth decay.’, High fibre cereal keeps you fuller for longer, says Travers.