Is Cereal Healthy?
Harmful dyes like Red 40 and preservatives like BHT are banned in Europe but present in American cereal. Image: Midwood Argus / DALL-E
By LOGAN DAVIS-FOX
Cereal is one of the most popular breakfast foods worldwide, and for many, it’s a quick, convenient, and seemingly healthy way to start the day. Plenty of people fix their morning bowl without so much as glancing at the nutrition label.
This begs the question: Is cereal as healthy as it seems? The answer isn’t a simple yes or no, as various cereals have different nutritional values and ingredients.
Cereal is usually made from processed grains like wheat, corn, oats, or rice. Though processed food isn’t good for you, these grains are often combined with other vitamins and minerals, adding some benefit. Many cereal brands are advertised as heart-healthy, high in fiber, or rich in whole grains. However, not all cereals have these qualities, and knowing the difference between them is crucial when trying to pick the right brand.
Many cereals, especially those made with whole grains, offer several nutritional benefits. Classic Cheerios and Shredded Wheat are not only low in sugar, they are also both good sources of dietary fiber, which is essential for good digestion and maintaining healthy cholesterol and blood sugar levels. Nutritionists say that a diet high in whole grains may even reduce the risk of heart disease and type 2 diabetes.
However, while some cereals can be at least somewhat nutritious, others are loaded with sugar and refined carbohydrates. In fact, “less than 10% of breakfast cereals meet the national guidelines for sugar content, which is 5 grams of sugar per 100 gram product,” an article published by the National Institute of Health (NIH) states. The mean sugar content in breakfast cereals, including milk, was 19.9 grams, the article says. That's a lot considering that the daily recommended amount of sugar an adult should consume per day is only twice that, at 40 grams.
Regularly eating sugary cereal can contribute to several health problems, including weight gain, insulin resistance, and an increased risk of developing diabetes. Consuming too much sugar in general can also have negative impacts on your teeth, causing tooth decay and enamel erosion.
“I had Cocoa Puffs for breakfast yesterday,” Max Klopper ‘26 says, “and when I checked the nutrition label, I was shocked to see it had 15 grams of sugar per serving! At that point it’s like I'm just eating a bowl of sugar for breakfast.” According to a recent Argus poll, Cocoa Puffs are students’ third favorite cereal brand.
Sadly, sugar isn't the only harmful ingredient in your morning bowl. Many popular brands, such as Frosted Flakes, contain the preservative butylated hydroxytoluene (BHT). According to Vani Hari, an activist who runs the Food Babe blog, “Research links BHT to cancer, and it’s believed to be an endocrine disruptor that interferes with your hormones.”
For these reasons, BHT is banned in Europe. If you compare the nutrition label of Frosted Flakes made in the U.S. to those made in the U.K., you’ll see that our version has BHT while theirs doesn’t.
Lastly, there’s artificial food coloring.
According to our Argus poll, Lucky Charms and Froot Loops are two of the most popular cereal brands among students. Both of these brands are extremely high in sugar (about 13 grams per serving). But they also contain the synthetic food dye Red 40, which is derived from petroleum (just like gasoline and plastic), and “has been found to be contaminated with benzidine or other carcinogens,” Sarah Kobylewski and Micheal Jacobson point out in an article by the NIH. “Red 40 causes hypersensitivity reactions,” they add.
Red 40, Yellow 5 and 6, and some other artificial dyes are all banned from foods in Europe.
So is there anywhere to safely turn (other than paying to import European Frosties)?
Brianna Elliot, a writer for Healthline, states that “homemade granola can be a very healthy option” as “most types of granola contain a fair amount of protein and healthy fats. Additionally, they can provide several vitamins and minerals, such as phosphorus, magnesium, manganese, and B vitamins.”
“On the weekends, I always have a bowl of granola and almond milk for breakfast,” Akash Van Koert ‘26 says. “That way I’m able to have enough energy to perform well in my soccer matches.”
Whole grain oats (not instant flavored oatmeal) are also a good choice. And in general, just be more mindful about the ingredients you put into your body.
Cereal can be a healthy way to start your day, if you pick the right box. But most major brands contain high amounts of sugar and dyes like Red 40, so make sure to check the nutrition label and do your research, while keeping your eyes open for whole grains and nutrients like fiber.