Evaluating the Health Profile of Great Grains Cereal
Great Grains cereal features whole grains and a blend of flakes, biscuits, and granola pieces for added crunch. But is loading up a bowl of Great Grains actually a nutritious way to start your day? Assessing this cereal's pros and cons helps decide if it delivers the balanced nutrition you seek.
Great Grains Cereal's Nutrition Facts
Checking out the complete nutrition data for Great Grains reveals:
Serving Size
The standard serving size equals 34 cup or 1.2 oz for Great Grains cereal. Be aware that enjoying a more copious portion spikes the calories, carbs, and other nutrients to higher levels.
Calories and Macronutrients
Each 34 cup serving of original Great Grains contains 140 calories, with 100 of those calories coming from carbohydrates. The cereal also supplies 3 grams of fiber and 3 grams of protein per serving.
Added Sugars
Great Grains does include some added sugars, with 5 grams per serving. But this remains relatively low compared to more sugary kids' cereals. The cereal derives its sweetness mainly from dried fruit ingredients instead of heaping spoonfuls of sugar.
Vitamins and Minerals
Every serving of Great Grains delivers at least 10% of the recommended daily amount for vitamins A, B6, B12, and E. It also contains iron, folic acid, thiamin, zinc, and 8 essential amino acids.
Benefits of Choosing Great Grains Cereal
Key advantages to keeping Great Grains in your cereal rotation include:
Provides Whole Grains
With a blend of whole grain wheat, barley, oats, corn, rice, and rye, Great Grains offers 100% whole grains per serving. Whole grains provide more fiber, protein, and micronutrients vs. refined grains.
Good Source of Fiber
Each 34 cup serving contains 3 grams of dietary fiber, supplying about 10-12% of the daily fiber you need. Fiber aids healthy digestion and supports heart health.
Contains Fruit and Seeds
Ingredients like almonds, dates, dried cranberries, sunflower seeds, wheat bran, and natural flavors add antioxidants, plant protein, and variety.
Fairly Low in Added Sugars
With just 5 grams of added sugars per serving, Great Grains keeps excess sweeteners to a minimum compared to many breakfast cereals.
Provides Key Micronutrients
Great Grains contains at least 10% of daily vitamins A, B6, B12 and E, along with iron, folic acid and more for balanced nutrition.
Downsides of Great Grains Cereal to Consider
A few areas where Great Grains cereal could improve include:
Higher in Sodium
With 210mg sodium per serving, the sodium content sits on the higher end. People watching their salt intake need to account for this elevated sodium at breakfast.
Contains Allergens
With wheat, nuts, and soy as ingredients, Great Grains poses concerns for people with celiac disease, nut allergies, or soy intolerance.
Higher Glycemic Index
Made with refined grains in addition to whole grains, Great Grains may cause somewhat of a blood sugar spike after eating compared to 100% whole grain cereals.
Tips for Enjoying Great Grains Cereal in a Balanced Breakfast
Simple strategies for balancing out a bowl of Great Grains cereal include:
Watch Serving Sizes
Stick to the standard 34 cup serving size instead of overflowing your bowl to limit carbs, calories, sugar, and sodium.
Pair with Nutritious Mix-Ins
Combine your Great Grains with healthy add-ins like fresh fruit, nuts, seeds, milk, or yogurt for more protein, nutrients and fiber.
Sweeten Strategically
Skip adding extra sugar on top and lean on the dried fruit in Great Grains instead for natural sweetness.
Incorporate Other Nutritious Foods
Round out your breakfast plate with fresh fruit, eggs, oatmeal, or whole grain toast so Great Grains isn't your entire meal.
The Final Verdict on Great Grains Cereal
Great Grains does provide some solid nutritional value thanks to its whole grain lineup, vitamins and minerals, and fiber content. But the added sugars, higher sodium, and presence of allergens may be drawbacks for some diet needs.
Using proper portion control and integrating other nutritious foods into your breakfast can help balance out Great Grains' weaknesses. Occasional enjoyment of Great Grains cereal poses no problems for most healthy adults and kids. But eating bowl after bowl each morning long-term may push nutrition intake out of balance.
Finding Your Best Healthy Cereal Options
Rather than writing off all cereal completely, take time reviewing nutrition labels and ingredients lists to discover better-for-you alternatives. Seek out cereals with:
- 100% whole grains
- At least 3-5 grams fiber per serving
- Minimal added sugars: less than 6-8 grams per serving
- No artificial colors or flavors
Some specific healthy cereal brands to try beyond Great Grains include:
Ezekiel 4:9
Sprouted whole grain cereal made from wheat, barley, beans, lentils, millet, and spelt containing no added sweeteners.
Uncle Sam
Whole grain wheat flakes fortified with vitamins and minerals but without any added sugars or salt.
Barbara's Shredded Wheat
Made from 100% whole grain wheat, these lightly sweetened biscuit-style squares supply a hefty serving of fiber.
Cascadian Farm Organic
Choose from their whole grain o's, frosted flakes, or berry cereals for reduced sugar and no GMOs.
DIY Healthy Homemade Cereal Recipe
For the ultimate control over ingredients, fiber content, and flavors, whip up a batch of do-it-yourself healthy cereal right at home. This recipe makes 2 servings:
Ingredients
- 3 cups puffed rice cereal
- 14 cup raw pepitas
- 14 cup raw almonds, chopped
- 14 cup shredded unsweetened coconut
- 1 tbsp ground flax or chia seeds
- 1 tsp cinnamon
- 14 cup mixed dried fruit bits
Instructions
Combine all ingredients except dried fruit in a bowl and mix well. Add fruit and stir again gently. Store in an airtight container up to 1 month. Serve 12 cup portions topped with milk or yogurt.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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