The variety of cereals can be fascinating — the idea in itself is contagious and the cereals very addictive. There is a wonderland to choose from and ideas to play with, from whole grain, refined grain, crunchy oats, vitamin enriched and fiber plus. Add a dash to the confusion with hazelnuts, cinnamon, strawberries, marshmallows or pure exciting chocolate chunks. Our eyes follow a certain route, in this algorithm and we scan for “low fat,” which is usually in the form of Special K, whole grain or a muesli product. So, we grab our low-fat cereal and make a quick dash before we give into the temptation of grabbing the chocolate-flavored Lucky Charms, and pat ourselves on the back for having taken such a healthy decision.
Cereal is a worldwide phenomenon for traditional breakfast and is the safest bet for the busy lifestyle we lead. It is readily available, easy to fix, digest and is hypothetically healthy as it is low in calories.
Truth is, however, that most of the “low-fat” cereals available will not make you lose weight. Sure, they may contain less fat than their counterparts, but they contain just as much calories and sugar — if not more.
It prevails as a psychological dogma and we choose to relentlessly indulge in this wonderland of carbs. We automatically believe it is low fat without registering the calories, amount of sugar or artificial ingredients added. So, eating cereal becomes a habit in our daily lives. We hide them in our office drawers, munch on them during coffee breaks and even snack on them during evenings while watching TV, satisfied that we are calorie-conscious people. Of course, a quick, cheerful cereal commercial will confirm our belief that we will lose weight munching on them. But no, we will not magically look like the size-zero model, in a petite red dress, devouring carbs. Do not be fooled and consumed by the “low-fat” label in red, beautiful calligraphy nor by the media adverts with model figures that are probably on a diet all around the year.
You may argue: Isn’t it better to start the day with a bowl of cereal instead of fried eggs and French toast? Well, not really. A study done by Consumer Reports found that several cereals had the nutritional content equivalent to a doughnut!
"Twenty-three of the top 27 breakfast cereals that are marketed to children in the US are more than half sugar by weight and many received fair scores based on nutritional values. Kellogg's Honey Smacks and Post Golden Crisp have more than 50 percent sugar (by weight) and nine others are 40 percent sugar or more."
This is no revelation that cereals are a form of carbohydrates, which are an essential form of energy, especially when they provide a healthy amount of iron, thiamin, riboflavin, niacin, zinc and vitamins B6 and B12. However, not only are most cereals high in sugar, but they are also processed, making them a not-so-healthy carbohydrate choice after all. Even more, brands tempting you with healthy additions such as oats, honey, nuts, strawberries and vanilla aren’t necessarily healthier than their original counterparts nor do they guarantee weight loss. In fact, many of them are just more sugar and calories in disguise. Judge for yourself:
A 30g serving of Kellogg’s Corn Flakes has 113 calories, 2.5g of sugar and 0.3g of fat whereas Special K- with 98% fat free has 114 calories, 5g of sugar and 0.5g of fat. This is apparently 98% fat free, even though the regular Kellogg's Cornflakes, is less in fat, sugar and calories, without a ludicrous tag line. The ball game just begins. For people who believe in the super powers of the Special K line, Oats & Honey contains 6g of sugar and 0.8g of fat. With every addition to regular Cornflakes, more calories and sugar are generously served with a serious "fat-free" tag. The same goes for the original Cheerios. A 30g serving of plain Cheerios has 111 calories, 2g of fat, 4g of fiber, and 2g of sugar, whereas the frosted, multi-colored fruity, honey nut, apple cinnamon varieties are laden with sugar.
A new EU legislation is to be drafted to stop cereal manufacturers draping cereal in high sugar, salt and fat with health claims. "Cereals are almost always packed with the stuff, no matter what they say on the box," said dietitian, Catherine Collins.
If you have cereal at least once a day, it can have a remarkable influence on your health. That is if you eat the right cereal. So, how should you choose your cereal? First, always read the labels to compare. Second, abide by this list to make sure you’re getting the healthiest choice out there:
Choose whole grains that contain at least 3g of fiber in the form of bran, oatmeal, muesli and oats. The fiber found in whole grains helps make you full and keeps hunger at bay. Whole grains also lower the risk of heart disease and diabetes as well as reduces the changes of weight gain. Porridge is also a hale and hearty breakfast idea, as it is rich in minerals and has high fiber content that regulates blood sugar.
Pick a cereal that is low in sugar. "Many cereal companies have started replacing sugar with artificial sweeteners so they can claim the product has less sugar," said Tara Gudis, a registered dietician and spokesperson for the American Dietetic Association.
Pick a cereal that contains the least amount of saturated fat and no trans fat. 
Assess artificial coloring and salt and refined grains. Restrain from processed cereals such as Rice Krispies, bright colored Fruit loops or Puffed cereals.
Steer clear of any breakfast cereals that compose a fluorescent shade to your milk.
Remember, the more attractive, vibrant and bold the packaging is, the more calorie-friendly it may be. So, instead of stacking up on fat-generating agents that boost calories, add natural honey, a dash of fresh fruits, or nuts and raisins to your cereal. By using these guidelines, it is possible to pick a cereal that is equally appealing to our senses of sight, smell and taste while maintaining its significant nutritional value. The rationale is to find the perfect blend that is a mix of health and pleasure in a bowl. In addition, to keep your cereal as healthy as can be, enjoy it with soy, low fat or skimmed milk. And, remember to snack on other healthy food options during the day by choosing low fat and high fiber foods as well as such as fruits and vegetables for weight management and premium health.