Whether you’re trying to choose a new cereal for your health or trying to find cereals on a plant-based diet, getting one that meet you needs can feel complicated. With so many options in the grocery store, you could easily spend an hour in the cereal aisle but, still not know what your looking for.
Bellow I will go through a guide to choosing cereals on a plant-based diet so you can have a convenient breakfast option.
Why Eat Cereals on a Plant Based Diet?
Cereals are a staple breakfast option and can be an easy switch for some individuals when they are transitioning to a more plant-based diet. Additionally, if you normally struggle to get breakfast in, cereals on a plant-based diet can offer some great benefits.
Pros:
- Convenient: Its shelf stable, light weight, and travels well.
- Nutrient value: Can be a good source of certain nutrients with nutrient fortification, including B12 and iron, which can often be lower on a plant based diet.
- Whole grains: Certain cereals are good source of whole gains and fiber for more sustained energy.
- Mass appeal: There are flavors of cereal for everyone.
- Quick: a bowl of cereal can be made in a few seconds.
With that being said, this may have you question, “Why not eat just any cereal?” To answer that you have to understand that not every cereal is created equal. Some can be high calorie and high sugar, low volume, costly, or even leave you feeling hungry shortly after eating.
Part of a Balanced Breakfast
Every cereal has their own slogan that will have you remembering its sweet, crunchy flakes or its fun, colorful marshmallows. However, there is one line you’ve probably heard time and time again, “part of a balanced breakfast” but what does this actually mean? It means cereal is not meant to be a complete meal on its own. You have to add to your breakfast to get the other nutrients you need to make a balanced breakfast. A balanced breakfast includes protein, fats, and complex carbohydrates containing fiber. If possible, getting nutrient dense foods in that is ideal.
Choosing Cereals on a Plant-Based Diet
Check the Serving Size
Some cereals can have a comically small serving, we’re talking 3/4 of a cup, some even less. If you are someone who knows 3/4 of a cup of cereal won’t fill you up, than choosing ones with a higher volume serving would be a better choice.
Ingredients for Vegans and Vegetarians to Watch Out For
- Dairy/milk/whey: Not just in the milk added to cereal, dairy products can make it into the ingredients from yogurt clusters, whey protein for added protein sources, and more.
- Honey: Used as a sweetener.
- Gelatin: Cereals containing marshmallows often contain gelatin which is derived from pork or cow.
Fats
Plant-based cereals with granolas or nuts and seeds tend to have a higher fat content.
Carbohydrates
For more sustained energy, look for something with whole grains or a higher fiber content. For those using it as a pre-workout fuel, a simpler form of carbohydrates is preferred.
Fiber
If you looking for a cereal that provides more sustained energy, choosing options with a higher fiber content is going to be ideal. To be considered a good source of fiber it has to contain 20% or more of the daily value for fiber, which is at least 5 grams.
See the blog on High Fiber Foods for some more suggestions.
Protein
Cereals alone are often low in protein. However, there are more on the market now that have more protein. However, when looking at cereals nutrition facts, there are some that show the nutrition facts of the cereal and the cereal + milk. However, if you are using a plant-based milk, not all contain significant amounts of protein. You may have to take some extra time reading your labels and doing some math to find the true nutrition facts.
Fortified Nutrients
Plant-forward, vegetarian, and vegan diets can be lower in certain nutrients with the reduced consumption of animal products. More common reduced intakes are of vitamin B12, iron, calcium, and vitamin D. Fortified cereals can be a good choice to get a good source of some of these nutrients. Check food labels to get more of ones you might be lacking.
If these micronutrients are not in your cereal, check out your plant-based milks for them.
For a list of other places you can get vitamin B12 and calcium on a plant-based diet check out, 13 Sources of Vitamin B12 for Plant-based Vegans and Top 9 Plant Based Calcium Sources.
What is it missing
How do I make a balanced breakfast with cereal being one part of a balanced breakfast? Many cereals are high in carbs but lack fats, protein, and even fiber sometimes. So, what can be added to give you more of these?
- Healthy fats: Nuts, seeds, plant-based milks (not including coconut milk),
- Fiber: Seeds (flax or chia particularly), berries, oat bran, mixing a lower fiber cereal with high fiber cereal
- Protein: Nuts and seeds, add plant-based protein powder to your milk, eat with plant based yogurt, use soy or protein fortified plant-milk
- Micronutrients: Calcium and vitamin D fortified plant-based milks
Choosing the Right Milk
Plant-based milks are a great way to add more nutrients to morning cereal. Since cereals often are high in carbohydrates ,choosing low sugar plant-based milk can be ideal. Check out my evaluation of the Top 9 Low-Sugar Plant-Based Milk Alternatives.