Breakfast cereals, long marketed as a quick and nutritious morning option, are under increasing scrutiny as experts debate their health benefits and risks — especially when it comes to their level of processing.
Fortified cereals can offer essential nutrients such as iron, calcium, B vitamins and fibre, particularly for children, pregnant women, older adults, and those with dietary restrictions. Yet, many popular varieties also fall into the category of ultra-processed foods (UPFs), raising concerns among nutritionists and scientists.
The appeal of cereals is clear: over half of Americans report eating them regularly. Options range from wholegrain oats and muesli to corn flakes and sugary puffs. But while some cereals retain much of the original grain — including fibre-rich bran and nutrient-dense germ — others are stripped of these elements during processing, then reconstituted with sweeteners, flavourings, and synthetic additives.
“Fortified cereals can make a useful contribution to some of the vitamins and minerals that, in the UK, some of us are deficient in,” says Professor Sarah Berry of King’s College London. She notes, however, that many popular cereals are high in sugar, low in fibre, and lack the nutrients needed to sustain energy throughout the day.
A 30g serving of sugar-frosted flakes can contain around 11g of sugar — nearly a quarter of a child’s recommended daily intake in the UK. Even seemingly healthy granolas can pack close to 10g of sugar per serving, particularly when dried fruit is included. Consuming these can lead to blood sugar spikes, fatigue, and overeating later in the day, Berry explains.
There is also growing concern about additives in UPFs. While regulators maintain their safety, Berry and other scientists caution that more research is needed into their long-term effects on gut health and metabolism.
Still, not all breakfast cereals are created equal. Wholegrain oats, unsweetened muesli, and granola with nuts and seeds are considered healthier choices. Studies have linked oats in particular to a reduced risk of type 2 diabetes and heart disease, thanks to their high content of beta glucan, a fibre that helps lower cholesterol.
Experts advise consumers to look for cereals made from whole grains with minimal added sugar, and to pair them with protein and healthy fats for a more balanced meal.
As Berry puts it: “It’s about choosing a breakfast that releases energy steadily and keeps you full — and not just what looks good on the box.”
