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Breakfast is an essential during pregnancy, especially in that first trimester (hello, morning sickness). If you are anything like me, eating breakfast is my biggest nutritional struggle.
Starting your day with a healthy option to stabilize blood sugars and prevent the dreaded nausea is a necessity. Cereal can be a healthy and easy to assemble option for those busy, fatigued moms. So come check out our best cereal for pregnancy recommendations.
In this article we will discuss:
- The benefits of cereal during pregnancy
- Which cereals to avoid
- Our top 10 best cereal for pregnancy.
Table of Contents
What Cereal Should You Choose?
Choosing the right cereal when pregnant is very important. Most cereals are full of sugars, preservatives, and artificial coloring. These things can really spike your blood sugar. Although they may be tasty they are not going to start your day off well. There is a large amount of evidence that supports limiting sugar intake during pregnancy. High sugar intake can lead to higher than normal weight gain during pregnancy, contribute to gestational diabetes, preeclampsia, poor birth outcomes, and premature delivery.
So focusing on a cereal that is high in whole grains, fiber, healthy fats, and protein is essential when making the right choice for you during pregnancy. This will give you more satiation (or feeling of fullness), balance blood sugars, and aide in digestion.
What are the Benefits of Cereal?
There are many great benefits of eating cereal in pregnancy. Cereal can be a great food to increase your consumption of folate, iron, zinc, calcium, fiber, and vitamins A, C, D, and E. Especially folate, but these other nutrients are essential for fetal development and placental growth.
Cereal is also really easy to prepare for those pregnant mothers than have busy mornings getting ready for work or caring for older children. There is really nothing easier than pouring that big bowl of cereal and adding in some milk.
Adding milk to your cereal increases the healthy nutrients that you are consuming. Depending on the type of milk you choose, whether it be grass fed/pasture raised milk, almond milk, coconut milk, soy milk, or other milk alternative you can have a variety of other nutrient benefits. Below is the breakdown of different types of milk and their nutritional value per 1 cup.
- whole milk: protein (8 g), healthy fats (8 g), vitamin D, calcium, potassium, magnesium, zinc, iodine, phosphorus
- almond milk: protein (1 g), healthy fat (3 g), fiber (1 g), calcium, magnesium, phosphorus, carbohydrates
- coconut milk: protein (5.5 g), fat (57.1 g), calcium (38.4 mg), potassium (631 mg), magnesium (88.8 mg)
- soy milk: protein (7 g), fat (4 g), fiber (1 g), calcium, iron
What is the Best Cereal for Pregnancy?
So how can you determine what the best cereal for pregnancy is? It’s about reading labels and understanding what is in the food you are consuming. Not all cereal are great for you unfortunately.
You are looking for cereals that are:
- High in fiber (constipation is a common symptom in pregnancy)
- Whole grains
- Enriched with iron and folic acid
- Fortified with essential vitamins (check out our post to understand which vitamins are important during pregnancy)
- Low sugar content
Our Top 10 Best Cereals for Pregnancy
Now these options are not ranked in any particular order. They are simply a variety of healthy options for a variety of different needs. I know you all have different taste preferences, nutritional needs, and budgets. I know that you will be able to find the right fit for you.
Magic Spoon
A great grain free cereal for those that are gluten intolerant. This cereal is high in protein and has zero sugars. Not only is it healthy but it is naturally sweetened with allulose and monk fruit. it also has added iron, potassium, and calcium. It does contain milk so anyone that is lactose intolerant this is not the cereal for you.
Pros:
- High protein and low sugar
- Lots of flavors to choose from
Cons:
- cost $$$ ($1.43/oz)
Ezekiel Sprouted Whole Grain Cereal
Not only does Ezekiel make some great bread, but they also make some delicious healthy cereal. Full of fortified nutrients, high in fiber, low in sugars, and 8 grams of protein. If you are struggling with pregnancy constipation this is your winner. Its full of fiber and whole grains.
Pros:
- Simple ingredients without added sugars, colors, or flavors
- High in essential nutrients
Cons:
- Not the most flavorful
Seven Sundays
The Seven Sundays brand has multiple healthy cereals to choose from. Their muesli cereal is a great choice as you get a variety of healthy nutrients from real food that is also gluten free. There is no added sugars, only sugars from real foods like dates, currants, blueberries, and honey.
They also have more traditional cereals like the Fruity oat protein cereal or real cocoa grain free cereal.
Pros:
- Non GMO and no refined sugars
- Full of whole grains to keep you full, high fiber, and high protein
- Eat it hot or cold
Cons:
- can be more costly than your average cereal
Nature’s Path Cereal
Nature’s Path has a variety of organic cereals that taste great and are a healthier option. It does have added sugar so will be more sugar than some of the other cereals on this list. It is full of whole grains and natural ingredients. Check out the packaging of each variety as they may vary in nutritional value and ingredients.
Pros:
- Add some fresh fruit for added flavor and fiber
- USDA organic
- Whole grain ingredients and 5 g of protein.
Cons:
- Added organic cane sugar
Catalina Crunch
With great flavor varieties Catalina crunch is a great option for a healthy breakfast. It contains about 10g of protein and only 2 g of sugar. It also has 7g of fiber to promote good digestion and helps to keep you full. If you are vegan you will also be happy to know that this cereal is vegan friendly and a tasty alternative to the more sugary cereal options out there.
Pros:
- Good source of protein and fiber
- Low sugar
- Non GMO, gluten free, and grain free
Cons:
- $$ ($1.53/oz)
- Some say it’s too sugary (Sweetened with stevia)
One Degree Organic Sprouted Oats
One Degree is a great company with real transparency about their ingredients and how they are sourced. I have been a big fan of their oatmeal for a while and just recently discovered that they make cereal and granola. So check them out from real organic sprouted grains!
Pros:
- Non GMO whole grain cereal
- Fortified with many essential vitamins
Cons:
- Less protein and fiber than other options on this list.
- Sweetened with cane sugar
Nature’s Path Qi’a Oatmeal
Although yes I know this is not a cereal. It is a delicious warm alternative that comes in an easy to heat up packet. It is full of delicious whole grains that will keep you satisfied and full.
Pros:
- A great source for essential omega-3.
- Only 1 g of sugar
- 27 g of whole grains
Cons:
- Not something you will likely want to eat cold
Purely Elizabeth
An affordable healthy option for an early morning treat. With added Vitamin D, which every pregnant mother needs. Check out this delicious super food cereal.
Pros:
- Very affordable compared to other cereals
- Fortified with potassium, calcium, vitamin D, and iron.
- No artificial flavors
Cons:
- Not allergy friendly. Made in a facility that processes eggs milk, soy, peanuts, and other tree nuts.
Love Bird
Although this option doesn’t have a lot of protein or fiber it is sourced from great clean ingredients. Lovebird is grain free for any mamas with gluten allergies. It does have calcium and iron to help support a healthy diet. With simple flavors you can easily add some fresh fruit to give it a flavor boost.
Pros:
- Grain free, no refined sugar, non GMO and glyphosate free
- Organic ingredients
- Mild taste
Cons:
- Only 2 g of protein and 4 g of fiber
Arrowhead Mills Organic Amaranth Flakes
This cereal is a great option if you are looking for something with a lot of quality whole grains. It is made with amaranth seeds, oats, brown rice, corn, barley, and rye. Full of protein and fiber this cereal can really help to prevent pregnancy constipation.
Pros:
- Organic safe ingredients
- Great source of calcium, potassium, portein, and fiber.
Cons:
- Blander taste. I would definitely recommend adding fresh fruit
Final Thoughts
Breakfast can be hard during pregnancy, but having a few great healthy options in the pantry can make it that much easier. I know the last thing I have time for while wrangling two toddlers is preparing a big breakfast before heading off to daycare and work. These cereal options can be a great time saver and leave you full and satiated while nourishing your body first thing in the morning. Take one more thing off your plate mama and try one of these great cereals during your pregnancy.
Jess is a registered nurse with over 6+ years of critical care experience for patients young and old and is the mother of two small children. After having her own children she felt inspired to provide mothers with real actionable guidance and education to make informed decisions throughout their pregnancy and postpartum experience.
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