A plant-based diet means eating mainly foods derived from plants. This includes vegetables, fruits, nuts, seeds, oils, whole grains and legumes. For breakfast, cereals can be a quick and easy option that fits into a plant-based diet.
What are the benefits of a plant-based diet?
There are many benefits associated with eating a predominantly plant-based diet:
- Lower risk of heart disease, diabetes and some cancers
- Lower BMI and reduced weight gain
- Reduced inflammation
- Increased fiber, vitamins, minerals and antioxidants
- Reduced environmental impact compared to meat-based diets
Focusing on plant foods over animal products can lead to better health outcomes overall.
What should you look for in a plant-based cereal?
When choosing a cereal for a plant-based diet, consider these factors:
- Whole grains: Look for 100% whole grain cereals like oats, wheat, quinoa, amaranth, buckwheat or millet. These provide more fiber, protein and micronutrients than refined grains.
- Plant-based protein: Choose cereals with nuts, seeds or legumes for an extra protein boost.
- Low sugar: Select unsweetened varieties or those with less than 6g added sugar per serving.
- Fortified with vitamins/minerals: Many cereals are enriched with nutrients like B vitamins, iron and calcium to help fill nutritional gaps.
- No artificial ingredients: Avoid cereals with artificial flavors, colors or sweeteners.
10 Best Cereals for a Plant-Based Diet
Here are 10 of the top-rated cereals that align well with a whole food, plant-based diet:
| Cereal | Key Features |
|---|---|
| 1. Oats | – 100% whole grain oats – High in fiber & protein – Naturally gluten-free oats available |
| 2. Ezekiel 4:9 Cereal | – Made with sprouted whole grains – Contains legumes, wheat, barley, spelt, millet, lentils & soybeans – Great source of protein & fiber |
| 3. Nature’s Path Organic Granola | – Made with whole oats, quinoa, amaranth & chia – Varieties with nuts & seeds – Low in sugar |
| 4. Bob’s Red Mill Paleo-Style Muesli | – Gluten free whole grains like sorghum & coconut – Nuts, seeds & coconut flakes – No added sweeteners |
| 5. Uncle Sam Original Cereal | – Made from whole wheat berries – Fortified with vitamins & minerals – Simple ingredients |
| 6. Kashi 7 Whole Grain Flakes | – Blend of 7 whole grains – 5g protein & 5g fiber per serving – Low in sugar |
| 7. Post Grape-Nuts | – Made from wheat, barley, salt – High in iron & B vitamins – Very crunchy texture |
| 8. Wheatena Original Hot Wheat Cereal | – 100% whole grain wheat cereal – Cooks in just 5 minutes – High satiety & fiber |
| 9. Cascadian Farm Organic Hearty Morning | – Made with oats, quinoa, amaranth & wheat – Each serving has 5g protein & fiber – Low sugar |
| 10. Nature’s Path Qi’a | – Contains hemp, buckwheat & chia – Vegan & nutritious superfoods – Gluten-free, organic |
Avoid These Non-Plant-Based Cereal Ingredients
When following a plant-based diet, there are certain ingredients to watch out for on cereal nutrition labels:
- Refined grains: Ingredients like wheat flour, enriched flour and degerminated cornmeal provide fewer nutrients.
- High sugar: Cane sugar, brown sugar, honey, maple syrup, agave, and other added sweeteners.
- Milk ingredients: Cereals containing milk powder or whey powder are not vegan.
- Artificial colors/flavors: Ingredients like “artificial flavors” or “Yellow 6, Red 40” etc.
Checking the ingredients list and nutrition facts label carefully can help identify cereals better suited for a whole foods, plant-based diet.
Tips for Preparing Plant-Based Cereal
To boost nutrition and flavor in your cereal bowl, consider these tips:
- Use non-dairy milk like soy, almond or oat milk.
- Add fresh fruit like bananas, berries or diced apples.
- Sprinkle nuts, seeds or shredded coconut for crunch.
- Drizzle with maple syrup or agave nectar instead of table sugar.
- Add cinnamon, nutmeg or vanilla extract for extra flavor.
- Try hot cereals or overnight oats during colder months.
Conclusion
Following a plant-based diet doesn’t mean giving up on favorite breakfast cereals. Plenty of healthy, wholesome options exist that are made from 100% whole grains, contain plant-based protein, and are free of artificial ingredients. Look for varieties made with oats, wheat, quinoa, buckwheat or other gluten-free grains. Pair with non-dairy milk and fresh fruit or nuts for added nutrition.
Reading nutrition labels carefully and avoiding refined grains, added sugars, and artificial additives can help identify the most nutritious cereal choices for a plant-based lifestyle.