© Topeka WIBW-TV The FDA's proposed new rules would limit the amount of sugar added to foods to make healthful claims, which could feed the grain aisle.TOPEKA, Kan. (WIBW) - Your cereal may not be as healthy as you think.
The Food and Drug Administration recently released a proposed rule that would improve standards for making health claims for foods. While cereal may seem like a sensible way to start the day, with boxes touting whole grains, fiber, and heart health, a closer look can reveal an unfortunate secret.
"Many of America's favorite grains that are healthy in quotes don't meet that healthy definition," says Amber Groling, MD, a registered dietitian at Cotton O'Neill Weight Management in Topeka.
Under the FDA's new "healthy" food standards, products in the cereal group must contain less than 2.5 grams of added sugar per serving. Some cereals have missing symbols in their names, such as Honey Nut Cheerios or Frosted Mini Wheat. But others who cross the threshold may surprise you. Among them: corn kernels, special K and raisin bran.
"Even though a serving of raisins isn't considered added sugar, raisins are loaded with sugar," Groling said, adding that just looking at the exclamation mark on the front of the box isn't enough. “Marketing can be really misleading and make things seem healthier than they are. You might think it's a good source of protein, so it must be healthy, then flip it and it's got 12 grams of added sugar. We have to ignore a lot of the hype and look at the nutrition facts label.
Groling said there's a good reason the new law targets added sugar.
"Sugar is associated with type 2 diabetes, obesity and heart disease," she said.
Dietary guidelines recommend getting less than 10 percent of our calories from sugar. This equates to 50 grams per day on a 2000 calorie diet. The proposed rule would eliminate processed fruit and vegetables.
“Sugar is naturally present, and you get a nutrient-dense package, too. You get some fiber, you get some potassium, you get a lot of vitamins and minerals from that fruit,” Groling said.
Groling says people who choose low-fat cereals miss out on a key weight-management nutrient: protein.
"Protein in the morning reduces hunger throughout the day, reduces thirst," she says.
The proposed standards would drop restrictions on cholesterol and total fat and instead focus on fat, so consider cracking an egg instead of pouring it into a bowl, Groling said.
"You can roast them with some vegetables, you can add some cheese, so you have three different food groups," she said.
For those who can't give up cereal, look for a low-sugar version of the cereal, then add some fruit for fiber and try topping it with Greek yogurt, which has more protein than milk. Another option is Greek yogurt with berries and nuts.
Proposed standards are in the comments section. They also lower the sodium limit and, in addition to fruits, vegetables and eggs, nuts and seeds are also free because they contain good fats. However, check the label for added sugar and salt.
Read the full list of details in the FDA's proposed rule.