Is honey bunches of oats healthy? Honey bunches of oats is like other breakfast cereals as it is high in carbs, low in fiber and fats. The nutritional facts of Honey Bunches of Oats are:
- Calories- 120
- Carbs- 23 grams
- Sugar- 6 grams
- Fiber- 2 grams
- Fat- 2.5 grams
- Vitamin A- 16% of the Daily Value
- Iron- 60% of the Daily Value
- Vitamins B1, B2, B3, B6, and B12
- Folic Acid- 50% of the Daily Value
Is Honey Bunches Of Oats Healthy? Photo Credit: iStock-Iaartist
Once you add milk to your cereal it changes the nutritional profile to the Honey Bunch cereal. It increases the total calorie content by 40 to 60%. Since 1940 the FDA has required breakfast cereals to be fortified. And the reason for this is to prevent vitamin and mineral deficiencies.
The unhealthy side of breakfast sugars is the added sugar intake from breakfast cereals. Higher intake of added sugar and refined carbs increases the risk of type 2 diabetes, heart disease and weight gain.
Honey bunch cereal has several whole grains, and it is marketed in a way that it is a high fiber cereal. But the truth is it only has 2 grams of fiber per serving. If you are getting at least 3 grams of fiber per serving that is considered a good amount of fiber. If you are getting at least 5 grams of fiber per serving, then that is considered a high amount of fiber.
Why fiber is important? Because it digests in the body very slowly and it keeps you feeling fuller for a longer time.
There was a study on 48 people who ate a high fiber oatmeal breakfast felt fuller over 4 hours vs the low fiber breakfast cereal group. The results showed that the high fiber breakfast group had a reduced hunger and food intake.
Honey Bunches of Oats is high in sugar, low in fiber and protein which doesn’t make it a healthy cereal. It might taste good, but it is not the healthiest cereal you should eat.
Research has shown that people should incorporate more whole grains and nutrient dense foods like eggs to help promote a healthier lifestyle. The U.S. dietary guidelines advises that Americans should consume at least 3 servings of whole grains daily and 5.5 servings of protein daily.
Some of the healthier breakfast alternatives to Honey Bunch Of Oats cereal is:
- Oatmeal Pancakes
- Breakfast Smoothies
- Chia Pudding
- Overnight Oats
- Vegetable Omelet
The Bottom Line is Honey Bunch Of Oats has fortified vitamins and minerals, but it is high in added sugar and low in fiber and protein content which makes it an unhealthy breakfast. There are other alternative breakfast options that you can eat that is a healthy breakfast such as vegan omelet, overnight oats, oatmeal pancakes, breakfast smoothies, etc.
If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can go to https://ethicalinc.com/product/appetite-suppressant/
- Papanikolaou Y, Jones JM, Fulgoni VL 3rd. Several grain dietary patterns are associated with better diet quality and improved shortfall nutrient intakes in US children and adolescents: a study focusing on the 2015-2020 Dietary Guidelines for Americans. Nutr J. 2017 Feb 20;16(1):13. doi: 10.1186/s12937-017-0230-0. PMID: 28219433; PMCID: PMC5319115.
- Rebello CJ, Johnson WD, Martin CK, Xie W, O’Shea M, Kurilich A, Bordenave N, Andler S, van Klinken BJ, Chu YF, Greenway FL. Acute effect of oatmeal on subjective measures of appetite and satiety compared to a ready-to-eat breakfast cereal: a randomized crossover trial. J Am Coll Nutr. 2013;32(4):272-9. doi: 10.1080/07315724.2013.816614. PMID: 24024772.
- Clark MJ, Slavin JL. The effect of fiber on satiety and food intake: a systematic review. J Am Coll Nutr. 2013;32(3):200-11. doi: 10.1080/07315724.2013.791194. PMID: 23885994.
- Westerterp-Plantenga MS. The significance of protein in food intake and body weight regulation. Curr Opin Clin Nutr Metab Care. 2003 Nov;6(6):635-8. doi: 10.1097/00075197-200311000-00005. PMID: 14557793.
- Anderson GH, Moore SE. Dietary proteins in the regulation of food intake and body weight in humans. J Nutr. 2004 Apr;134(4):974S-9S. doi: 10.1093/jn/134.4.974S. PMID: 15051857.
- Marais NC, Christofides NJ, Erzse A, Hofman KJ. Evidence for high sugar content of baby foods in South Africa. S Afr Med J. 2019 Apr 29;109(5):328-332. doi: 10.7196/SAMJ.2019.v109i5.13314. PMID: 31131800.
- Gaesser GA. Perspective: Refined Grains and Health: Genuine Risk, or Guilt by Association? Adv Nutr. 2019 May 1;10(3):361-371. doi: 10.1093/advances/nmy104. PMID: 30947337; PMCID: PMC6520038.
- Weeratunga P, Jayasinghe S, Perera Y, Jayasena G, Jayasinghe S. Per capita sugar consumption and prevalence of diabetes mellitus–global and regional associations. BMC Public Health. 2014 Feb 20;14:186. doi: 10.1186/1471-2458-14-186. PMID: 24555673; PMCID: PMC3936705.
- Whittaker P, Tufaro PR, Rader JI. Iron and folate in fortified cereals. J Am Coll Nutr. 2001 Jun;20(3):247-54. doi: 10.1080/07315724.2001.10719039. PMID: 11444421.
- Gibney MJ, Barr SI, Bellisle F, Drewnowski A, Fagt S, Hopkins S, Livingstone B, Varela-Moreiras G, Moreno L, Smith J, Vieux F, Thielecke F, Masset G. Towards an Evidence-Based Recommendation for a Balanced Breakfast-A Proposal from the International Breakfast Research Initiative. Nutrients. 2018 Oct 18;10(10):1540. doi: 10.3390/nu10101540. PMID: 30340378; PMCID: PMC6213610.
- Monteagudo C, Palacín-Arce A, Bibiloni Mdel M, Pons A, Tur JA, Olea-Serrano F, Mariscal-Arcas M. Proposal for a Breakfast Quality Index (BQI) for children and adolescents. Public Health Nutr. 2013 Apr;16(4):639-44. doi: 10.1017/S1368980012003175. Epub 2012 Jul 5. PMID: 22874533.
- USDA- US Department Of Agriculture- https://fdc.nal.usda.gov/fdc-app.html#/food-details/340625/nutrients