Is Honey Bunches Of Oats Healthy?

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Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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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.

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  6. 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.
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