Though convenient, is cereal actually a healthy choice? Those brightly colored boxes are often the source of added sugars and are lacking in substantial nutritional value, says Patricia Bannan, RDN. But this doesn’t mean you should avoid cereal altogether. We spoke to registered dietitians about what to look for.

The healthiest cereals are made with whole-grain ingredients, low in or free from added sugars, and high in dietary fiber.

1. Whole-grain oat cereal

Oats are considered a cereal grain, so it’s no surprise that you’ll find them in some cereals. This type of cereal tends to be high in beneficial fiber. “Cereals made from whole grain oats are particularly beneficial, as they contain beta-glucan—a type of soluble fiber that’s excellent for heart health,” Bannan explains. She recommends Original Cheerios.

2. Shredded wheat cereal

This variety of cereal comes recommended by both Bannan and Volpe for its nutrition and simplicity. “Shredded wheat is 100 percent whole grain, and provides fiber as well as B vitamins and minerals,” Jenna Volpe, RDN, explains. Options like Shredded Wheat have a simple ingredient list, just whole grain wheat, Bannan points out. However, you’ll want to watch for added sugars in this cereal type.

3. Bran cereal

Bran refers to the outer layers of certain grains, such as wheat and oats, and it’s full of nutrients. You may have heard of bran cereal, which is particularly high in fiber. If you struggle to find high-fiber cereals, you should have no issue with this category of cereal. For example, the FiberOne Bran Cereal provides a whopping 18 grams of fiber and zero added sugars per serving, Bannan notes.

4. Brown rice cereal

“If you like mainstream cereals, try brown rice crisps or puffs,” Volpe says. They have a similar texture and mouthfeel, but are made with better ingredients. “Whole-grain brown rice is a good source of fiber, antioxidants, and nutrients,” Volpe adds, noting that this type of cereal is less likely to spike blood sugar levels. Nature’s Path Crispy Rice Cereal is one to look for.

5. Sprouted cereal

Whole-grain cereals are the gold standard for healthiest cereals, but sprouted cereals are just as good—if not better. Sprouted cereals are also made from whole grains, but the grains have been germinated, making some of the nutrients more bioavailable. Both Bannan and Volpe recommend the Ezekiel Almond Flake Cereal, which is made from sprouted wheat, barley, millet, lentils, and more.

6. Granola

Granola is the sweet, crunchy topping perfect for snacking or adding to yogurt, but you can also add milk and enjoy it like cereal. However, not all granola is made equally, Volpe notes. “Granola often contains added sugars to make it so sweet, so you’ll want to check the ingredients and nutrition facts.” The Cascadian Farms Cinnamon Apple Granola, which is sweetened with dates, is an excellent choice because it has no sugar added and 5 grams of both fiber and protein per serving.

7. Muesli

Muesli contains similar ingredients to granola, but it’s uncooked, making it more versatile. Enjoy it hot, cold, soaked overnight, or as a topping for yogurt. “Muesli not only provides fiber for healthy digestion and satiety, but it also provides protein and healthy fats,” Bannan says. She recommends the Bob's Red Mill Old Country Style Muesli.

(Real Simple magazine provides smart, realistic solutions to everyday challenges. Online at www.realsimple.com.)

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