### Common Concerns About Cereal and a Quick Shopping Guide I've been enjoying a bowl of plain “o’s” with fresh berries every morning. Cereal has become a comfort food for many, especially since the pandemic began. Here are some common concerns about cereal and tips for choosing the best options: #### Does cereal contain pesticides? There have been reports about the presence of glyphosate, a weed killer, in oat cereals. The Environmental Working Group (EWG) claims that their tests show unsafe levels of glyphosate in many oat cereals, but the risk is from long-term exposure. To minimize this risk, vary the types of cereals and breakfasts you eat. #### What about preservatives? Many cereals contain preservatives to keep them fresh longer. Some research on animals suggests that BHT (butylated hydroxytoluene) may increase the risk of tumors, while other studies indicate it acts as an antioxidant and lowers cancer risk. If you prefer to avoid BHT, look for cereals that use vitamin E (listed as “mixed tocopherols”) as a preservative. #### Is cereal too processed? A diet high in ultra-processed foods, including sugary breakfast cereals, may increase the risk of cancer and early death. However, some cereals have only a few simple ingredients. Choose these more often, but occasional high-sugar cereals are okay too. #### What about protein? Some people prefer high-protein breakfasts like eggs, but a typical bowl of cereal with milk does contain protein. Adding chopped nuts or seeds can increase the protein content. Use dairy, soy, or protein-fortified plant milks for more protein, as almond and rice milk contain very little. ### How to Pick a Cereal The cereal aisle can be overwhelming, so here are some guidelines: - **High fiber**: Look for at least 3-5 grams of fiber per serving. Fiber makes your bowl more filling and helps meet daily fiber needs. - **Whole grains**: A diet high in whole grains can protect against heart disease, type 2 diabetes, and obesity. Look for “whole” in the first ingredient. - **Low sugar**: Aim for single-digit sugar grams. Unsweetened cereals can be sweetened with a small amount of sugar or fresh fruit. Choose wisely and enjoy your cereal!