Healthy cereals contain whole grains, no sugar, no soaked and trans fat, low calories, no cholesterol, low sodium, and high fiber.

A healthy cereal provides taste and health benefits equally. Grape Nuts is a crunchy cereal that provides 28% of the suggested daily value of fiber.

Following are the basic ingredients of Grape Nuts;

1. Whole Grains in Grape Nuts

Flour is the main ingredient of Grape Nuts. They use malted grain flour with wheat, to make it crunchy. As indicated on the label, one serving contains more than 100% of a body’s suggested daily recommendation of whole grains.

2. Sweet and Salts in Grape Nuts

Maltose is the main sugar in Grape Nuts. Salt and yeast are also included in the list.

3. Vitamins and Minerals in Grape Nuts

There are essential vitamins and minerals found in Grape Nuts. Each serving provides 2% of calcium, 8% of zinc, 10% of copper, 10% of vitamin-D, and 15% of vitamin-A.

Further, it provides 20% of phosphorus and magnesium, 25% of thiamin, riboflavin, niacin, vitamin-B6, vitamin-B12, 50% of folic acid, and 90% of iron.

As indicated by the USDA dietary guidelines for Americans. A healthy cereal must contain the majority of fundamental Vitamins and minerals your body needs.

4. No Mystery Ingredients

It neither contains grapes nor nuts. It is a cereal made with whole grain, and provides many health benefits.

5. Calories, Fat, and Cholesterol in Grape Nuts

One serving of Grape Nuts provides 200 calories, and 1g of total fat. Further, it provides 290mg of sodium and 230mg of potassium. Grape Nuts are cholesterol free.

6. Starch and Protein in Grape Nuts

A single serving of Grape Nuts provides 48g of starches, with 7g of dietary fiber, 5g of sugar, and 6g of protein. Grape nuts are good choice if you want to increase your fiber intakes.

Grape Nuts provide 7g of fiber and 5g of sugar. These characteristics make this cereal delicious and healthy to eat.

Grape Nuts contains whole grain wheat flour, malted grain flour, salt, and dried yeast.

The vitamin and minerals are in sustained form. Grape Nuts does not have fake colors, flavors, or added substances. These are natural grain products and a healthy breakfast choice.

One serving of Grape Nuts is equal to 58g. Grape Nuts are thicker than ordinary cereals.

Grape Nuts is best for Breakfast

When you’re looking for breakfast, you might not have enough options to eat other than a bowl of cereal. Many brands of breakfast cereal contain processed sugars, which cause high glycemic profile.

The high glycemic profile means quick raise of glucose levels. If you have diabetes, that can be dangerous.

Luckily, not all grains are made equal. If you are looking for diabetes friendly cereals, you need to look for the low glycemic profile products like Grape Nuts.

What is glycemic profile?

The glycemic profile, or GI, measures how rapidly starches raise your glucose levels. If you have diabetes, it’s best to pick food with lower GI profile. They take more time to process, which can help control the high glucose.

As indicated by the Harvard School of Public Health:

  • Low-GI foods have a rating of 55 or less
  • Medium-GI foods have a rating of 56-69
  • High-GI foods have a rating of 70-100

Blending food can impact how they process and absorb into your blood. Eating high GI cereals with Greek yogurt, nuts, or other low GI foods can control your processing and lower the high glucose.

What is glycemic stack?

Glycemic stack is another proportion of how food influences your glucose. It considers and measures the absorbability of different sugars. Carrot has a high GI rating but a low glycemic stack. It might be a superior method to sort out great and bad carbohydrates.

As per the Harvard School of Public Health:

  • Glycemic stack under 10 – Low
  • Between 11-19 is – Medium
  • 20 or higher is – High

If you have diabetes, it’s best to begin your day with a low GI stack breakfast.

What is the GI rating of Grape Nuts?

Grape Nuts have a GI rating of 75 and a glycemic stack of 16. It’s based on corn-based grains.

This cereal contains whole grain wheat flour and malted grain. It’s a decent choice to enhance the intake of Vitamins B6, B12, and folic acid.

Grape Nuts provide 7g of fiber per half serving. Fiber is important for people with diabetes. It can help food processing and balance glucose levels. It helps to lower your cholesterol levels.

Nutrition Facts

For a Serving Size of 115 grams

% Daily Value

Calories

419.7

–

Total Fat

2.4g

–

Saturated Fat

0.5g

–

Monounsaturated Fat

0.3g

–

Polyunsaturated Fat

1.4g

–

Sodium

545.1mg

23%

Potassium

452mg

–

Net Carbohydrates

92.6g

–

Sugar

10.2g

–

Fiber

13.9g

56%

Glucose

1.5g

–

Fructose

1g

–

Maltose

12g

–

Protein

12.5g

–

Vitamins and Minerals

Vitamin A

0μg

0%

Vitamin A

2.3IU

–

Vitamin B6

1mg

77%

Vitamin B12

0μg

0%

Vitamin C

0mg

0%

Vitamin D

0μg

0%

Vitamin D

0IU

–

Vitamin E

0.7mg

4%

Vitamin K

2.2μg

2%

Caffeine

0mg

–

Calcium

44.8mg

5%

Iron

32.2mg

403%

Magnesium

157.5mg

46%

Phosphorus

393.3mg

40%

Zinc

2.4mg

16%

Copper

0.5mg

24%

Manganese

3.7mg

187%

Selenium

10.5μg

15%

Retinol

0μg

–

Lycopene

0μg

–

Thiamine

0.7mg

50%

Riboflavin

0.1mg

9%

Niacin

9.9mg

50%

Folate

396.7μg

100%

Choline

36.1mg

7%

Water

4g

–

Fatty Acids Amino Acids

Tryptophan

0.2g

–

Threonine

0.4g

–

Isoleucine

0.5g

–

Leucine

1g

–

Lysine

0.2g

–

Methionine

0.2g

–

Phenylalanine

0.7g

–

Tyrosine

0.3g

–

Valine

0.6g

–

Arginine

0.5g

–

Histidine

0.3g

–

Alanine

0.5g

–

Aspartic Acid

0.8g

–

Glutamic Acid

4.6g

–

Glycine

0.6g

–

Proline

1.2g

–

Serine

0.7g

–

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

What you need to do for consuming 420KCal?

Strolling

3mph

1 Hour 20 Minutes

Running

6mph

40 Minutes

Bicycling

10mph

50 Minutes

Qualities evaluated dependent on individual weighing 140 lbs.

More detail about the ingredients of Grape-Nuts

Whole grain/wheat flour – Whole wheat flour Is fine and grounded form of whole wheat it is also known as wheat berry. Whole wheat flour normally used for baking and bread making.

Malted grain flour – Malted grain flour (Barley Flour) is flour, of dried and grounded barley. Barley flour is normally used to make grain, and other breads.

There are two general types of malted grain flour, coarse and fine.

  1. Barley groats are used to make coarse grain flour.
  2. Barley pearls are used to make fine grain flour.

Salt – Salt is a mineral made from sodium chloride (NaCl), a synthetic compound having a lot of salts. The sea has around 35g of salt per liter, a saltiness of 3.5%.

Salt is essential for life, and saltiness is one of the essential human tastes. Salt is a universal food seasoning item. Salting is an essential strategy for food storage.

Dried Yeast – Dried yeast used as a raising operator for baking items like bread and pastry. When we mix yeast with flour it changes over the fermentable sugars into carbon dioxide and ethanol.