Are honey nut cheerios healthy for your diet?

By Dr Jorge Metri (PhD) | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 01/07/2023 | Next review date: 01/07/2025
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The contents of this article are fact-based except otherwise stated within the article.

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Author bio

Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.

Dr Jorge Metri’s highlights:

  • Invited Reviewer of two international scientific Journals
  • PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
  • Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • Bachelor’s degree in Nutrition at the Universidad Latino

“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.

Professional experience:

Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.

Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.

In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.

Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.

Education:

  • 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
  • 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.

Main publications of Jorge Metri:

Conference papers:

You can view some of Dr Metri’s work below and links to his professional profiles:

LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/ 

Research Gate:  https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2 

Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es 

ORCID: https://orcid.org/0000-0002-7333-3688 


Dr Jorge Metri (PhD)
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Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights: 

  • Research and Technology at the Brazilian Agricultural Research Corporation
  • PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
  • Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

 

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience: 

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate, 

 

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow. 

 

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed. 

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

 

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity. 

 

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies. 

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

  • 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
  • 1999 One year scholarship at the Technical University of Munich
  • 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

 

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

 

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658. 

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

 

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

 

You can view some of Dr Anny’s work below and links to her professional profile. 

 

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2  

 

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100  

 

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ  

 

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

 


Dr Anny Manrich (PhD)
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Breakfast cereals are normally marketed as healthy foods, and most of them are targeted towards children. However, breakfast cereals can contain a high concentration of sugars, which could increase your risks of certain diseases like obesity (1). 

In this brief article, we will address the query “Are honey nut cheerios healthy for your diet?” Additionally, we will present relevant information like the impact of honey nut cheerios in your health, what other options you can consider for replacing honey nut cheerios, and how you can incorporate this cereal into a healthy diet.

Are honey nut cheerios healthy for your diet?

Honey nut cheerios are not the healthiest option for your diet. Honey nut cheerios are added with a high load of sugars to boost the product’s taste, but an excessive consumption of sugar could lead to a higher risk of being overweight, obesity, cardiovascular disease, and diabetes (1,2).

According to different studies, consuming a moderate amount (30 – 70 g) of honey nut cheerios (or similar) will not be harmful if you fulfill the following requirements (3,4):

  • You are non-smoker.
  • You are not sedentary.
  • You do not abuse alcohol consumption.
  • Your health status is good: you do not have diabetes, hypertension, or other chronic disease.
  • Your diet is complete, adjusted to your energy and micronutrients needs, and your fiber intake is > 16 g/day.

What are Healthy Aspects of Honey Nut Cheerios?

Of course there are some healthy aspects of honey nut cheerios. It is noteworthy that despite the high sugar content (32 g/100 g), honey nut cheerios are made with whole grains which provides you with good amounts of fiber (7 g/100g) (5).

Fiber is an excellent nutrient for improving your gastrointestinal health. When fiber reaches your gut, it promotes intestine motility, helping to alleviate constipation (6).

Furthermore, fiber is fermented by your microbiota (beneficial bacteria living in your gut) and can exert beneficial effects like improving nutrients’ metabolism, protect you against pathogenic bacteria, and it can help to prevent colon cancer (6). 

By international recommendations against malnutrition, most breakfast cereals (including honey nut cheerios) are supplemented with important micronutrients like B vitamins, and some minerals like calcium and iron (7,8).

B vitamins like B1, B2, B3, B6, B9, and B12 are required for a good metabolism of nutrients, which will promote correct growth and development. On the other hand, vitamins B9 and B12 are related to a good cognitive development and to prevent megaloblastic anemia (8).

Regarding minerals, cereals are added with calcium and iron. Calcium is related to good bone health and correct growth; meanwhile, iron is needed to prevent anemia, a very common disease (especially in children) that can affect cognitive performance, growth, and motor development (8).

Are there better options for replacing Honey Nut Cheerios?

Yes, all unsweetened cereals like Cheerios (original cheerios), corn-flakes, and special-k are some examples of healthier options than honey nut cheerios (3,4). 

The cereals of the above list contain <15 g of sugar each 100 g of cereal, which is really lower compared to the 32 g/100 g of sugar found in honey nut cheerios (5,9,10,11). 

Moreover, a moderate portion (30-70 g) of original cheerios contain around 3.6-9 g of protein and 3-7 g of fiber (10).

If you want to add a healthier and more natural option to your diet, you can consider quinoa. Quinoa is a good source of fiber and protein (up to 17 %). Check out our article on Quinoa, it presents the health benefits, advantages, and also recipes for quinoa. 

What is the Honey Nut Cheerios impact on your health?

The high content of sugar in honey nut cheerios could be a potential drawback for your weight management goals; besides, if you already have a disease like diabetes, honey nut cheerios could increase your glucose blood levels (9).

However, recent studies have shown that consuming a moderate quantity (30-70 g) of sweetened cereals has no negative impact on your health, body mass index, or obesity risk. In fact, oat (non-sweetened) breakfast cereal was associated with a reduced risk for obesity (3,4).

Is Honey Nut Cheerios suitable for weight management?

Honey nut cheerios could be suitable for weight management, but probably you will have to lower your intake of other high-sugar foods, like fruits. Because the high content of sugars in honey nut cheerios could increase your calorie intake (12).

Therefore, maybe the original cheerios could be a better option, as this cereal contains less sugar and more protein. The lower amount of sugar in original cheerios will allow you to incorporate nutritious sugar-rich foods like fruits (12).

Despite having sugar, fruits are a source of vitamin C, a lot of antioxidants, and soluble fiber. All these nutrients are very good for your body, because they are associated with a better immune system, obesity prevention, and better digestion (in the case of fiber) (12).

How can you incorporate Honey Nut Cheerios into a balanced meal plan?

You can incorporate honey nut cheerios into a balanced meal plan by adjusting your daily portion of this cereal to 30-70 g a day (maximum). Additionally, you should incorporate all food groups in the rest of your meal plan (3,4,12).

Remember that a complete and healthy diet will ensure your intake of all nutrients by considering all food groups: fruits, vegetables, legumes, lean meats, dairy products, and other cereals (for example: bread, rice, potatoes, pasta, whole-grains) (12).

Conclusion

In this brief article, we addressed the query “Are honey nut cheerios healthy for your diet?” Additionally, we presented relevant information like the impact of honey nut cheerios in your health, what other options you can consider for replacing honey nut cheerios, and how you can incorporate this cereal into a healthy diet.

References

  1. Soo J, Letona P, Chacon V, Barnoya J, Roberto CA. Nutritional quality and child-oriented marketing of breakfast cereals in Guatemala. Int J Obes, 2016;40(1):39–44.
  1. Munekata PES, Pérez-Álvarez JÁ, Pateiro M, Viuda-Matos M, Fernández-López J, Lorenzo JM. Satiety from healthier and functional foods. Trends Food Sci Technol, 2021;113:397–410.
  1. Fayet-Moore F, McConnell A, Tuck K, Petocz P. Breakfast and breakfast cereal choice and its impact on nutrient and sugar intakes and anthropometric measures among a nationally representative sample of Australian children and adolescents. Nutrients, 2017;9(10):1045.
  1. Quatela A, Callister R, Patterson AJ, McEvoy M, MacDonald-Wicks LK. Breakfast cereal consumption and obesity risk amongst the mid-age cohort of the Australian Longitudinal Study on Women’s Health. Healthcare, 2017;5(3):49.
  1. FoodData central [Internet]. Usda.gov. [cited 2023 May 22]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101750/nutrients
  1. Snauwaert E, Paglialonga F, Vande Walle J, Wan M, Desloovere A, Polderman N, et al. The benefits of dietary fiber: the gastrointestinal tract and beyond. Pediatr Nephrol, 2022.
  1. Garg M, Sharma A, Vats S, Tiwari V, Kumari A, Mishra V, et al. Vitamins in cereals: A critical review of content, health effects, processing losses, bioaccessibility, fortification, and biofortification strategies for their improvement. Front Nutr, 2021;8:586815.
  1. Godswill AG, Somtochukwu IV, Ikechukwu AO, Kate EC. Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review. International Journal of Food Sciences, 2020;3(1):1–32.
  1. FoodData central [Internet]. Usda.gov. [cited 2023 May 22]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/751926/nutrients
  1. FoodData central [Internet]. Usda.gov. [cited 2023 May 22]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1101702/nutrients
  1. FoodData central [Internet]. Usda.gov. [cited 2023 May 22]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/383344/nutrients
  1. Cena H, Calder PC. Defining a healthy diet: Evidence for the role of contemporary dietary patterns in health and disease. Nutrients, 2020;12(2):334.