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The 8% Newsletter

Morning!

Ah, groceries. Navigating supermarket aisles can feel like a battlefield, especially when you’re bombarded with claims that make your head spin. With more than 70% of grocery store foods being ultra-processed (UPF), finding genuinely healthy foods is like trying to find a needle in a haystack. A clean, minimalist package, a leafy-green color palette, and just the right buzzwords can make even the most sugar-laden, ultra-processed junk blend right in as a health food. In this week's newsletter we are going to target the wolves among the sheep and give you the tools you will need to choose the best foods for you and your family.

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Comparing Cereal Nutrition

We’ve found the cereal aisle is one of the worst offenders. There’s no shortage of boxes claiming to be healthy, but many are loaded with sugars and additives. It’s a minefield, and a prime example of how marketing can distort our understanding of what's actually good for us. So, how do you navigate it? Before we get into the know-hows of nutrition labels, let’s kick things off by comparing two cerealshead-to-head. We’ll break down each label, and shocker, it’s not as straightforward as you might think.

It’s worth noting that the following nutrition facts only show the nutrients that have a value an above 0.  

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You won’t be getting the names of these cereals just yet. Why? Because it’s easy to fall into the trap of making assumptions based on brand names or marketing claims. This is a test of your ability to see beyond the glossy packaging and make an informed decision.

Before we get into the specifics, one crucial tip: Always compare servings by weight, not volume. Serving sizes can vary dramatically, and the numbers on the box don’t always reflect what you’re actually eating. Cereal 1 has a serving size of 63g, and Cereal 2 has 41g. This makes it difficult to compare them directly, so a neat trick our team dietitian does is adjust them both to 100g servings to make the comparison clearer. This way, whatever percentage we see is the amount that makes up the cereal. 5% of 100 is self explanatory. 5% of 63, well that’s just confusing. 

Here’s how the two cereals stack up in terms of key nutritional values:

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What Does This Tell Us?

Wait a minute, why don’t these numbers each add up to 100 grams? Sugar is a type of carbohydrate, so you can think of sugar as being part of that carbohydrate number. In Cereal 2’s case, out of the 80.4g of carbs, 29.2g is sugar. 

With that out of the way, let’s break it down:

Cereal 1 is calorie-dense, primarily due to its high fat content (28%). This doesn’t automatically make it bad, fat isn’t the villain here, but it’s important to note that 14.2g of that fat is saturated, which is a concern. Saturated fats are typically linked to heart disease and clogged arteries, so the less you have, the better. However, Cereal 1 doesn’t contain any added sugars. The sugar listed is naturally occurring, likely from dried fruit or other whole food ingredients, which is slightly less problematic but still sugar at the end of the day.

Cereal 2, on the other hand, is essentially a carb bomb. With over 80% of the product being carbs, it’s not the best choice for maintaining a balanced diet. But what really stands out here is the sheer amount of added sugar, a whopping 29.2g per 100g, making up 30% of the cereal. This is a glaring issue, and it’s no surprise that it’s marketed as a "fun" breakfast cereal. It has almost no fat, which is why it’s lower in calories, but don’t be fooled, it’s not a healthier option by any means.

 

And the Cereal Brands Are...

Ready for the big reveal?

  • Cereal 1 is Cascadian Farm Granola.

  • Cereal 2 is Cinnamon Toast Crunch.

Surprised? We hope so. Cascadian Farm markets itself as the "healthy" alternative, but when you dig into the numbers, it’s clear that it’s not as innocent as it seems. Sure, it’s better than Cinnamon Toast Crunch, but that’s like choosing the less-sugary soda. Is it an improvement? Yes, but it's still not something you should make a habit of eating every day.


Key Takeaways When Shopping For Your Family

So, how do you avoid falling into the trap of processed junk in disguise? Here are a few critical things to watch out for when picking food:

  • Check the serving size: Food manufacturers often manipulate serving sizes to make their products seem healthier than they really are. Smaller serving sizes mean fewer calories and sugars per serving, but don’t be fooled. Check the weight, not just the volume.

  • Sugar is sugar: Whether it’s from dried fruit, honey, or table sugar, it’s still sugar. Cascadian Farm doesn’t add "sugar" but instead uses date powder. While dates are better than refined sugar, they still contribute to a high sugar content.

  • Don’t be swayed by pretty packaging: Just because the box has pictures of farms and fields doesn’t mean the food inside is any healthier.

  • The truth is in the ingredients: A food product with fewer than five ingredients is likely to be minimally processed. More than five ingredients? It’s probably a UPF. The fewer the ingredients, the more likely you’re getting something close to its natural form. Ironically, the fewer ingredients, the more expensive it tends to be. But you’re paying for quality.

 

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Final Thoughts

Food labeling can feel like a game, but too often, we’re left playing blindfolded. Now that you know what to look for, serving size, sugar content, ingredient list, and more, you’re ready to make smarter choices. Whether it’s cereal or anything else on the shelf, armed with this knowledge, you can step up your game and walk away with more than just clever packaging.

Remember to grab your own OmniBlue Original 8oz. before the end of the day!

Until next week!