Grape-Nuts is a popular cereal brand that is meant to be a healthy bran cereal for anybody to enjoy. Available commercially, this cereal gained popularity when people became more health-conscious in the 2000s. However, is this bran cereal safe for people with dietary restrictions such as celiac and gluten sensitivities?
No, Grape Nuts cereal brand is not gluten-free. This cereal contains both wheat flour and barley, both of which are not gluten-free. The best gluten-free and healthier alternatives to Grape Nuts cereal include RX Vanilla Almond Cereal, Three Wishes Chocolate Gluten-Free Cereal, Sprouted Cacao O’s, Love Grown Honey-Flavored Grain Free Cereal, and Magic Spoon Fruity Grain-Free Cereal.
In this article, we will look at the nutritional value of Grape Nuts cereal, as well as healthier gluten-free alternatives. Let’s dig in!
Contents
Why Aren’t Grape Nuts Gluten-Free?
Grape nuts contain whole grain flour, which has an extremely high gluten amount. The second ingredient, malted barley flour, is gluten-free, but the overall gluten amount per serving is significantly more than 20 pp.
Are Grape Nuts Healthy?
While every diet has different necessities, grape nuts is a surprisingly healthy cereal to add into your daily intake. They are made of four ingredients, making it surprisingly dense in whole food for a commercial product.
A lot of cereals are extremely calories dense, high in added sugars and preservatives, and often lack a lot of nutritional value. Grape-Nuts doesn’t face most of the same issues, with an average of 80 calorie difference between this and other commercial options. This healthy cereal is extremely popular, especially for its simple ingredients and high nutrient concentration.
Nutrition Facts (Per 58g):
- 210 Calories
- 10 Calories From Fat
- 1g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0.5g Polyunsaturated Fat
- 0g Monounsaturated Fat
- 0mg Cholesterol
- 270mg Sodium
- 230mg Potassium
- 47g Total Carbohydrates
- 7g Dietary Fiber
- 1g Soluble Fiber
- 6g Insoluble Fiber
- 5g Sugars
- 6g Proteins
Ingredients:
- Whole Grain Wheat Flour
- Malted Barley Flour
- Salt Dried Yeast
- Reduced Iron
- Niacinamide
- Zinc Oxide
- Vitamin B6
- Thiamin Mononitrate
- Folic Acid
Bran Cereal Health Benefits
Promotes Digestive Health
Bran cereal is great for the digestive health of the consumer due to its high amounts of fiber and carbohydrates. The high level of carbohydrates will keep you full for a longer period of time, while the fiber aids in your overall digestion and can help to keep the consumer regular.
Wheat, which is an essential and the first listed ingredient in Grape Nuts, is rich in prebiotics that help with the creation of healthy gut bacteria that will promote long-term digestive health.
Prevent Certain Cancers
Specifically colon cancer, brand cereal has been shown through studies that the regular consumption of wheat bran has led to a reduction in the risk of cancer. This is due to the very high amount of fiber that bran cereals usually contain, as well as the role of natural antioxidants that is present in the components of wheat bran.
Promoting Heart Health
With heart disease being one of the leading causes of death across the United States, having a high fiber diet may put you ahead of the curb. In wheat bran, there is a very concentrated amount of fiber that has been linked to a reduction in the risk of heart disease over a long period of time.
There are a lot of different aspects of wheat bran that contribute to heart health, including the reduction in triglycerides, which have been shown to have a link to heart disease.
Bran Cereal Downsides
Not Accessible for People with Celiac and IBS
Whole grain wheat flour is an extremely high gluten product, and it is unfortunately very hard to replace. One of the main replacements for whole-grain wheat flour is the second ingredient in Grape Nuts, being malted barley flour. Unfortunately, this would significantly change the texture of the food that it is placed in, which makes a lot of companies steer away from gluten-free options.
Contains Phytic Acid
While phytic acid isn’t the worst thing for you, excessive consumption will hinder the absorption of essential nutrients of iron, zinc, and calcium, making it an anti-nutrient. Bran cereals contain a higher amount of phytic acids per serving than most foods do.
Gluten-Free Bran Cereals Alternatives
RX Vanilla Almond Cereal
RX Cereal is a great example of cereal with the health of its consumers in mind. It has a simple ingredient list with a robust and rich chocolate flavor, Its mantra of real, simple food rings true in its easy-to-understand ingredient list, lack of fillers, and other benefits that you get from this wholesome cereal.
Nutrition Facts (Per 1.25 Cups):
- 270 Calories
- 9g Total Fat
- 1.5g Saturated Fat
- 0g Trans Fat
- 2g Polyunsaturated Fat
- 5g Monounsaturated Fat
- 0mg Cholesterol
- 310mg Sodium
- 39g Total Carbohydrates
- 4g Dietary Fiber
- 12g Total Sugars
- 11g Added Sugars
- 12g Protein
Ingredients:
- Brown Rice
- Almonds
- Whole Grain Sorghum
- Coconut Sugar
- Pea Protein
- Honey
- Cocoa
- Chocolate
- Salt
- Natural Flavors
- Rosemary Extract
Three Wishes Chocolate Gluten-Free Cereal
Three wishes is a sustainable, cereal breakfast cereal that packs a lot of flavor into plant-based, nutrient-rich servings that would be an excellent addition to any family’s pantry. Three wishes come in familiar and rich flavors, spanning from fruit to chocolate, and mimics the sugary cereals of our childhood in a familiar yet new way.
Nutrition Facts (Per 3/4 cups):
- 120 Calories
- 2g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 100mg Sodium
- 18g Total Carbohydrates
- 3g Dietary Fiber
- 3g Total Sugars
- 3g Added Sugars
- 8g Protein
Ingredients:
- Chickpea
- Pea Protein
- Tapioca
- Organic Cane Sugar
- Cinnamon
- Natural Flavors
- Salt
- Monk Fruit
Sprouted Cacao O’s
Spouted Cacao O’s have a rich chocolate flavor made of real cacao, made of organic ingredients, and adding a nutritious twist to your next breakfast bowl. With no cholesterol or gluten, this is definitely one of the healthiest cereals out there.
Nutrition Facts (Per 3/4th of a cup):
- 120 Calories
- 2g Total Fat
- 0g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 60mg Sodium
- 23g Total Carbohydrates
- 2g Dietary Fiber
- 7g Total Sugars
- 7g Added Sugars
- 3g Proteins
Ingredients:
- Organic Sprouted Whole Grain Oats
- Organic Cain Sugars
- Organic Raw Cacao
- Organic Sprouted Garbanzos
- Organic Tapioca Starch
- Organic Sunflower Oil
- Unrefined Salt
- Organic Cacao Extract
- Organic Vanilla Extract
- Vitamin E
- Organic Sunflower Lecithin
Love Grown Honey-Flavored Grain Free Cereal
Love Grown’s grain-free cereal is an all-accessible, sweet, honey-flavored cereal that will bring back the taste of honey without any of the additives and preservatives that we are used to seeing from our breakfast cereals, It is free of the allergens dairy, gluten, GMOs, and is completely vegan to boot.
Nutrition Facts (Per 1 Cup):
- 130 Calories
- 4.5g Total Fat
- 1.5g Saturated Fat
- 0g Trans Fat
- 0mg Cholesterol
- 70mg Sodium
- 21g Total Carbohydrates
- 4g Dietary Fiber
- 4g Total Sugars
- 4g Added Sugars
- 10g Proteins
Ingredients:
- Pea Protein
- Cassava Flour
- Tapioca Starch
- Potato Starch
- Chicory Root Fiber
- Almond Flour
- Honey
- Flax Seed
- Coconut Sugar
- Coconut Oil
- Natural Honey Flavor
- Salt
- Rosemary Extract
Magic Spoon Fruity Grain-Free Cereal
Magic Spoons grain-free cereal is a cereal that can be bought in bulk and is an excellent gluten-free replacement for children’s cereals throughout the day. This vibrant cereal contains nothing artificial and is an excellent addition to your family breakfast. This is not vegan, however, as the milk protein blend does contain a slight bit of dairy. But it is completely grain-free and safe for gluten-free consumption.
Nutrition Facts (Per 1 Cup):
- 150 Calories
- 8g Total Fat
- 1g Saturated Fat
- 0g Trans Fat
- 10mg Cholesterol
- 160mg Cholesterol
- 15g Total Carbohydrates
- 1g Dietary Fiber
- 0g Total Sugars
- 0g Added Sugars
- 13g Proteins
Ingredients:
- Milk Protein Blend
- Sweetener Blend
- Oil Blend
- Tapioca Starch
- Plant-Based Inulin
- Natural Flavor
- Salt
- Turmeric Extract
- Spirulina Extract
- Vegetable Juice
Related Questions
Why are Grape Nuts called Grape-Nuts?
Despite containing neither grapes nor nuts, this popular brand cereal was named grape nuts by its owner. This is actually because of the presence of glucose, which its owners called “grape sugar”. The nutty part of its name originates from the actual flavor of the bran cereal, which is regarded as nutty.
Have Grape-Nuts been Discontinued?
Grape nuts were not discontinued, but there was a massive shortage of supply in 2021 which led to it not being restocked in stores for a very long time. This was specifically attributed to a lack of production and transportation materials at Grape Nuts parent company, General Foods. They should be back in all commercial stores, but the company seems to be still suffering from some minor transportation issues.