Are Mini-Wheats Bad For You?

Frosted Mini-Wheats is a popular cereal that is low in fat and has a decent amount of protein, but is high in carbohydrates.  The wheat is whole grain wheat, which comes from the entire wheat kernel.  Whole grain wheat is a very nutritious food source.  Whole grains, in general, are a favorable source of protein and fiber.  Whole grain wheat contains mostly insoluble fiber that assists in balancing the gastrointestinal tract, aids in digestion and helps to prevent constipation.  Dietary fiber will also make you feel full and slows the absorption of glucose. Grain fibers are felt to protect against gastrointestinal cancers.

Whole grain wheat contains iron which supports the production of red blood cells. Whole grain wheat is a good source of magnesium which is an essential mineral needed to fuel hundreds of enzymatic functions, assists in the transmission of nerve impulses and helps to maintain a strong immune system. Magnesium helps with calcium absorption which is important for healthy teeth and bones.

Other significant minerals include phosphorus, zinc, copper and manganese.  Phosphorus aids in the formation of teeth and bones and is necessary for the synthesis of proteins that support cellular growth and repair.  Zinc supports a healthy immune system and is essential for proper functioning of taste and smell.  Copper helps with the absorption of iron and manganese aids in carbohydrate metabolism and healthy brain and nerve function. Manganese is essential to the formation of healthy bone and cartilage.

Whole grain wheat is also a good source of B vitamins. Frosted Mini-Wheats contain thiamine, riboflavin, niacin, folic acid, vitamin B6 and vitamin B12. B vitamins aid in proper metabolism and support healthy skin, hair and muscles.  B vitamins also boost the immune system and help with the formation of red blood cells. This cereal also has potassium added which supports a healthy blood pressure.

Whole grain wheat is a gluten product and is not appropriate for people that have gluten sensitivity or Celiac Disease.

On the back of the box, Frosted Mini-Wheats discloses “produced with genetic engineering.” Whole grain wheat is not approved as a genetically modified (GMO) crop in the United States so the likely source would be from beet sugar used for the frosting.  The debate over genetically modified foods has been going on for decades and the consistent concern is that these herbicide-resistant plants can still absorb insecticides (glyphosate) via their root system - thus bringing this poison into our food chain.  There are currently court cases where individuals are suing Monsanto (makers of Roundup glyphosate pesticide) stating that glyphosate is responsible for their cancer diagnosis. 

Frosted Mini-Wheats contain no sodium and are low in fat.  However, they are high in carbohydrates and eating one cup delivers approximately 200 calories and 46 grams of carbohydrates. One serving delivers close to three teaspoons of sugar.  Obviously, this cereal is not the best choice for people dealing with glucose challenges or looking to lose weight. 

Frosted Mini-Wheats contain gelatin that comes from beef collagen so this is not a vegetarian product. To prevent oxidation of fats BHT (butylated hydroxyanisole) is used as the preservative.  The FDA deems this ingredient as safe but long-term effects are unclear.

Frosted Mini-Wheats have a decent nutritional profile from the standpoint of using whole grain wheat.  The high carbohydrate load along with the genetically engineered disclosure is definitely a cause for concern. Healthier alternatives include low carbohydrate organic grain cereals.