Is Cap'n Crunch Bad For You?
Short answer
Yes, Cap’n Crunch is bad for you. The cereal contains an unhealthy amount of sugar, which causes problems as minor as a mid-morning crash... and as serious as obesity. It is also made with controversial food coloring and preservatives that have been linked to cancer.
Recommended Alternative
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Cap’n Crunch is a popular children’s breakfast cereal, which was introduced in 1963. It’s made from lightly sweetened corn oats, and it’s designed to stay crunchy in milk.
On its vibrant red box, Cap’n Crunch cereal lays clear some nutritional facts: it’s only got 110 calories per serving, 200 milligrams of sodium, one gram of saturated fat and 12 grams of sugar! That’s not so bad, right?
Wrong. When you flip the box over, you can see that the serving size is 3/4 cup, which should be an immediate red flag. Most breakfast cereals are portioned into one-cup servings. So the fact that Cap’n Crunch portions their cereal differently seems like a deliberate attempt to deceive and appear nutritionally comparable to healthier choices like Cheerios or Corn Flakes.
On the back of the box, you can also see that sugar is listed as Cap’n Crunch’s second primary ingredient at 12 grams per serving. This is problematic: most nutritionists maintain that it's best to select cereals with fewer than 10 grams of sugar per serving. This way, you satisfy your sweet cravings without starting the day off with dessert. It also helps you avoid a mid-morning sugar crash—along with the corresponding headache and irritability.
Even worse than a crash, the over-consumption of sugar leads to obesity. In turn, obesity can create a whole slew of health problems including Type 2 diabetes, hypertension and heart disease.
So how can you avoid unhealthy breakfast cereal like Cap’n Crunch? Check the labels: look for high-fiber options with as little sugar as possible. It will help you maintain a healthy weight—and potentially even shed some pounds. A recent study by the UCLA found that overweight teens who reduced their daily sugar intake by grams lost belly fat and saw improved insulin function. Additionally, the same study revealed that individuals who increased their fiber intake experience similar results.
Low-sugar and high-fiber options are important—but there are other ingredients you need to watch out for when selecting a healthy cereal. For example, Cap’n Crunch also contains artificial colors and preservatives: yellow 6 and 7 and BHT, which have all been linked to cancer, among other health concerns.
To eliminate your risk, stay away from Cap’n Crunch and other sugary, highly processed cereals. Try a cereal like Cascadian Farms. Read labels. And remember: when it comes to ingredients, fewer is more than likely better.
Possible short-term side effects
Possible long-term side effects
- obesity
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cancer
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type 2 diabetes
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hypertension
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heart disease
Ingredients to be aware of
Our Wellness Pick
(what is this?)
Cascadian Farm Cereal
- Organic ingredients
- Gluten-free formula
- Delicious berry vanilla
- Non-GMO
- 10.25 oz size
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