(e.g. Special K, Rice Krispies, Puffed Wheat) are made from refined grains that are quickly digested. In other words, starting your day with a bowl of refined breakfast cereal could cause you to feel hungry midmorning and overly hungry by lunch time. Both are recipes for overeating.
The healthiest breakfast cereal is made from whole grains and is high in fibre and low in added sugar. Choose a cereal that lists whole wheat, whole oats, whole rye or whole brown rice as the first ingredient. One-hundred-per-cent bran cereals aren't truly whole grain cereals, but you can consider them as such since they are a concentrated source of bran that's missing from refined grains. And because fibre slows down the rate at which food leaves your stomach, it helps you feel full longer after breakfast.
Look for cereals that have no more than six grams of sugar for each serving. There's one exception to this rule: Cereals with dried fruit such as raisins, blueberries and cranberries will have more and that's okay. Dried fruit adds more fibre to cereal, which is a good thing.