Kashi GO Rise Cinnamon achieves a FoodScore of 63 out of 100, placing it in the 'Good' category. This score is positively influenced by its substantial fiber and protein content. The product provides 20.97g of fiber per 100g, earning a significant bonus of 12 points, and 21.45g of protein per 100g, adding 10 points. Additionally, the presence of various micronutrients such as potassium (638.71mg, 14% DV), iron (4.5mg, 25% DV), and magnesium (97mg, 23% DV) contributes another 12 points. However, these benefits are partially offset by penalties. The inclusion of 13g of added sugar per 100g, primarily from cane sugar and brown rice syrup, results in a 16-point deduction. Furthermore, its classification as a NOVA class 3 product, indicating it is processed, incurs a 5-point penalty. While marketed with 'GO Rise,' implying a beneficial start to the day, consumers should be aware of the added sugar content. Compared to a generic whole-grain equivalent, this Kashi SKU offers a higher protein and fiber density but also contains a greater amount of added sugar.
Health benefits
What the nutrients in kashi go rise cinnamon actually do for you, grounded in established dietary science.
Supports Digestive Health
This cereal is a significant source of dietary fiber, providing 20.97g per 100g. Dietary fiber is crucial for maintaining regular bowel movements and can help prevent constipation. The fiber content, including chicory root fiber and oat fiber, contributes to a healthy digestive system by adding bulk to stool and supporting the growth of beneficial gut bacteria. Regular intake of fiber-rich foods can also contribute to feelings of fullness, which may aid in weight management.
Contributes to Muscle Maintenance and Satiety
With 21.45g of protein per 100g, Kashi GO Rise Cinnamon is a high-protein food. Protein is essential for the repair and growth of tissues, including muscle. The protein in this product comes from sources like soy flakes and soy protein concentrate, making it a suitable option for individuals looking to increase their protein intake, particularly those following plant-based diets. Adequate protein consumption can also enhance satiety, helping to reduce overall calorie intake throughout the day.
Provides Essential Minerals
This product is a good source of several important minerals. It provides 638.71mg of potassium (14% DV), 4.5mg of iron (25% DV), and 97mg of magnesium (23% DV) per 100g. Potassium is vital for blood pressure regulation, while iron is critical for oxygen transport and preventing anemia. Magnesium plays a role in over 300 enzymatic reactions in the body, including muscle and nerve function, blood glucose control, and blood pressure regulation. These minerals contribute to overall bodily functions and well-being.
Kashi GO Rise Cinnamon scores 63/100, indicating a good nutritional profile, primarily driven by its notable fiber and protein content.
How to eat it
Kashi GO Rise Cinnamon is typically consumed as a breakfast cereal, often with milk or a milk alternative. A common serving size is 1 cup, which provides a substantial amount of fiber and protein. However, be mindful of the added sugar content when pairing it with other sweetened items.
To balance the added sugar, pair this cereal with unsweetened milk or yogurt and fresh fruit.
Consider a smaller portion, such as half a cup, if you are monitoring your added sugar intake.
Mix with a plain, unsweetened whole-grain cereal to dilute the added sugar while maintaining fiber and protein.
Use as a topping for plain Greek yogurt or oatmeal to add texture and a boost of fiber and protein.
Things to keep in mind
Individuals with soy or wheat allergies should avoid Kashi GO Rise Cinnamon, as these are primary ingredients. The product also contains sesame seeds, which are a common allergen. While the fiber content is beneficial, some individuals sensitive to high fiber intake, particularly from chicory root fiber, might experience digestive discomfort such as bloating or gas. The 13g of added sugar per 100g means that consuming large portions regularly could contribute significantly to daily sugar limits, which is a consideration for individuals managing blood sugar levels or those aiming to reduce their overall sugar intake. The product is generally safe for most consumers when consumed in moderation.
Is Kashi GO Rise Cinnamon a healthy breakfast option?
Kashi GO Rise Cinnamon offers a good nutritional profile with a FoodScore of 63/100. It is notably high in fiber (20.97g/100g) and protein (21.45g/100g), which are beneficial for satiety and digestion. However, it also contains 13g of added sugar per 100g, so moderation is key to a balanced diet.
How does Kashi GO Rise Cinnamon compare to other breakfast cereals?
Compared to many highly sweetened breakfast cereals, Kashi GO Rise Cinnamon stands out with its higher protein and fiber content. However, it contains more added sugar than plain, unsweetened whole-grain cereals. It's a more nutrient-dense option than many refined grain cereals but less ideal than a bowl of plain oatmeal with fruit.
What does 'KASHI SEVEN WHOLE GRAINS AND SESAME flour' mean?
This refers to a proprietary blend of whole grains used by Kashi. It includes oats, hard red wheat, rye, brown rice, triticale, barley, and buckwheat, along with sesame seeds. This blend contributes to the product's whole grain content and its fiber and micronutrient profile.
What is a reasonable portion size for Kashi GO Rise Cinnamon?
The declared serving size is 1 cup. While this provides significant fiber and protein, it also delivers a notable amount of added sugar. For those monitoring sugar intake, a smaller portion, such as 1/2 to 3/4 cup, might be more appropriate, especially if combined with other sweetened foods.
Does Kashi GO Rise Cinnamon contain artificial ingredients?
Based on the ingredient list, Kashi GO Rise Cinnamon does not appear to contain artificial colors or artificial sweeteners. It lists natural flavors and mixed tocopherols (vitamin E) for freshness, which are commonly used in processed foods to maintain quality and taste.