Dr. Becky Maes - Is It Bad For You? Approved by Dr. Becky Maes

Is Ezekiel Cereal Bad For You?

Also Known As: Ezekiel 4:9 cereal



Short answer

Ezekiel cereal is not bad for you and can be a nutritious addition to a balanced diet. Its composition of sprouted grains and legumes provides a complete protein source, increased nutrient density, and high fiber content. With no added sugars and low potential for blood sugar spikes, it's a healthy option, especially for those with dietary restrictions like veganism. However, it contains gluten, making it unsuitable for individuals with gluten sensitivities.



Long answer

Nutritional Profile of Ezekiel Cereal

Ezekiel cereal, known for its unique combination of sprouted grains and legumes, offers a distinctive nutritional profile compared to traditional breakfast cereals. Understanding the specific nutrients this cereal provides can help individuals make informed dietary choices. Here's a breakdown of what you can typically expect in a serving of Ezekiel cereal:

  • Whole Grains: Ezekiel cereal is made from whole, sprouted grains such as wheat, barley, and millet. These grains not only provide essential carbohydrates for energy but also contribute to daily fiber intake.
  • Legumes: Ingredients like lentils and soybeans add a boost of protein and additional fiber. Legumes are also a great source of vitamins and minerals.
  • Fiber Content: The sprouting process may enhance the bioavailability of fiber in the grains and legumes, which is key for maintaining digestive health.
  • Protein Quality: By combining grains with legumes, Ezekiel cereal contains all nine essential amino acids, making it a complete protein source. This is particularly beneficial for vegetarians and vegans.
  • Low Sugar: Unlike many commercial cereals, Ezekiel cereal typically contains no added sugars, relying on the natural flavor of its components.
  • Vitamins and Minerals: Sprouted grains and legumes can lead to increased levels of certain nutrients like B vitamins, vitamin C, and antioxidant-rich compounds. They also provide minerals such as iron, potassium, and magnesium.
  • Enzyme Activity: The sprouting process increases enzyme activity, which may aid in nutrient absorption and digestion.
  • Antinutrient Reduction: Sprouting grains and legumes potentially reduces antinutrients like phytic acid, which can bind minerals and reduce their absorption.

In terms of servings, here's what a typical 1/2 cup (57 g) serving of Ezekiel cereal might contain:

Nutrient Amount % Daily Value (DV)
Calories 180
Total Fat 1g 1%
Sodium 190mg 8%
Total Carbohydrate 37g 13%
Dietary Fiber 6g 21%
Sugars 0g 0%
Protein 8g
Vitamin D 0mcg 0%
Calcium 10mg 1%
Iron 4.2mg 23%
Potassium 220mg 4%

It's important to note that nutrient values can vary based on brand and preparation, and the daily values are based on a 2,000-calorie diet. Additionally, research, such as studies highlighted in the Journal of Nutrition and Metabolism, points out that sprouted grain products like Ezekiel cereal may have an increased nutrient profile and improved digestibility.

When considering Ezekiel cereal as part of a balanced diet, one should account for personal health goals, dietary restrictions, and overall nutrition plan. Consulting with a healthcare provider can provide additional guidance tailored to individual needs.

Sprouted Grains: Health Benefits and Digestibility

Sprouted grains are a hallmark feature of Ezekiel cereal, a brand known for utilizing whole, sprouted grains in their products. Sprouting — the practice of germinating seeds to eat them in their sprouted form — can affect both the nutritional profile and digestibility of grains. This makes sprouted grains an important point of focus when considering the health impacts of Ezekiel cereal.

One significant health benefit of sprouted grains is the increased availability of certain nutrients. During the sprouting process, the germination may enhance the levels of vitamins and minerals in the grains. In particular, vitamins such as Vitamin C, B vitamins (especially B2, B5, and B6), and folate tend to be higher in sprouted grains than in their unsprouted counterparts.

  • Enhanced Nutrient Profile: Sprouted grains have been shown to provide more bioavailable nutrients, which are easier for the body to absorb and use. This is due to sprouting decreasing antinutrients like phytic acid, which can bind minerals and reduce their absorption.
  • Improved Digestibility: Sprouting grains may break down some of the starches in grains, which means they may be easier to digest for some individuals. This can be particularly beneficial for those with sensitive stomachs or digestive issues.
  • Amino Acid Availability: Sprouting can increase the concentration of amino acids, making the protein in Ezekiel cereal more complete with a better balance of essential amino acids.
  • Lower Glycemic Index: Some studies suggest that sprouted grains may have a lower glycemic index compared to their unsprouted counterparts, potentially making them a better choice for blood sugar management.
  • Increased Antioxidants: The sprouting process can also result in higher antioxidant levels, adding another layer of nutritional benefit by helping to combat oxidative stress in the body.

Research has supported these claims of improved digestibility and nutritional content. A study published in the Journal of Nutrition and Metabolism found that sprouting wheat increased the content of soluble fiber, total protein, and certain vitamins and antioxidants. Similarly, in another study featured in the Plant Foods for Human Nutrition, researchers observed that sprouting increased the protein quality of grains by reducing certain anti-nutritional factors.

However, the extent of these benefits can vary depending on the duration of sprouting and the conditions under which it is carried out. This is why manufacturing processes are crucial in determining the final nutrient profile of sprouted grain products like Ezekiel cereal.

Furthermore, individuals with grain sensitivities or those who are gluten intolerant should exercise caution. While sprouting may reduce the potential for sensitivity in some individuals due to the breakdown of proteins like gluten, sprouted grains are not gluten-free. It is always recommended for those with celiac disease or non-celiac gluten sensitivity to avoid grains containing gluten, regardless of the sprouting.

To summarize, the sprouted grains in Ezekiel cereal offer a suite of health benefits including better nutrient availability and digestibility. This can make Ezekiel cereal a valuable addition to a balanced diet, especially for individuals looking to enhance their intake of whole grains in a digestible form.

Sugar Content and Its Impact on Health

The consumption of cereal as a staple breakfast option is widespread, and understanding its sugar content is crucial for maintaining a balanced diet. Ezekiel cereal is often considered a healthier alternative to many other cereals due to its composition. Made from sprouted grains, it doesn’t contain added sugars which are commonly found in numerous breakfast cereals. However, this doesn’t mean that it is entirely sugar-free. Natural sugars are present in the grains that compose Ezekiel cereal, albeit in modest amounts.

When considering the impact of sugar on health, it's essential to differentiate between natural and added sugars. Natural sugars, found in whole fruits and grains, come with fiber, vitamins, and minerals. For example, the sprouted grains in Ezekiel cereal provide a source of natural sugars, accompanied by beneficial nutrients. On the other hand, added sugars, which are added to foods during processing for flavor, texture, or color, contribute to calorie intake without providing any nutritional benefit. Overconsumption of added sugars has been linked to numerous health issues such as obesity, type 2 diabetes, heart disease, and dental cavities, as per the American Heart Association (AHA).

To maintain a healthy diet, the AHA recommends that women limit their intake of added sugars to no more than 100 calories (about 6 teaspoons or 24 grams) per day, and men to no more than 150 calories (about 9 teaspoons or 36 grams) per day. Since Ezekiel cereal contains no added sugars, it fits well within these guidelines, making it a suitable option for those monitoring their sugar intake.

While the absence of added sugars in Ezekiel cereal is a positive aspect, it’s important for consumers to be mindful of their overall daily sugar consumption. Adding sweeteners like honey, sugar, or even fruit to cereal can increase the sugar content, potentially offsetting the benefits of choosing a low-sugar cereal. Therefore, when enjoying Ezekiel cereal, consider topping it with unsweetened plant-based milk and fresh fruit to optimize nutritional value without adding excessive sugar.

It is also noteworthy to mention that for individuals with conditions that require strict sugar control, such as diabetes, portion control is key even with healthier cereals like Ezekiel. Consulting with a healthcare provider or a registered dietitian can provide personalized guidelines to ensure that sugar intake from all sources, including cereals, aligns with individual health needs.

Glycemic Index and Blood Sugar Considerations

When talking about the glycemic index (GI) and its implications for blood sugar levels, it’s important to understand what the term signifies. The glycemic index is a numerical system that measures how much a carbohydrate-containing food is likely to raise your blood glucose. Lower GI foods are typically digested and absorbed at a slower pace, causing a more gradual rise in blood sugar levels, which can be beneficial for managing diabetes and maintaining a healthy weight.

Ezekiel cereal, made from sprouted grains, boasts a nutritional profile that's different from many traditional breakfast cereals. Sprouted grains are known to have a lower glycemic index compared to their non-sprouted counterparts. This is due to the sprouting process, which breaks down some of the starches in the grains into simpler sugars that the young plant can use for energy, leaving the final product with fewer available carbohydrates.

To provide a clearer picture, let’s look at where Ezekiel cereal stands on the glycemic index:

  • Typical High-GI Cereals: These usually consist of processed, refined grains with added sugars and rank high on the GI scale, often upwards of 70.
  • Ezekiel Cereal: It tends to have a moderate glycemic index, usually around the middle of the scale, which can vary but is generally estimated to be between 50 and 65.

This moderate GI means that Ezekiel cereal is less likely to cause rapid spikes in blood sugar, which is good news for individuals looking to manage their blood glucose levels, whether they are dealing with diabetes or simply aiming for a diet that promotes stable energy levels throughout the day.

A study published in the Journal of Nutrition and Metabolism found that consuming sprouted grain bread (a similar product to Ezekiel cereal) led to a reduced blood sugar response when compared to regular wheat bread. This is attributed to the sprouting process, which seems to moderate the effect of the grain on blood sugar levels.

Furthermore, the high fiber content in Ezekiel cereal can also contribute to its blood sugar-regulating effects. Dietary fiber slows down the digestion of carbohydrates, resulting in a more extended and moderate glucose release into the bloodstream. This can help prevent the rollercoaster of energy highs and lows associated with high-GI foods.

It's also worth noting that individual responses to glycemic index can vary based on several factors such as age, metabolic rate, and the presence of other foods in the digestive system. Combining Ezekiel cereal with sources of healthy fat or protein can further mitigate any potential blood sugar spikes, as these macronutrients slow the absorption of glucose.

In summary, while Ezekiel cereal is a moderate-GI food that is generally better for blood sugar control compared to high-GI cereals, consumers should be mindful of portion sizes and the overall context of their diet. Those with diabetes or other blood sugar control issues should still monitor their individual responses when incorporating Ezekiel cereal or any new food into their diet.

Allergens and Dietary Restrictions Compatibility

One of the critical considerations when assessing the suitability of Ezekiel Cereal for your diet is understanding its allergens and how it aligns with various dietary restrictions. Here, we dissect the potential allergens contained within Ezekiel Cereal and analyze its compatibility with common dietary choices.

Common Allergens in Ezekiel Cereal:

  • Gluten: As Ezekiel Cereal is made from sprouted whole grains, including wheat, barley, and spelt, it contains gluten. This makes it unsuitable for individuals with celiac disease or gluten sensitivity.
  • Soy: Some varieties of Ezekiel Cereal contain soybeans, which are a common allergen and can be problematic for those with soy allergies.
  • Sesame: Certain flavors may include sesame seeds, another potential allergen to be aware of.

Dietary Restrictions Compatibility:

  • Vegan and Vegetarian: Ezekiel Cereal is plant-based, making it suitable for both vegans and vegetarians. It does not contain any animal-derived ingredients.
  • Whole Food Plant-Based (WFPB): Consisting of whole sprouted grains and legumes, Ezekiel Cereal aligns with the whole food plant-based approach that avoids processed ingredients.
  • Non-GMO: Many health-conscious consumers prefer foods that are non-genetically modified. Ezekiel Cereal is typically made from organic, non-GMO ingredients, adhering to these preferences.
  • Kosher: Ezekiel Cereal is often certified kosher, meeting the dietary guidelines of those following kosher dietary laws.
  • Halal: With no alcohol or pork products, Ezekiel Cereal is generally considered halal. However, certification may vary, so those strictly adhering to halal dietary principles should check for official halal certification.

For those with severe allergies or adhering to strict dietary restrictions, always check the product label for specific ingredients and potential cross-contamination warnings. Keep in mind that formulations can change, so staying updated on the ingredient list is crucial. Additionally, seeking guidance from a healthcare provider or a registered dietician can help ensure that Ezekiel Cereal fits within your personalized dietary plan.

References to recent studies or expert opinions on allergens and dietary restrictions could enhance the reader's understanding further. For instance, a reference to the Journal of Allergy and Clinical Immunology can provide insights into the prevalence of specific food allergies, while a nod to the American Journal of Clinical Nutrition could offer an evidence-based perspective on the benefits of whole grains in various diets.

Ezekiel Cereal in a Balanced Diet: Pros and Cons

When considering Ezekiel Cereal as part of a balanced diet, it's important to weigh its nutritional benefits against any potential downsides. Here's a detailed analysis of the pros and cons of including Ezekiel Cereal in your diet.


  • Whole Grain Content: Ezekiel Cereal is made from sprouted grains, which are whole grains that have begun to germinate. This process increases nutrient availability and may make the grains easier to digest.
  • Increased Nutrient Density: Sprouting grains are known to enhance their levels of vitamins and minerals, making Ezekiel Cereal a nutrient-rich option. Studies suggest that sprouting can increase levels of B vitamins, vitamin C, antioxidants, and essential amino acids.
  • High in Fiber: High fiber content supports digestive health and can help maintain a feeling of fullness, aiding in weight management. The cereal provides a good source of dietary fiber, which is beneficial for maintaining a healthy gut.
  • Plant-Based Protein: Ezekiel Cereal offers a complete protein source, as the sprouting process increases the variety of amino acids present. This is especially valuable for vegetarians and vegans who seek diverse sources of plant-based protein.
  • Low in Sugar: Unlike many breakfast cereals, Ezekiel Cereal typically has no added sugars, making it a healthier choice for those monitoring their sugar intake.
  • No Artificial Additives: The cereal is free from artificial flavors, colors, and preservatives, aligning with a whole-foods approach to nutrition.


  • Gluten Content: For individuals with celiac disease or non-celiac gluten sensitivity, sprouted grains like those in Ezekiel Cereal might not be suitable, as they contain gluten.
  • Taste and Texture: Some people might find the dense and chewy texture of Ezekiel Cereal less appealing than more processed cereals. Its natural flavor is also more subdued, which may not satisfy those accustomed to sweeter breakfast options.
  • Cost: Sprouting grains is a more complex process than producing conventional cereals, often resulting in a higher price point for Ezekiel Cereal.
  • Availability: As a specialized product, Ezekiel Cereal might not be as readily available in all areas or stores, potentially making it less accessible for some consumers.
  • Phytic Acid Considerations: Although sprouting reduces levels of phytic acid (an antinutrient that can bind minerals and reduce their absorption), those with concerns about mineral deficiencies should be aware that not all phytic acid is eliminated through the sprouting process.

It's essential to consider these pros and cons in the context of your own dietary needs and preferences. When consumed as part of a varied and balanced diet, Ezekiel Cereal can be a healthful option. However, it might not suit everyone, especially those with specific dietary restrictions or preferences.

Frequently asked questions

To maintain the nutritional quality of Ezekiel cereal, it's advisable to store it in a cool, dry place, away from direct sunlight and moisture, which can cause spoilage and reduce its shelf life. Once opened, keeping the cereal in an airtight container can help preserve its freshness and nutrient content longer.

Yes, Ezekiel cereal can be a suitable option for weight management due to its high fiber content and complete protein from sprouted grains and legumes. The fiber can promote feelings of fullness and help maintain a healthy digestive system, while the balanced protein can support muscle maintenance and satiety, contributing to overall calorie control.

Ezekiel cereal can be incorporated into a diabetic meal plan by being mindful of portion sizes and combining it with foods that have a low glycemic impact, like nuts or full-fat dairy. Its moderate glycemic index and high fiber content make it a better choice than high-GI cereals, but individuals should monitor their blood sugar response to ensure it fits into their personalized dietary needs.

Ezekiel cereal may not be the best fit for a low-carb or ketogenic diet. Given that it is made from whole, sprouted grains, it has a moderate carbohydrate content that could exceed the restrictive carb limits of these diets. Individuals following low-carb or ketogenic diets typically opt for breakfast options with fewer carbs.

Ask a question about Ezekiel Cereal and our team will publish the answer as soon as possible.

Ingredients to be aware of


  • complete protein source
  • enhanced nutrient bioavailability
  • high in dietary fiber
  • low glycemic impact
  • no added sugars
  • high in essential vitamins and minerals
  • improved digestibility
  • high antioxidant levels

Thank you for your feedback!

Written by Diane Saleem
Published on: 02-12-2024

Thank you for your feedback!

Written by Diane Saleem
Published on: 02-12-2024

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