SEATTLE -- You know you should start the day with a high-fiber cereal.

A fiber-rich cereal breakfast can fuel your body and lower your risk of diabetes and heart disease.

"We need at least 25 grams of fiber a day," said Delia Hammock, a nutritionist with Good Housekeeping Institute. "So starting at breakfast with a bowl of cereal that has at least five grams is a good way to start."

But maybe you think they won't taste good? Well, that's not the case anymore. The Good Housekeeping Institute conducted a blind taste-test of 16 high-fiber cereals. Not all were winners.

"This cereal didn't look or taste like food," one said.

"This cereal just tasted like mushed up paper," another commented.

But tasters found Kashi 7 Whole Grain Flakes delicious and pleasantly wheaty.

"This was my favorite. It tasted like a healthy cereal," one said. "It had a nice grain flavor, and it was crisp, but it wasn't hard. I think it would be really good with bananas or some kind of fresh fruit."

Nutritionally, Kashi is a great choice. It only has 180 calories for a full cup, but it's low in sugar, it's high in fiber, and it even has a good dose of protein.

And a serving of Good Housekeeping's 2nd place winner --Nature's Path Optimum Power Breakfast-- meets 44% of your daily fiber needs.

"Nature's path has these little freeze-dried organic blueberries, which are not only very delicious, but also very rich in antioxidants," said Samantha Seneviratne, a taste test coordinator.

Good Housekeeping says stick with cereals with under 16 grams of sugar per serving if they have dried fruit and 8 grams of sugar if they don't. Four grams of sugar is the same as one teaspoon.