When it comes to quick breakfast options, Cereal is a popular choice. However, many cereals are packed with sugar and refined carbs, which may not be ideal for starting your day. On the flip side, a balanced breakfast not only benefits your overall health but can also aid in weight loss.
For cereal enthusiasts, fear not! There are plenty of nutritious options available that can support your weight loss journey. Here are our top recommendations for healthier breakfast cereals that are perfect for shedding those extra pounds.
Key Factors for Choosing a Weight Loss Cereal
When picking a cereal for breakfast, your health goals matter. If you want to lose weight, here’s what to think about before you buy:
Fiber: Studies show that only about 7% of adults in the U.S. meet the recommended daily fiber intake of 28 to 34 grams, depending on age and gender. However, fiber is essential for weight loss because it digests slowly, keeping you feeling full without adding extra calories.
Moreover, fiber helps regulate blood sugar levels after breakfast, preventing mid-morning energy crashes. To ensure you’re getting enough fiber, check the nutrition facts label and opt for cereals with at least 4 grams of fiber per serving.
Protein: Having both protein and fiber in your breakfast is a great way to feel full for longer. Protein, like fiber, can help you lose weight by making you feel satisfied and slowing down digestion.
Plus, it helps manage your hunger hormones. Since lots of breakfast cereals don’t have much protein, you might get hungry soon after eating. That’s why choosing a cereal with more protein is a good idea.
Added Sugar: Some cereals have too much sugar in them, which is not good for our health. The American Heart Association suggests that men should have no more than 36 grams (9 teaspoons) of added sugar per day, and women should have no more than 25 grams (6 teaspoons).
Eating too much sugar can lead to health problems like obesity and other chronic diseases. Choosing cereals with less added sugar for breakfast can help you make better food choices throughout the day.
1. Fiber One Original Bran
“Bran cereals might not be as fun as Lucky Charms, but they’re really good for you. Fiber One Original Bran is especially great because just a ⅔ cup serving has 18 grams of fiber, which is more than half of what you need for the whole day.
Fiber keeps you feeling full and helps with digestion, which is helpful if you’re trying to lose weight. Plus, it doesn’t have any extra sugar, so it’s low in calories,” says Caitlin Ogletree, a dietitian from San Antonio, Texas. You can get even more fiber by adding fruit. “I like to mix Fiber One cereal with yogurt and add some fresh berries on top.”
2. Maple Almond Protein Oats by Seven Sundays
Even though these protein oats have a bit more sugar than some other choices, they have extra protein and fiber which is good for you. They’re made from simple ingredients like oats, almonds, and chia seeds. Eating just a half-cup gives you 7 grams of fiber, 11 grams of protein, and 260 calories.
Some studies say that eating whole grains like oats can help you lose weight and keep it off. You can sprinkle this high-protein cereal on top of cottage cheese or Greek yogurt for a tasty and crunchy snack.
3. Catalina Crunch Cinnamon Toast
“Catalina Crunch is a cereal brand made for people who miss their favorite childhood cereals. According to Ogletree, it’s not just tasty but also healthy. She says, “Catalina Crunch cinnamon toast cereal is like a healthier version of Cinnamon Toast Crunch.”
Each half-cup serving has 11 grams of protein, 9 grams of fiber, and no added sugar. That makes it a great choice if you’re trying to lose weight. Protein and fiber work together to keep you feeling full, so you won’t feel hungry soon after eating this cereal.”
4. Kashi Go Original
Honey-sweetened Kashi Go Original cereal is a good choice if you enjoy Honey Nut Cheerios but want more protein and fiber. It’s also nice if you like different textures in your cereal, as it has puffs, sticks, and squares made from whole grains.
A serving of Kashi Go (which is 1 ¼ cups) gives you 11 grams of protein and a big 12 grams of fiber, which helps you feel full longer.
5. Blueberry Cinnamon Flax Cereal by Nature’s Path Optimum Power
For those who enjoy crunchy cereals, consider trying Nature’s Path Optimum Power Blueberry Cinnamon Flax Cereal. This cereal made from whole grains provides 8 grams of fiber in each 1-cup serving, which helps you feel full for a longer time compared to many other crispy cereals.
According to Jaime Bachtell-Shelbert, a nutritionist, this cereal also contains 9 grams of protein, which can help you feel satisfied and maintain muscle while trying to lose weight.
While some healthier cereals might taste plain because they don’t have a lot of added sugar, this one is full of flavor from freeze-dried blueberries and cinnamon. Plus, blueberries are known for their health benefits, like helping with weight management.
6. Cocoa Three Wishes
Chickpeas might not seem like a typical cereal ingredient, but Three Wishes made it work by creating a breakfast cereal with less sugar and more protein. If you’re into chocolate, you might like their cocoa-flavored, grain-free cereal.
A cup of these crunchy o’s gives you 8 grams of plant-based protein from chickpeas and pea protein. They’re slightly sweet, with only 3 grams of sugar in each serving.
7. Post Grape-Nuts Original
You can’t beat a classic, and that’s why Post Grape-Nuts Original cereal is still a favorite for people looking for a healthier breakfast. Just half a cup of this cereal gives you 7 grams of fiber, 6 grams of protein, and only 5 grams of sugar.
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