When it comes to convenience, nothing beats cereal. The only problem is that many breakfast cereals are known to be high in sugar and refined carbohydrates. And this may not be the best way to start your day. On the other hand, a balanced breakfast is not only good for your overall health but also helps in your weight loss efforts. Rest easy, cereal lovers, there are plenty of weight loss-friendly cereal options on the market, you just need to know what you are looking for. Here are our top picks for healthy breakfast cereals that are good for weight loss.
What to look for when choosing cereals for weight loss
The factors to consider when choosing a breakfast cereal will depend on your personal health goals. If you’re trying to lose weight, we recommend considering the following points before purchasing:
- fiber: According to the data, About 7% of U.S. adults actually consume the recommended daily fiber intake of 28 to 34 grams (the exact number varies by age and gender).
But fiber is important for weight loss because it moves slowly through the digestive tract and makes you feel full without adding extra calories to your meal. Fiber also helps keep blood sugar levels in check after breakfast, preventing an energy slump in the morning. Double-check the nutrition facts label and choose cereals that have at least 4 grams of fiber per serving. - protein: The combination of protein and fibre packs a one-two punch for a breakfast that will last. Like fibre, protein supports weight loss by slowing digestion and increasing satiety. Protein also helps regulate the appetite hormones leptin and ghrelin. Many traditional breakfast cereals are lacking in protein, which can leave you reaching for a snack too quickly, so it’s worth choosing a cereal with a higher protein content.
- Added Sugars: Cereal has a bad reputation for being high in added sugar. According to the American Heart Association, men should limit their intake of added sugars to less than 36 grams (9 teaspoons) per day, and women should limit their intake to less than 25 grams (6 teaspoons). Excessive consumption of added sugars in the diet can increase the risk of various chronic diseases and lead to obesity. Starting your day with a low-sugar breakfast will set you up to make smarter choices throughout the day.
1. Fiber One Original Brand
Bran cereal is not as appealing as Lucky Charms, but it is nutritionally superior. Fiber One Original Bran is: [a ⅔ cup serving] “This product contains 18 grams of fiber, which is more than 50 percent of the recommended daily fiber intake. Fiber makes you feel full and aids digestion, making it ideal for those trying to lose weight. Plus, it has no added sugar and is low in calories,” says Caitlin Ogletree, MS, RD, a nutritionist based in San Antonio, Texas. Adding fruit can also help you get a few extra grams of fiber: “My favorite way to eat Fiber One cereal is mixing it with a cup of yogurt and topping it with fresh berries.”
2. Seven Sundays Maple Almond Protein Oats
While this Protein Oatmeal has a bit more sugar than some of the other options on this list, it makes up for it with its high protein and fiber content. The ingredients in this cereal are clean and simple: whole foods like oatmeal, almonds, and chia seeds. Just half a cup serving provides 7 grams of fiber, 11 grams of protein, and 260 calories. Research shows that incorporating whole foods like oatmeal into your diet can help you lose weight and prevent long-term weight gain. This high-protein cereal makes a delicious crunchy topping for cottage cheese or Greek yogurt parfaits.
3. Catalina Crunch Cinnamon Toast
Catalina Crunch is a cereal created to entice those who crave a nostalgic classic. “I love this cereal because it’s not only nutritious, but it also reminds me of the Cinnamon Toast Crunch I loved as a kid,” says Ogletree. “Catalina Crunch Cinnamon Toast Cereal is a much healthier option, with 11 grams of protein, 9 grams of fiber, and no added sugar per half-cup serving, all of which make it the perfect cereal for weight loss. Protein and fiber are the ultimate duo when it comes to keeping you full—you won’t be running to the pantry for a snack an hour after eating this cereal!” [perahalf-cup—allofwhichmakethisanidealcerealforweightlossProteinandfiberaretheultimateduowhenitcomestokeepingyoufull—youwon’tberunningtothepantryforasnackanhouraftereatingthiscereal!”
4. Kashigo Original
Sweetened with honey, Kashi Go Original cereal is perfect for those who love the taste of Honey Nut Cheerios but are looking for a higher protein and fiber cereal. Kashi Go Original also comes in whole wheat puffs, cereal sticks and crispy squares, making it appealing for those looking for a variety of textures. One serving (1 1/4 cups) of Kashi Go contains 11 grams of protein and an amazing 12 grams of hunger-curbing fiber.
5. Nature’s Path Optimum Power Blueberry Cinnamon Flax Cereal
If you like a crunchy, flaky cereal, try Nature’s Path Optimum Power Blueberry Cinnamon Flax Cereal. This whole-grain cereal has 8 grams of fiber per cup, which will keep you fuller for much longer than other flaky cereals. “This breakfast cereal has 9 grams of protein, so choosing a high-protein option will not only help you lose fat while maintaining muscle mass, but it will also keep you full,” says Jaime Bachtell-Shelbert, RDN, LDN, founder of Wholly Nourished.
While many healthy cereals are bland without tons of added sugar, this cereal is packed with flavor from freeze-dried blueberries and cinnamon. Plus, blueberries have been linked to a variety of health benefits, including improved weight maintenance.
6. Cocoa Three Wishes
Chickpeas aren’t an ingredient you’d think of in a breakfast cereal, but Three Wishes has found a way to incorporate them into a low-sugar, high-protein cereal. If you’re a chocolate lover, Three Wishes Cocoa Flavored Grain-Free Cereal might be your ideal breakfast. One cup of this crunchy cereal contains 8 grams of plant-based protein from chickpea and pea protein. It’s lightly sweet and has just 3 grams of sugar per serving.
7. Post Grape-Nuts Original
It’s hard to beat a classic cereal, so Post Grape-Nuts Original cereal has become a staple for those looking for a healthier breakfast cereal. This cereal has 7 grams of fiber, 6 grams of protein, and only 5 grams of total sugar in just 1/2 cup serving. Some may find this cereal could do with a bit more flavor, and if so, try pairing this cereal with fresh fruit or serving it as a topping for your morning smoothie bowl or yogurt to make your bowl more interesting.
8. Bob’s Red Mill Protein Oats
If oatmeal is one of your breakfast staples but you want a little more protein, try Bob’s Red Mill Protein Oats. Research has shown that oatmeal can help with weight management. Surprisingly, oats are the only ingredient in this product, but they contain a traditional variety of oats that are high in protein: one 1/3 cup serving of these protein oats contains 10 grams of protein, compared to 6 grams per serving of regular rolled oats. Make these oats with milk and top them with nuts or nut butter for extra protein and fiber, or try one of these delicious oatmeal recipes with added protein from cheese or eggs.
Conclusion
If you’re trying to lose weight and think breakfast cereal isn’t a healthy option, we’re here to tell you that you can still eat a bowl of cereal and still achieve your weight loss goals. But we recommend double-checking the nutrition facts label and choosing cereals that are low in added sugar and high in fiber and protein. Starting your day with one of these eight cereals will help you meet your daily fiber and protein needs (and curb mid-morning hunger).
