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When trying to lose weight, it’s important to buy healthy foods that increase satiety. Many people believe that breakfast is the most important meal of the day, and with good reason. In fact, many studies link eating breakfast to weight loss. So we spoke to a registered dietitian who reveals the most recommended high-fiber cereals for weight loss. Get ready to update your shopping list to include these popular items.
Before diving into them, Courtney Peritella, MS, RD, CNSCTop Nutrition Coaching’s registered dietitians, who specialize in sports and wellness nutrition, offer pro tips to help you easily develop healthier breakfast habits. “A great way to start incorporating healthier cereals into your diet, especially if you’re making a big change from sugary cereals, is to pair healthy, low-carb cereals with your family’s favorite cereals,” she suggests To do. “Slowly over time, you can reduce the amount of high-sugar cereals you eat until you get used to the less sweet flavors of these wonderful, healthy cereals.”
Read on to learn about the best high-fiber cereals for weight loss. Once you’re done, don’t miss the #1 smoothie recipe for weight loss from a nutritionist.
oatmeal
For a hearty breakfast, nothing beats good old oats. One cup of cooked oatmeal contains about 5 grams of protein and 5 grams of fiber, which will help you stay energized and full and satisfied in the morning.
“Oatmeal is one of the healthiest cereals available and is extremely versatile,” Peritella says. “You can make them right away in the microwave or make them the night before for overnight oats. Oats are rich in fiber, which makes you feel full and regulates digestion. Milk of your choice. Make your oatmeal with it for a delicious, creamy texture. Top it with your favorite fruit for a bit of natural sweetness.
oak autumn wheat
Kashi’s whole wheat biscuits are lightly toasted and derive their sweetness from bright golden pure raw sugarcane.
“I really like you [Kashi Autumn Wheat] “Because it contains both soluble and insoluble fiber, both of which are great for digestion,” Peritella explains, “because it has only 7 grams of added sugar and is very low in fat. , meets the criteria for a healthy breakfast cereal.” Additionally, this cereal contains 7 grams of protein per serving.This cereal has all the fiber and protein [will] It helps keep you feeling full for a long time after a meal. ”
Cheerios
Cheerios are another good old breakfast that you shouldn’t miss when shopping for high-fiber breakfast cereals.
“These are staple foods for many people of all ages, from the very young to the elderly,” Peritella says. “One cup of plain Cheerios contains 1 gram of sugar, 3 grams of satiating fiber, and is a good source of iron and folate. Pair it with a protein-rich side like eggs or yogurt. is.”
barbara’s puffin
Barbara’s Puffins are crunchy, delicious, and incredibly nutritious, making them the perfect breakfast for anyone trying to lose weight.
“Each serving provides 6 grams of fiber, just 6 grams of sugar, and 3 grams of protein to help you feel full and long-lasting,” Peritella suggests. Protein and fiber both increase satiety and help you avoid cravings for unhealthy snacks during the day.
Uncle Sam Original (Whole Wheat Berry Flakes and Flaxseed)
Like Cheerios, Uncle Sam Original (whole wheat berry flakes and flaxseed) has long been a grocery store staple, and for good reason.
“It contains a whopping 10 grams of fiber and 8 grams of protein,” says Peritella. “It also contains flaxseed, which is a good source of heart-healthy omega-3 fatty acids and helps lower overall cholesterol.”
Cascadian Farm Hearty Morning Fiber
As the name suggests, Cascadian Farm Hearty Morning Fiber is packed with fiber.
“The first ingredients are whole wheat and whole oats, and there are only 13 ingredients in total,” he says. Megan Hilbert, MS, RDN, a registered dietitian with Top Nutrition Coaching who specializes in gut health nutrition, IBS, intuitive eating/gentle nutrition, and the gut-brain axis. “Cane syrup and honey are the sweetener sources, and this cereal contains 10 grams of fiber, making it a great source of fiber to start your day.”
Nature’s Path Heritage Flake Cereal
Nature’s Path Heritage flake cereal is made with just 12 ingredients, eight of which are fiber-rich whole grains. 1 cup provides about 7 grams of fiber.
“this [cereal] As well as whole wheat, it also contains barley, quinoa and spelt, which contribute to the nutritional and fiber diversity of this cereal,” says Hilbert. Sweet cereals on grocery store shelves. ”
Ezekiel 4:9 Flax Sprouted Crunchy Cereal
Next time you’re at the grocery store, keep an eye out for Ezekiel 4:9 Flax Sprouted Crunchy Cereal. This option provides a whopping 7 grams of fiber and 8 grams of protein in 1/2 cup.
“Germination makes nutrients more available. [your body] Therefore, this sprouted grain cereal is a good source of fiber as well as other nutrients such as calcium and iron,” says Hilbert. “This cereal also contains lentils and soybeans, which increase the amount of fiber.” The protein content of this product is [also makes] That’s extra filling. ”
Kashi GO Honey Almond Flax Crunch
Kashi GO Honey Almond Flax Crunch features a power blend of 7 whole grains and seeds (including hard red wheat, barley, brown rice, rye, oats, sesame, and buckwheat) for increased fiber content. Masu.
“Soy is also added to his cereal to increase the protein content (9 grams),” says Hilbert. “Flax is a good source of ALA omega-3 fatty acids as well as dietary fiber, and this cereal contains a total of 8 grams of dietary fiber.”
grape nuts
Last but not least, Grape Nuts is one of Hilbert’s favorites. In addition to the nostalgia and taste, 1/2 cup of cereal provides 7 grams of fiber.
“The fiber in this cereal comes primarily from wheat flour and malted barley flour, which gives it its rich flavor,” explains Hilbert. “This cereal is not only delicious just by combining it with milk, but also [but] It is [also] It’s delicious when sprinkled on yogurt to add texture. ”
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