Morning breakfast is always in rush. That is why cereals are one of the good options for a filling and quick breakfast. But do not consider cereals for weight loss as they contain high calories and more sugar. However, you can choose cereals with lower than 10g of sugar and 3-g fiber, and have 1-2 servings will not increase extra calories. The high fiber content will make you satiated for a long duration and cleanse the colon also.
Best Breakfast Cereals for Weight Loss
Table of Contents
Kellogg’s All-Bran
Image Source- Serving size: ¾ cup
- Calories – 90
- Carbs 15g – 3g
- Protein – 5g
- Fiber – 5g
- Sugar – 0.5g
- Fat saturated fat 0g
Kellogg’s All-bran is a breakfast cereal of wheat bran, which consist of high fiber, protein, low sugar, and low calories. It helps to cleanse the colon because of high fiber content. It is also enriched with essential nutrients like vitamin A, iron, C, and antioxidants. If the serving size is not sufficient for you, include some banana slices and some sunflower seeds to make it more filling and get healthy fats.
2. General Mills KiX
Image SourceServing Size: 3/4 cup
- Calories – 88
- Carbs – 20
- Protein – 1.6
- Fiber – 2.5
- Sugar – 2.5
- Fat – 1
- Saturated Fat – 0
General mills KiX is one of the whole grain corn products. It is toasted and then puffed cold cereal, which was initially introduced in 1937. This energy-rich, low-cal cereal includes the perfect crunch to wake you up. Include cold milk, some slices of banana, some berries, and some seeds to make it high nutritional breakfast. Include some pepitas and strawberries to include healthy fats and vitamin C.
3. General Mills Fiber One
Image SourceServing Size: 1/2 cup
- CALORIES – 60
- CARBS – 25
- PROTEIN -3
- FIBER – 19
- SUGAR – 0
- FAT – 1
- SATURATED FAT – 0
General mills fiber one is made from whole grain wheat, guar gram, corn bran, and modified wheat starch and rich minerals like iron, calcium, vitamin A, vitamin B, and vitamin C. It serves around 57% of the everyday value of fiber and the best food for the lean gut to improve satiety levels.
4. Post-Shredded Wheat Spoon Size Wheat Bran
Image SourceServing Size: 1 ¼ cups
- Calories – 210
- Carbs – 48
- Protein – 6
- Fiber – 9
- Sugar – 0
- Fat – 1
- Saturated fat – 0
This cereal is prepared with whole wheat bran and grain wheat. It is good for those with more requirements of cereal as per weight, height, age, and activity. These cereals contain plenty of protein and fiber with zinc, magnesium, copper, iron, and zinc. It does not consist of saturated fats. Include chilled whole milk and some berries to make it crispy breakfast without risk of gaining weight.
5. Erewhon Crispy Brown Rice
Image SourceServing Size: 1 cup
- Calories – 110
- Carbs – 25
- Protein – 2
- Fiber – 1
- Sugar – 1
- Fat – 0
- Saturated fat – 0
Everyone loves Krispies, Erewhon has gained popularity as a healthy version for breakfast. This puffed crispy cereal prepared with organic brown rice with gluten-free syrup of organic brown rice and sea salt. It is the best low calories breakfast to enjoy with milk or yogurt with some almonds and berries.
Kellogg’s Bite Size Unfrosted Mini-Wheats
Image SourceServing Size: 30 pieces
- Calories – 190
- Carbs – 45
- Protein – 6
- Fiber – 8
- Sugar – 0
- Fat – 1
- Saturated fat – 0
Kellogg’s Bite Size Unfrosted Mini-Wheats are made of whole wheat grain and enriched with low iron, vitamin B1, B6, B2, zinc oxide, and folic acid. Include some chia seeds, chopped apples to make it more delicious.
Kellogg’s Special K Red Berries
Image SourceServing Size: 1 cup
- Calories – 110
- Carbs – 27
- Protein – 2
- Fiber – 3
- Sugar – 9
- Fat – 0
- Saturated fat – 0
Kellogg’s Special K is popular as healthy cereals to eat at breakfast or lunch or dinner for weight loss. The red berries flavor provides a yummy taste and does not make you feel like you are on diet. These cereals are produced from whole grains, rice, soluble wheat fiber, wheat bran, brown sugar syrup. Additionally, it is the best source of vitamin C, B1, B2, B12, and D3 and iron. Include apple slices, dried figs, and some cinnamon to eat a delicious and filling breakfast.
Nature’s Path Organic Smart Bran
Image SourceServing Size: ¾ cup
- CALORIES – 110
- CARBS – 32
- PROTEIN – 4
- FIBER – 17
- SUGAR – 8
- FAT – 1
- SATURATED FAT – 0
Nature’s Path Organic Smart Bran is suitable for vegan healthy breakfast cereal. It consists of oats fiber, wheat bran, barley malt extract, psyllium seed husk, cane sugar, sea salt, whole oats flour. It consists of high dietary fiber. This cereal can be combined with full-fat milk and some sunflower seeds.
Post Bran Flakes
Image SourceServing Size: ¾ cup
- Calories – 100
- Carbs – 24
- Protein – 3
- Fiber – 5
- Sugar – 5
- Fat – 0.5
- Saturated fat – 0
Post Bran Flakes are prepared with wheat flour, whole grain wheat, malted barley flour. They consist of less iron, vitamins B6, B1, B12, B2, and D, zinc oxide.
The good carbs present in these cereals offer you the required energy in the morning for 1-2 hours. Include yogurt and frozen fruits to make breakfast more delicious. You can also include a half teaspoon of dark chocolate, cold milk, blitz, and frozen berries.
Kashi GoLean
Image Source- Serving Size: 1 ¼ cups
- CALORIES – 180
- CARBS – 40
- PROTEIN – 12
- FIBER – 13
- SUGAR – 8
- FAT – 2
- SATURATED FAT – 0
Kashi GoLean is a healthy and yummy breakfast cereal prepared with brown rice, oats, hard red wheat, sesame seeds, buckwheat, honey, barley, cane syrup, wheat bran, sesame flour, oat fiber, and corn bran. This cereal also contains calcium, iron, and magnesium. Include some cold milk, hazelnuts, and some peach slices to make the breakfast yummier.
Quaker-Instant-Oatmeal-Lower-Sugar-Maple-&-Brown-Sugar
Image SourceServing Size: 1 packet
- Calories – 120
- Carbs – 24
- Protein – 4
- Fiber – 3
- Sugar – 4
- Fat – 2
- Saturated fat – 0
Low sugar oatmeal may sound dull, but the different brand has low sugar, or maple or brown sugar is a tasty and rich bowl is cereal. And the brown sugar and maple syrup help to increase the taste without raising calorie count. It is made of whole grain oats. It is the best source of iron, calcium, and vitamins. Toss in some blueberries with whole cow milk and cold almond milk to enjoy a tasty breakfast in the morning.
Kashi 7 Whole Grain Nuggets
Image SourceServing Size: ½ cup
- Calories – 210
- Carbs – 47
- Protein – 7
- Fiber – 7
- Sugar – 3
- Fat – 1.5
- Saturated Fat – 0
These crunchy nuggets are prepared for sesame seeds, buckwheat, whole wheat flour, oats, barley, rye, and hard red wheat. They are the best source of dietary fiber, magnesium, iron, and protein. This cereal prevents hunger pangs, helps bowel movement, and lower body fat. Include some hot or cold milk with chopped dates, peanut butter, and goji berries.
General Mills Wheaties
Image SourceServing Size: ¾ cup
- Calories – 100
- Carbs – 23
- Protein – 2
- Fiber – 3
- Sugar – 4
- Fat – 0.5
- Saturated fat – 0
General Mills Wheaties are toasted flakes of wheat, which helps to reduce cholesterol levels and gather fat. They are specifically prepared for whole-grain wheat and consist of vitamin E, C, A, B12, B2, B6, D3, iron, zinc, and calcium carbonate. Include cold milk with banana slices, ground flax seeds for quick breakfast.
Benefits of Cereals
Cereals contain high nutrition. Different types of Cereals consist of different nutrition values. Some Cereals have rich vitamins, and some have rich minerals, and others have iron and protein. Since Cereals are found the entire year, it is considered a staple food for different people all over the world.
Cereals help to prevent ailments and balance the entire healthy lifestyle. Also, cereal supply increases the energy to keep yourself active all day.
Good Source Of Energy
Image SourceWhen you eat foods with low nutrient, there is a chance that the body will alter the energy quicker than normal. Cereals are healthy sources of nutrients. It contributes to the fact that adding Cereals to a daily diet can help to balance energy levels in the entire day.
Good for Kids
Image SourceChildren require more nutrients in their everyday life. Considering the active lifestyle with essential nutrients food helps to keep you energetic. Make sure your kids consume at least 10% of fiber daily.
Contain high fiber and nutrients
Whole grains provide several essential nutrients. These include:
Fiber
The bran offers most of the fiber in whole grain.
Rich in vitamin
Image SourceWhole grains are specifically high in vitamin B like thiamine, niacin, and folate.
Nutrients are primary in keeping up solid bones. Calcium and nutrient D go inseparably to guarantee the reliability of bones. Grains plentiful in calcium and nutrient D will assist you with fortifying the bones. This, what’s more, will forestall the untimely maturing of the bones.
Minerals
Image SourceThey also provide sufficient minerals like zinc, iron, manganese, and magnesium.
Rich in Proteins
Image SourceWhole grains increase many grams of protein every serving. The human body needs proteins to develop tissues and muscles. They are also essential for cartilages, skin, blood, and bone. Different cereals consist of different proteins, which fulfill the required need in the diet.
Antioxidants
Different compounds in whole grains work as antioxidants, including phytic acid, ferulic acid, lignans, and sulfur compounds.
Plant compounds
Whole grains provide different types of plant compounds that prevent ailments. These include stanols, polyphenols, and sterols.
Prevents Heart Diseases
Image SourceFatty foods can cause heart diseases. Consuming street food prepared in unhealthy oils can lead to premature heart attacks. Unhealthy food habits can also lead to the heart arteries to block due to accumulated fats. Consuming food with balanced fat can be beneficial. The only fat present in the body needs to function offered by cereals and whole grains.
Balance Healthy Sugar Levels
Image SourceFood containing rich carbohydrates helps to increase the glucose level. Including whole grain and cereal, food can help to balance blood levels and lower frequent eating.
Ease Bowel Movement
Image SourceAs you age, it is difficult for your body to process the food. Cereals containing high fiber helps to ease the bowel movement and balance your weight. A regular bowel movement also limits constipation symptoms.
Maintain Weight
Image SourceCereals have low calories. Their structure is complex. It takes more time to process the food and remove feelings of frequent food. Eating whole-grain cereals every day helps to keep you satiated and balance healthy weight.
Breakfast cereal eaters Comparison with breakfast skippers.
Image SourceDifferent cross-sectional research compared with everyday nutrient consumption of eating a cereal-based breakfast with people who skip breakfast. Those results are linked with a comparison of breakfast eater with or without the inclusion of breakfast cereals. Consistently, the everyday diets of breakfast cereal consumer in comparison of breakfast skipper are
low in %E from fat more energy and %E from dietary fiber, carbohydrate, minerals, and vitamins.
The outcomes from correlations of %E from protein, all-out sugars, and sodium are more shifted, and there are no reasonable patterns. The predictable finding of higher milk admissions in the individuals who swallow breakfast oats is important for the reason that reviews have shown higher riboflavin status in the individuals who burn-through breakfast oats.
Side Effects of Cereal
Image SourceThere are some side effects of cereals when you eat excess consumption. Most of the commercial cereal’s varieties have plenty of salt, fat, and sugar, which should be skipped in excess. Moreover, high-bran foods cause discomforts, such as bloating, pain, and intestinal gas flatulence.
If you have more of these products, the capability of zinc, iron, and other mineral absorption in the body lower radically.
Most grains are more acidic. Thus, they can generate an acidic state in the blood and tissues. Imbalanced cereal consumption can cause premature aging and raise the risk of diseases like arthritis. Grains are similarly more difficult to digest than fruits, salads, vegetables, and sprouts. It is always suggested to eat cereals in a moderate amount to skip chronic diseases.