For many of us, cereal is synonymous with breakfast. I mean, it’s easy and quick. Many of us don’t wake up early enough to waste time cooking. Just pour your cereal in a bowl, add milk (for the best kind of milk for you, check here), and run off to work. You’re late!
But besides the convenience that cereal provides, eating the right cereals can help you slim down.
“One of the main things that I look at is the fiber content,” says dietitian Gretchen Kauth, MEd, RD of Western Michigan University in Kalamazoo.
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What to Look for When Choosing a Cereal
Fiber: Data shows that only around 7% of adults in the U.S. actually reach the daily fiber recommendation of 28 to 34 grams daily (the specific number depends on age and sex). Yet, fiber is important for weight loss since it moves through the digestive tract slowly, keeping you feeling full without adding more calories to your meals. Fiber also helps keep your blood sugars in check post-breakfast so you aren’t faced with a mid-morning energy crash. Double-check the Nutrition Facts label and choose cereals with at least 4 grams of fiber per serving.
Protein: The combination of protein and fiber is a one-two punch for a breakfast with some staying power. Like fiber, protein can support your weight-loss efforts by slowing digestion and helping you feel more satisfied. Also, protein helps regulate leptin and ghrelin—your appetite hormones. Since many traditional breakfast cereal options lack protein, you may find yourself reaching for a snack not long after. So, it’s worthwhile to pick a higher-protein cereal.
Added Sugar: Cereals have gotten a bad rap for their added sugar content. According to the American Heart Association, men should consume less than 36 grams (9 teaspoons) of added sugar daily and women less than 25 grams (6 teaspoons).3 Excessive consumption of added sugars in your diet can increase your risk of a variety of chronic diseases and may contribute to obesity.4 Starting your day off with a lower-added-sugar breakfast will set you up for smarter choices all day long.
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What Kind of Cereals You Should Avoid
Colors: Healthy cereal is not going to contain a lot of colors.
Hidden Signs of added sugar: Cereals that say “frosted,” “honey,” “granola clusters,” “coated clusters” or “marshmallows” on the packaging. “Those are all going to contain a lot of sugar,” she notes.
Dried fruit already in the box: Typically, raisins and other dried fruit that already comes with the cereal is coated with sugar to make it taste extra sweet, so it’s best to add your own dried fruit
Now, with that said, here are some of the best slimming cereals:
6 Cereals that Actually Slim You Down
6. Cheerios
It’s only right that we start with the cereal with a big heart on the front of the box.
Of course, there are all different types of Cheerios, from Honey Nut to Frosted. If you want to lose weight, stick with the regular ones, low in sugar and high in fiber.
Nutrition-Serving size: 1 cup
Calories: 100; Sugar: 1 gram; Sodium: 160 mg; Fiber: 3 grams; Fat: 2 grams; Protein: 3 grams
5. Nature’s Path Organic Smart Bran
On those days in which you don’t have an appetite for vegetables, eat at least half of a cup of Nature’s Path Organic Smart Bran.
This cereal is packed with fiber!
Nutrition – Serving size: 1/2 cup
Calories: 80; Sugar: 6 grams; Sodium: 130 mg; Fiber: 13 grams; Fat: 1 gram; Protein: 3 grams
4. Post Shredded Wheat n’ Bran
This cereal may be the simplest on the list, only containing two ingredients: whole wheat and bran.
Nutrition – Serving size: 1 1/4 cups
Calories: 200; Sugar: 0 grams; Sodium: 0 mg; Fiber: 9 grams; Fat: 1 gram; Protein: 6 grams
3. Kellogg’s All Bran
This cereal is marketed as an aid to digestion with its 20 grams of fiber per cup.
Nutrition – Serving size: 1/2 cup
Calories: 80; Sugar: 6 grams; Sodium: 80 mg; Fiber: 10 grams; Fat: 1 gram; Protein: 4 grams
2. Kellogg’s Bite Size Unfrosted Mini Wheats
Rather than opting for the frosted mini-wheat variety, which adds sugar and subtracts some fiber and protein, get sweetness by slicing in half a banana or sprinkling on a tablespoon of raisins or cinnamon.
Nutrition – Serving size: 30 pieces
Calories: 190; Sugar: 0 grams; Sodium: 0 mg; Fiber: 8 grams; Fat: 1 gram; Protein: 6 grams
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1. Kashi 7 Whole Grain Nuggets
A healthy choice despite the amount of sodium per cup (520 mg).
Just keep an eye out for your sodium intake for the rest of the day.
Nutrition – Serving size: 1/2 cup
Calories: 210; Sugar: 3 grams; Sodium: 260 mg; Fiber: 7 grams; Fat: 1.5 grams; Protein: 7 grams
