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Cereal And Its Potential Health And Weight Loss Benefits
The majority of breakfast cereals are filled with sugar and additives, and are not particularly healthy. What’s more, the added carbohydrates and sugars can lead to weight gain and put you at risk for other health problems like diabetes. In some cases, is cereal good for weight loss?
It may surprise you to know that there is also healthy cereal for weight loss with high-fiber and protein, some of which can even contribute to helping you slim down. There are also some homemade formulas for cereal bursting with health benefits.
An article in Advances in Nutrition explored the benefits of breakfast cereal consumption, such as a lower BMI, decreased risk of diabetes and heart disease, and less chance of becoming obese.
We’ve compiled a list of the best cereals for weight loss, to help you plan a healthier, more slimming breakfast regimen.
The Top 7 Wholesome Weight Loss Cereals
If you’re looking for the best cereal for weight loss, we have 7 wholesome cereals you can try. Every one of these products is highly nutritious and can help curb your appetite so you take in fewer calories during the day.
This is a cold oatmeal breakfast made mostly of oats, as well as nuts, seeds, grains, and dried fruit. It was invented by a Swiss physician and nutritionist named Maximilian Bircher-Benner in the late 19th century as a healthy breakfast option. It supports a healthy digestive tract, regularity, and a decrease in symptoms like gas and bloating. Muesli can also enhance heart health.
While it’s made by several manufacturers, you’re best making a do-it-yourself version that’s free of extra additives. Buy the individual ingredients and make your mix. If you want a low-carb version, leave out the grain and mix up coconut flakes, raisins, and nuts.
Oatmeal is an excellent breakfast choice as it has nutrients like iron, B vitamins, and magnesium as well as a high fiber count. Generally, you boil it and add milk or water and fruit or nuts for added nutritional benefits. It’s best to make your steel-cut oats instead of buying pre-packaged brands from the store. These often include sugar and other unhealthy additives and have more calories than making it on your own.
The fiber in oats promotes healthy digestion and can support more regular bowel movements. It also fills you up, so you consume fewer calories later in the day. A study in Nutrition Research concluded that consumption of oats was associated with lower body mass index in adults and better diet quality.
3. DIY Granola
Store-bought granola is often filled with sugar and other unhealthy ingredients, so if you choose it as a breakfast option, it’s important that you make your own. Put rolled oats, dried fruit, and nuts on a tray and bake it in the oven until it gets crunchy.
This cereal provides you with a high protein diet, which fills up your stomach and promotes satiety. In addition, it’s high in fiber, vitamins, and minerals. Although it can help with weight loss, it does have a lot of calories, so you have to limit your portion size. A study by Cambridge University Press reviewed breakfast cereals and rated granola as the healthiest.
4. DIY ‘Oatmeal’ Made From Cauliflower
How do you get the benefits of oatmeal in a carbohydrate-free form? You can make an oatmeal-like breakfast cereal by mixing riced cauliflower with eggs, along with other additions you enjoy like cinnamon or fruit.
Believe it or not, it has a similar texture and even flavor to oatmeal, as well as being high in fiber and nutrients and low in calories. It is an ideal healthy weight loss breakfast that is keto-diet friendly. It’s also full of antioxidants that support a strong immune system.
5. Homemade Flax Chia Cereal
Flaxseed and chia are very healthy and high in fiber, omega-3 fatty acids, magnesium, phosphorus, and other nutrients. They can promote digestive health and may also help lower cholesterol and blood pressure. An article in Nutrients discussed flaxseed as a strategy for improving human health.
Although there are cereals in the market that include flax and chia, they may also include sugar. However, you can make your own by mixing them and adding coconut oil and cinnamon. This makes a type of dough that you can cut into pieces and bake in the oven.
6. Homemade Quinoa Cereal
Quinoa is one of the most nutritious foods in existence, high in fiber, minerals, all 9 essential amino acids, and antioxidants to support the immune system. Quinoa can help lower cholesterol and balance blood sugar levels, and the fiber can help fill you up, so you consume fewer calories overall and lose weight.
To make a delicious and healthy quinoa cereal, mix these flakes with milk or coconut milk, a tiny bit of sea salt, and add fruit and nuts if you choose. If you want a little more sweetness, add stevia for flavor.
7. DIY Cinnamon Blend
There are several brands of cinnamon cereal on the market. However, most of them contain a lot of sugar, carbohydrates, and are not particularly healthy.
Try to make your own. Combine flaxseeds, hemp seeds, cinnamon, coconut oil, and apple juice. This ensures it is low in sugar and carbs and high in protein and fiber that will fill up your stomach for hours.
Cinnamon has numerous health benefits. It lowers blood sugar and blood pressure. Moreover, it has antibacterial agents and antioxidants that support a strong immune system. An article in Pharmacognosy Research discussed the health advantages of cinnamon.
The Bottom Line
Cereal often gets a bad rap because of the many unhealthy brands on the market. However, it’s important to know that there are also many nutritious kinds of cereal available or easy to make which can be a key part of your diet. Is cereal good for weight loss? In fact, many of them really are. A number of cereals are high in fiber and protein, low in sugar, and packed with healthy nutrients.
We’ve provided you with 7 of the healthiest weight loss cereals that will help you to slim down more easily.
2] ↑ https://pubmed.ncbi.nlm.nih.gov/26494025/
3] ↑ https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/choosing-a-healthy-breakfast-cereal-granola-takes-the-biscuit/94F6212CBA286563AFCF5BF8BDDE1662
4] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/
5] ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4466762/