At one time, cereal was a beloved breakfast staple that was the picture of both convenience and health. However, over the years health experts have determined that many cereal options are actually loaded with sneaky sugar, simple carbs, and an overload of calories, stalling your weight loss and increasing unhealthy cravings.
While the sugary options may stand in the way of a well balanced lifestyle, there are still a number of healthy cereal options which can actually boost you towards your weight loss goals and leave you feeling full and satisfied. If you find yourself unsure of which box to grab the next time you’re in the cereal aisle, these are the four breakfast cereals that health experts actually approve of.
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Shredded Wheat may seem plain, but it’s loaded with healthy ingredients for weight loss and can be naturally sweetened with the addition of fresh fruit atop your bowl. “Plain Shredded Wheat is a good option because it doesn’t contain any added sugars, which is a major problem with the majority of breakfast cereals. It’s rich in fiber; one serving contains 8 grams of fiber, which is almost a third of the daily recommended amount. Most Americans don’t eat enough fiber, which can help promote more steady blood sugars and can help lower LDL or “bad” cholesterol, which reduces the risk for heart disease,” explains registered dietitian for Next Luxury, Diana Gariglio-Clelland.
Grape Nuts are a classic cereal that is actually packed with healthy carbs and protein needed for weight loss without loading up on sugar. “Grape Nuts are free of added sugar, rich in protein (6 grams per serving) and are high in fiber (7 grams per serving). Cereals usually aren’t very high in protein because they’re primarily carbohydrate-based, but whole grains contain more protein than refined grains. Protein can help with weight loss because it increases the feeling of fullness, which can help fight off hunger and cravings,” says Gariglio-Clelland.
Cheerios are a fan favorite, and for good reason–they’re great for you! “They only contain 1 gram of added sugar, which is minimal compared to many cold breakfast cereals. It’s best to not have more than 36 grams of added sugar per day, but the average American consumes 77 grams of added sugar per day,” says Gariglio-Clelland. “Eating excessive amounts of added sugar can deter weight loss efforts, as well as cause blood sugar and insulin spikes. High levels of insulin can cause weight gain and lead to insulin resistance, the main cause of type 2 diabetes.”
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For a cereal option with a little extra flavor, Kashi is the way to go. “This cereal combines a ton of fiber and protein, both of which will help prevent overeating,” explains nutritionist Lisa Richards. To add a little variety to your Kashi, crumble it over Greek yogurt for a high protein breakfast that will keep you full for hours and leave you energized and ready for healthy weight loss.