by When it comes to convenience, it’s hard to beat a cereal bowl. The only problem is that many breakfast cereals are known to be high in sugar and refined carbohydrates. And this might not be the best way to start your day. On the other hand, a well-balanced breakfast is not only good for your overall health but may also support your weight loss efforts. Cereal lovers, take heart. There are many good cereal options on the market for weight loss; you just have to know what you want. Here are our top picks for healthier breakfast cereals for weight loss.
What to Look for in Cereals for Weight Loss
Depending on your personal health goals, there are several factors you should consider when choosing a breakfast cereal. If you’re trying to lose weight, here’s what we recommend you consider before buying:
- Fiber: Data only shows that about 7% of adults in the US reach the daily fiber recommendation of 28 to 34 grams daily (the specific number depends on age and sex). However, fiber is important for weight loss since it passes through the digestive tract slowly, making you feel full without adding more calories to your meals. Fiber also helps keep your blood sugars in check after breakfast so you don’t face 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 breakfast with some staying power. Like fiber, protein can support your weight loss efforts by easing 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 end up snacking in no time. Therefore, it is worth picking a higher protein cereal.
- Added Sugar: Cereals have a bad rap because of the amount of added sugar they contain. According to the American Heart Association, men should eat less than 36 grams (9 teaspoons) of added sugar daily and women less than 25 grams (6 teaspoons). Eating too many added sugars in your diet can increase your risk of various chronic diseases and may contribute to obesity. If you start your day off with a breakfast with the lowest added sugar you will be able to make smarter choices throughout the day.
1. Fiber One Original Bran
Although bran cereals are not as exciting as Lucky Charms, they have a lot to offer nutritionally. Fiber One Original Bran is “great about it [a ⅔-cup serving] Contains 18 grams of fiber – that’s more than 50% of your recommended daily intake of fiber. Fiber helps keep you full and aids digestion. So, this is suitable for someone who wants to lose weight. Plus, there’s no added sugar, which keeps the calorie count low,” says Caitlin Ogletree, MS, RD, a dietitian based in San Antonio, Texas. Score a few extra grams of fiber by adding fruit. “My favorite way to eat Fiber One cereal is with a cup of yogurt mixed in with a fresh berry on top.”
2. Seven Maple Almond Protein Oat Sundays
Although these protein oats have a little more sugar than other options on this list, they make up for it with added protein and fiber. This cereal has a short and sweet ingredient list of whole foods like oats, almonds and chia seeds. Just one half cup provides 7 grams of fiber, 11 grams of protein and 260 calories. Some research suggests that including whole grains, such as oats, in your meals may help you lose weight and prevent long-term weight gain. This high protein cereal makes a delicious and crunchy topping for cottage cheese or Greek yogurt parfait.
3. Catalina Cinnamon Toast Crunch
Catalina Crunch is a cereal line created to appeal to those long-suffering classics. “I love this not only because of its nutritional benefits but because it reminds me of a childhood favorite – Cinnamon Toast Crunch,” says Ogletree. “The Catalina Crunch cinnamon toasted cereal is a much healthier option that packs 11 grams of protein, 9 grams of fiber and no added sugar. [per a half-cup]—all of which make a great cereal for weight loss. Protein and fiber are the last two when it comes to keeping you full—you won’t be running to the pantry for a snack an hour after eating this cereal!”
4. Kashi Original
Kashi Go Original honey-sweetened cereal is a great choice for those who like the taste of Honey Nut Cheerios but are looking for a much higher protein and fiber cereal. Kashi Go Original may also appeal to those who want texture variety since it includes whole grain puffs, cereal sticks and crispy squares. One serving (1¼ cups) of Kashi Go provides 11 grams of protein and a whopping 12 grams of hunger-fighting fiber.
5. Nature’s Path Best Power cereal Blueberry Cinnamon Lin
For those who love crispy and flaky cereals, try Nature’s Path Optimum Power Blueberry Cinnamon Flax Cereal. This whole grain cereal provides 8 grams of fiber per 1 cup, which will keep you satisfied much longer than many other refined grains. “This breakfast cereal has 9 grams of protein, and high-protein options help with satiety as well as maintaining muscle mass while trying to lose fat,” says Jaime Bachtell-Shelbert, RDN, LDN, founder of Wholly Nourished.
Many healthier cereal options are bland because they don’t have a ton of added sugar, but this one is packed with flavor from freeze-dried blueberries and cinnamon. In addition, blueberries have been linked to a variety of health benefits, including improved weight maintenance.
6. Cocoa Three Wishes
Chickpeas are an unlikely ingredient for a breakfast cereal, but Three Wishes found a way to incorporate them into their lower sugar, higher protein cereal. If you’re a chocolate lover, the Three Wishes cocoa-flavored grain-free cereal might be the ideal breakfast. One cup of these crunchy O’s provides 8 grams of plant-based protein from chickpeas and pea protein. They are slightly sweet, with only 3 grams of total sugar per serving.
7. Original grape nuts
It’s hard to top a classic, which is why Post Grape-nuts Original cereal remains a staple for those looking to choose a healthier breakfast cereal. Just ½ cup of this cereal provides 7 grams of fiber, 6 grams of protein and only 5 grams of total sugar. Some may think this cereal could use more flavor. If so, make your bowl more interesting by pairing this cereal with fresh fruit or serving it as a topping to your morning smoothie or yogurt bowl.
8. Bob’s Red Mill Protein Oats
If oatmeal is one of your breakfast options, but you’re looking for a little more protein, try Bob’s Red Mill Protein Oats. Research has shown that oats can help you manage your weight. Surprisingly, this product only has one ingredient – oats. However, there is a variety of oats that are traditionally bred and have a higher protein content. One ⅓ cup serving of these protein oats provides 10 grams of protein, versus 6 grams per serving for regular rolled oats. Make these oats with milk and top with nuts or nut butter to add even more protein and fiber, or try one of these delicious oatmeal recipes with extra protein from cheese or eggs.
The Bottom Line
If you’re trying to lose weight and have written off breakfast cereal as a healthy option, we’re here to tell you that you can definitely enjoy a bowl of cereal and still reach your weight loss goals. However, we recommend double-checking the nutrition label and choosing cereals that are high in fiber and protein with little added sugar. Start your day with any of these eight grain picks, and you’ll be well on your way to meeting your daily fiber and protein needs (while also keeping the midday munchies at bay).
