HEALTHY MEAL PLAN ‐ LIST OF HEALTHIEST BREAKFAST CEREALS
Breakfast is a very important meal and you should definitely never skip it. As soon as you have breakfast your digestion system starts working and burning calories. The sooner it starts working the more calories it will burn. It is also important to consume the right food to keep you full for longer. There are many different breakfast cereals available in the market but not all of them provide the right nutrients. Some of them give you not much more than empty calories.
As per Fit Indeed Healthy Meal Plan, the healthiest breakfast cereals should contain: a high level of fibre, a high level of protein, low fat and as low carbohydrates as possible. Fibre will keep you fuller for longer and proteins are the building blocks of your whole body.
Fit Indeed has done some research and prepared a list of the healthiest breakfast cereals divided into three categories: healthiest breakfast cereals, high fibre healthiest breakfast cereals and low GI healthiest breakfast cereals.
When considering breakfast cereals you should take into account the amount of fibre, protein and carbohydrates they include. Healthiest breakfast cereals should contain fibre above 8g and protein above 9g (in 100g). The higher fibre the better. It is also good if carbohydrates are below 70g (in 100g) to keep calories lower. Below is a list of the healthiest cereals in descending order according to the fibre level:
– Quaker Oat Crisp – in 100g: 364 kcal, protein: 10.6g, carbohydrates: 60.8g, fibre: 12.7g,
– Wholefoods Special Diet Muesli – in 100g: 329 kcal, protein: 8.3g, carbohydrates: 61.3g, fibre: 8.3g,
– Nestlé Shredded Wheat – in 100g: 363 kcal, protein: 11.6g, carbohydrates: 68.5g, fibre: 11.6g,
– Grape Nuts – in 100g: 345 kcal, protein: 10.5g, carbohydrates: 71g, fibre: 11.5g,
– Weetabix Cereal – in 100g: 358 kcal, protein: 11.5g, carbohydrates: 68.6g, fibre: 10g.
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We have also found cereals with a very high amount of fibre and low sugar. These are low in calories and will keep you full for much longer.
– Kellog’s All-Bran Original – in 100g: 334 kcal, protein: 14g, carbohydrates: 48g, fibre: 27g
– Sainsbury’s High Fibre Bran – in 100g: 335 kcal, protein: 14.3g, carbohydrates: 48.4g (starch: 32.9g), fibre: 25.4g
Starch is more difficult to digest and absorb than a simple sugar due to its complicated chemical structure. Starches also do not make rapid changes in blood sugar levels and release energy slower. The higher amount of starch in low GI cereals makes your body absorb it slower than high GI cereals. Low GI cereals are good for people with diabetes as they don’t affect blood sugar levels dramatically. Also low GI cereals are better when dieting and can help with weight loss. We have prepared a list of low GI healthiest cereals in descending order according to the amount of starch they contain:
– Sainsbury’s Puffed Wheat – in 100g: 376 kcal, protein: 15g, carbohydrates: 70g (starch: 69g), fibre: 9.2g,
– Sainsbury’s Wholegrain Mini Wheats – in 100g: 359 kcal, protein: 11.8g, carbohydrates: 68.2g (starch: 67.6g), fibre: 11.2g,
– Sainsbury’s Wholewheat Biscuits Cereal – in 100g: 358 kcal, protein: 11.5g, carbohydrates: 68.6g (starch: 64.2g), fibre: 10g,
– Kellogg’s Frosted Wheats – in 100g: 364 kcal, protein: 10g, carbohydrates: 72g (starch: 55g), fibre: 9g,
– Kellog’s Raisin Wheats – in 100g: 325 kcal, protein: 9g, carbohydrates: 69g (starch: 50g), fibre: 9g.
There are many different brands in supermarkets not necessarily giving you what your body really needs. Very often breakfast cereals are sugary and high in calories. Therefore it is important to make the right choice. We hope that from the above list of the healthiest breakfast cereals you can find something for yourself and have a healthier breakfast from now on. Whether you are trying to lose weight or balance your diet this should help you to achieve your goals.
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