Yes, Cereal Can Help You Lose Weight—Here Are the Best Ones to Eat, Experts Say
These high-fiber, high-protein cereals make losing weight both easy and delicious
What if we told you that cereal—yes, that comforting breakfast staple you loved as a kid—could actually help you lose weight? We know it sounds surprising, but it’s time for a cereal rebrand. We spoke to a nutrition expert who confirms that the right ones can be powerful allies in your weight loss journey. Here we reveal the best cereal for weight loss, including healthier picks that are high in fiber and protein and low in calories.
The surprising truth about cereal and weight loss
“Cereal is a target for those vilifying carbs, sugar and processed foods; however, research supports the benefits of cereal as a nutrient-dense part of a healthy diet,” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook.
Here’s the reality about cereal and sugar that might surprise you: “A systematic review of 232 articles published through October 2013 shows that cereal consumption is associated with lower body mass index and less risk of being overweight or obese,” says Harris-Pincus. “Also, pre-sweetened breakfast cereals do not increase the risk of overweight and obesity in children. In fact, cereal contributes less than five percent of added sugars to the American diet.”
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The right cereal can support heart health too
“Another study found that consuming breakfast cereal, especially whole grain and high-fiber breakfast cereals, is associated with improved nutritional intakes, a lower risk of cardiovascular disease and type 2 diabetes in adults and reduced risk of overweight and obesity across all age groups,” says Harris-Pincus.
And while Harris-Pincus says “there are seemingly endless varieties of cereal available, each providing a different nutrient profile,” part of what makes cereal so beneficial is often what it’s paired with.
“Healthwise, cereal acts as a vessel to include additional protein and fiber-rich foods such as low/nonfat dairy or unsweetened soymilk, fruit, nuts and seeds,” says Harris-Pincus. “And cereal consumption is associated with diets higher in vitamins and minerals and lower in fat.”
What to look for in cereal that supports weight loss
So, what should you consider if you plan on enjoying a bowl of cereal as your first meal of the day?
“Whole grain cereals that are higher in fiber and lower in sugar can help to promote weight loss as nutrient-dense foods, especially when accompanied by a source of protein such as dairy milk, soymilk or Greek yogurt to increase satiety and manage glucose levels,” says Harris-Pincus. “More than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber of 25 to 38 grams per day, and cereal eaters consume 28 percent more fiber.”
Worth noting: Take a moment to check the serving sizes of your favorite cereals for weight loss before pouring a bowl. It’s easy to overdo it and accidentally double your morning calorie intake if you’ve never gauged the right amount with a measuring cup or food scale before.
The 5 best cereals for weight loss
Here, Harris-Pincus shares her top cereal choices for weight loss. The best part? You can find them all at your favorite supermarkets and big box stores.
Kellogg’s All-Bran Buds
“One ½-cup serving contains 120 calories and 17 grams of fiber—both soluble and insoluble—which equals 61 percent of the recommended daily [fiber] intake,” says Harris-Pincus. “Enjoy it with fruit and your milk of choice, or layer it in a Greek yogurt and fruit parfait. It does contain 12 grams of added sugar, which balances out when pairing it with no-added-sugar additions.”
Catalina Crunch
If you’re in search of a high-protein breakfast cereal to support weight loss, this is one of your best bets. “This is the modern high-protein and high-fiber version of your favorite kiddie graham cereal,” says Harris-Pincus. “With no added sugar, a ½ cup serving provides 110 calories, 11 grams of protein, 9 grams of fiber and is low in sodium. The sweetness comes from stevia and monkfruit and there are many flavors available including Chocolate Peanut Butter, Apple Cider Donut and Pumpkin Spice.”
Three Wishes Unsweetened
“Pulses are nutrition powerhouses, and this unsweetened cereal with chickpeas, tapioca, pea protein and salt provides 120 calories, 8 grams of plant-based protein, 3 grams of fiber and no added sugar per 1-cup serving,” says Harris-Pincus. “It’s also gluten free. Use it as a blank canvas to add your favorite berries and milk of choice, toss it in a trail mix or sprinkle it on top of a smoothie bowl.”
Fiber One Original
“A ⅔-cup serving of this crunchy and filling fiber-packed cereal provides 90 calories, 18 grams of fiber (65 percent of the daily recommended intake), 3 grams of protein and no added sugar—it’s sweetened with sucralose,” says Harris-Pincus. “Layer it in a Greek yogurt parfait, sprinkle it on cottage cheese and fruit, blend some into a protein smoothie or use it to top your smoothie bowl.”
Kellogg’s Complete Bran
“For the bran flake lover, this is it,” says Harris-Pincus. “The crunchy, slightly-sweet cereal provides 120 calories, 4 grams of protein, 6 grams of fiber and 6 grams of added sugar per serving. DIY your own raisin bran with no-added-sugar raisins, or add sliced banana for the comfy breakfast nostalgia. Add protein-rich dairy or soymilk, or try ultrafiltered milk for an extra protein boost and some slivered almonds for healthy fats.”
The bottom line on cereal for weight loss
Over the years, we sometimes let go of the simple habits that worked for us in childhood. But returning to that nostalgic combo of milk and your favorite healthier cereal may be just the weight-loss reset you need. It’s comforting, budget-friendly and backed by research—proof that taking care of yourself can be both delicious and easy.
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