Cereal is a healthy food choice for breakfast, snacks, or late-night cravings. Wholegrain cereals are superior to their refined, processed counterparts and should be selected at the supermarket for their increased health benefits. Wholegrain cereals are nutrient-rich, low in fat, and high in fiber, which increase feelings of satiety. As part of a well-balanced diet, they assist in maintaining a healthy weight and decreasing the risk of disease.
Helps to Maintain or Lose Weight
Wholegrain cereals may assist in maintaining weight or can be part of a weight-loss program. The fiber in wholegrain cereals assists in increasing the feelings of fullness, thus maintaining steady blood sugar levels, which aid in decreasing hunger cravings. This assists in decreasing the amount of fat consumed in a diet. Many cereals are low in fat, in particular saturated fats, or the unhealthy fats.
A study at the University of North Carolina at Chapel Hill found that cereal breakfast eaters consumed more fiber and less fat in their diet. A high-fiber, low-fat diet has been linked in the prevention of heart disease and certain cancers. A 3/4 cup serving of General Mills Whole Grain Total cereal has only 100 calories, 0.5 g of fat and 2.7 g of dietary fiber.
Healthy Digestive Function
High fiber-foods, such as whole-grain cereals, assist with the movement and elimination of food through the digestive system. Fiber aids in increasing stool bulk, softening stools and increasing bowel activity. Fiber found in wheat can bind to certain toxins and oxidized fatty acids and remove them from the bowel to a greater degree than the fibers found in fruits and vegetables. High-fiber diets have also been associated with a decreased risk of developing diverticular disease and colon cancer.
Cereals such as Kellogg's Shredded Wheat Miniatures has 176 calories, 0.8 g of fat and 6.9 g of dietary fiber per one-cup serving. A 3/4 cup serving of Post Bran Flakes has only 96 calories, 0.7 g of fat and a high 5.6 g of fiber.
Source of Antioxidants and Minerals
Wholegrain cereals are a high source of antioxidants, which help to protect your body from health risks such as free radical damage, cancers and heart disease. Phytochemicals such as lignans may decrease the risk of coronary artery disease, breast or prostate cancer. These chemicals are found in the outer layer of grains, such as the wheat bran. Many cereals are also high in minerals such as iron or calcium, which are essential to healthy body functions and bone health.
A one-cup serving of Post Raisin Bran has 187 calories, 1 g of fat and 7.7 g of dietary fiber. It is a significant source of iron with 60 percent of the daily value in one serving.
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