Eating breakfast may be key to successful weight loss, according to a study published in "Obesity Research" in 2002. A healthy and fiber-rich breakfast can keep your blood sugar levels steady and help prevent unhealthy and high-calorie cravings. Breakfast cereals can be a good source of fiber. Many cereals are fortified with essential vitamins. However, the amount of vitamin K remains very low in most cereals.
Fiber
Fiber is a form of carbohydrate that your body cannot digest. Fiber, itself, is calorie-free and may help reduce your risk of cardiovascular disease, obesity and type 2 diabetes. According to the 2010 Dietary Guidelines for Americans, eating foods that are low in calorie may improve weight loss and weight maintenance. The daily recommended intake for fiber is 14g for every 1,000 calories you eat, or 25g for women and 38g for men.
Vitamin K
Vitamin K is a fat-soluble vitamin essential in blood clotting, bone mineralization and cell growth. The daily recommended intake for vitamin K is 120 mcg for adults. You can get vitamin K1 or phylloquinone in many foods, such as kale, spinach, broccoli, soybean oil and parsley. Your intestinal bacteria also produce vitamin K2 or menaquinone. Overconsuming vitamin K is not known to cause any toxicity, with the exception of synthetic vitamin K3 or menadione. Vitamin K3 can cause liver toxicity, anemia and damage to cell membranes. People who take anticoagulants should avoid taking large doses of vitamin K because it can interfere with their medications.
Cereals Without Vitamin K
Few fiber containing cereals on the market contain no vitamin K, according to the U.S. Department of Agriculture. The exceptions include Kellogg's Froot Loops, which contains 2.7g of fiber; farina, better known as Cream of Wheat, which contains 1.9g; white corn grits, which contain 1.9g; and yellow corn grits, which contain 1.7g of fiber.
High-Fiber Cereals
There are several high-fiber cereals that contain less than 1 mcg of vitamin K in one serving. Kellogg's Original All-Bran has 8.8g of fiber, while Kellogg's Original Frosted Mini-Wheats has 5.1g. General Mills Total Raisin Bran has 5g; Quaker 100 percent Natural cereal has 3.3g; and General Mills Wheat Chex, Cheerios and Honey Nut Clusters have 3g of fiber in one serving. High-fiber cereals that contain less than 2 mcg of vitamin K include Kellogg's Raisin Bran with 6.8g of fiber and General Mills Raisin Nut Bran with 5.4g of fiber in one serving.
References
- "Obesity Research"; Long-Term Weight Loss and Breakfast in Subjects in the National Weight Control Registry; Holly R. Wyatt, et al.; 2002
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- Linus Pauling Institute Oregon State University: Vitamin K; Jane Higdon, et al.; May 2004
- U.S. Department of Agriculture: National Nutrient Database: Vitamin K Content
- U.S. Department of Agriculture: National Nutrient Database: Fiber Content
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