A popular breakfast staple throughout the world, Raisin Bran combines whole grain wheat flakes and tasty, sweet raisins. High in fiber, low in fat and providing about 190 calories for a 1.25-cup serving, Raisin Bran can serve as a part of a healthy diet conducive for sustained weight loss.
Eating Raisin Bran can help you lose weight through its high dose of total dietary fiber (31 percent of the recommended daily value). The cereal also doesn’t contain a high percentage of total lipid fat (only 1 percent of the recommended daily value).
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Raisin Bran Nutritional Information
According to the USDA's FoodData Central, Raisin Bran cereal contains 5 grams of protein, 9 grams of total dietary fiber, almost 30 milligrams of calcium and 350 milligrams of potassium. The three main ingredients include whole grain wheat, raisins and wheat bran. The combination of whole grain wheat flakes and raisins makes this cereal a rich source of fiber.
According to a November 2015 position statement of the Academy of Nutrition and Dietetics on the health implications of dietary fiber and published in the Journal of the Academy of Nutrition and Dietetics, fiber is associated with lower body weights. Consuming this carbohydrate is beneficial for weight loss because high-fiber foods take longer to digest, as they can increase satiety and make you feel fuller longer.
Fiber also does more than help you lose weight. The same position statement notes that fiber can reduce the risk of chronic diseases, including cardiovascular disease, Type 2 diabetes and certain cancers. However, most populations don't consume an adequate amount. The proper intake for fiber is 14 grams of total fiber per 1,000 calories. In the United States, only 5 percent the population meets the correct amount.
Eating Right and Exercising
Although consuming bran for breakfast can aid in an overall reduction in weight, eating high-caloric foods the rest of the day will not help weight loss goals. You need to eat a variety of whole grains, lean proteins, fresh fruits and vegetables throughout the day for a healthy, balanced diet for weight loss, according to the USDA.
You also need to be aware that most cereal bowls hold more than a 1 cup per serving, and pouring a serving twice or even three times the 1 cup is easy. Measure out 1 cup of Raisin Bran cereal and become familiar with what that looks like in a bowl. If you eat more than 1 cup, take into account the extra calories for the meal and adjust your caloric intake the rest of the day accordingly for weight loss goals. The USDA notes to use the nutrition facts label to the find the serving size in grams of the cereal.
You should also remain cognizant of the type of foods you consume. For example, Raisin Bran muffins are thought of as a healthy choice for breakfast or a snack. But Harvard Health Publishing notes that bran muffins can come high in fat and only provide a few grams of fiber.
Adding exercise to your daily regime can also boost weight loss, according to the American Heart Association (AMA). The AMA advocates that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week. The organization recommends a combination of both spread throughout the week.
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- American Heart Association: “American Heart Association Recommendations for Physical Activity in Adults and Kids”
- United States Department of Agriculture: “Healthy Eating Index (HEI)”
- United States Department of Agriculture: “Raisin Bran”
- Harvard Health Publishing: “Breakfast and Your Health”
- Journal of the Academy of Nutrition and Dietetics: “Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber”
- United States Department of Agriculture: “Choose Breakfast Cereals That Are Lower in Added Sugars”