You've probably heard that breakfast is an important meal that shouldn't be skipped - especially for those trying to lose weight. And you've probably been encouraged to fill your breakfast bowl with cereal, fruit, and low fat milk.
High fiber cereal suppresses appetite more than the low fiber cereal...?
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Well, new research takes this recommendation a step further by showing that the type of cereal you fill your bowl with matters.
Canadian researchers studied the effect of low-fiber cereal vs. high-fiber cereal on appetite, calorie intake, and blood sugar in 32 healthy adults. Study participants were given 60 grams of either Fiber One (high-fiber; 120 calories) or Kellogg's Cornflakes (low-fiber; 21 7calories) cereal. Motivation to eat, physical comfort, and blood sugar was measured at baseline (before breakfast), as well as regularly before lunch and after lunch. For lunch, study subject were given pizza and told to eat until "comfortably full."
Results showed that per calorie (Fiber One had less calories than Cornflakes), the high fiber cereal suppressed appetite more than the low fiber cereal. Furthermore, while lunchtime food intake did not differ between cereals, the total calorie intake (cereal + lunch) was lower after the high fiber cereal. Additionally, participants' blood sugar levels were lower before and after lunch if they had eaten the high-fiber cereal.
Some examples of high-fiber cereal (5 or more grams of fiber per serving) are:
- Oatmeal (e.g., Quaker Weight Control, Kashi GoLean)
- Raisin Bran (e.g., Kellogg's)
- Fiber One (General Mills)
- All-Bran (Kellogg's)
- Shredded Wheat
- Grape Nuts (Post)
The current fiber recommendations (provided by the Institute of Medicine) are listed below.
- Adults 50 years and younger - 38 grams/day for men and 25 grams/day for women
- Adults older than 50 years - 30 grams/day for men and 21 grams/day for women
What's your favorite high-fiber cereal?
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