This story has been updated since it was originally posted on 01/14/2022 to include more expert insight
Starting your morning with a healthy meal is one of the most important daily steps you can make if your goal is to lose weight. From eggs to waffles to granola, there are plenty of breakfast choices out there—but not all of them are great for you. As it turns out, sugary breakfast cereal is one of the worst options you could choose to start your day with.
To learn more about why you should avoid most breakfast cereals if you want to avoid belly fat, we checked in with experts Dr. Robin Baines, registered dietitian and nutritionist Lindsey DeSoto, Dr. Rand McClain, and nutritionist Mary Sabat. Read on for all of their insight—including recommendations on what to eat instead.
READ MORE: 2 Breakfast Mistakes Preventing You From Losing Weight
How Sugary Cereals Can Lead to Abdominal Fat and More
Cereal is one of the most convenient meals out there, and easily customizable if you prefer vegan or non-dairy milks (here's the healthiest option!). While cereal itself isn't a bad idea if you're in a pinch and trying to lose weight, experts say that what kind of cereal you choose is the difference between an energy-packed morning or one that starts off great and ends in a mid-day slump by the afternoon. Sugary cereal is a definite poor choice, especially if you want to avoid abdominal fat.
"Eating sugary cereal can lead to abdominal fat gain due to the high amounts of added sugars and refined carbohydrates, which can cause blood sugar and insulin levels to spike and crash, leading to increased appetite and fat storage in the abdominal area," Sabat warns. "Additionally, sugary cereals are often low in fiber and protein, which can contribute to overeating and weight gain over time."
Dr Baines agrees: "If losing weight is the goal, eating sugary cereals for breakfast is a bad idea," she says. "Sugary cereals are generally low in fiber," she goes on, explaining that fiber is very satiating and helps us to feel full, which longer promotes weight loss. "Sugary cereals can cause insulin levels to spike, which can result in a feeling of fatigue."
DeSoto notes that unclear portion sizes is another reason why eating cereal can be a misleading choice for someone trying to lose weight. "Many people opt for cereal because it is fairly low in calories, but If you aren’t measuring portion sizes one service can easily turn into two," says DeSoto.
She adds that although "not all cereal is bad," many popular kinds are filled with and made from "refined carbs which can lead to" the accumulation of visceral fat. "They also lack fiber and protein, two essential nutrients that is proven to help shed belly fat," says DeSoto, echoing the sentiments of Sabat and Baines.
Ultimately, avoiding sugary cereals is helpful if you're trying to lose weight. However, if you love cereal in general and want to determine what kinds are healthy and what aren't, we've gathered helpful tips for your next visit to the grocery store.
READ MORE: 3 Breakfast Foods That Spike Your Blood Sugar And Cause Weight Gain
Healthier Alternatives to Sugary Cereal
While giving up all cereal will be one person's plan for weight loss, finding a healthier alternative to sugary ones will best suit another person's diet. If you do wish to keep cereal in your daily routine, it's important to read the nutrition facts, label and ingredients before buying.
Many cereals, as McClain says, are labelled in misleading ways. "Even 'nutritious' cereals are often loaded with sugar," says McClain, so it's important to keep your eye out for several things if you choose to eat cereal.
"If you are a cereal lover, be sure to opt for a brand with whole grains and fiber," says DeSoto, who also recommends pairing the cereal with a protein source in the morning, to cover all important nutritional facets.
Sabat recommends the following alternatives:
- Catalina Crunch: A grain free, high fiber cereal that has a good amount of fiber and protein and zero added sugars.
- Oatmeal: A high-fiber cereal that can be topped with fruit, nuts, or cinnamon for added flavor.
- Progranola: A high fiber, high protein, grain free, zero sugar granola that can be added to an organic Greek yogurt for a low sugar breakfast.
- Bran flakes: These are high in fiber and low in sugar, and can be mixed with organic milk or yogurt for a satisfying breakfast.
- Chia seed pudding: Chia seeds are high in fiber and protein, and can be mixed with organic milk or yogurt to create a creamy pudding-like texture. Adding fruit and nuts can provide additional flavor and nutrition.
Find one of the best healthy breakfast options here.
The bottom line
Overall, as quick and easy as cereal can be, many popular kinds and beloved brands are packed with sugar. Some can cause you to miss out on important needs like protein and fiber. There are healthier alternatives out there, and it's best to speak with your doctor to craft a healthy weight loss plan, set goals for yourself and nourish your body an energizing breakfast every morning!
