Corn flakes For Weight Loss: Does It Help?
Alpa Momaya
November 30, 2023
Diet
Cornflakes have become a popular breakfast choice in India due to their convenience and versatility. People eat cornflakes with milk or use them as an ingredient in dishes such as muesli, granola and even savoury snacks like crispy fried chicken or paneer.
Many believe that cornflakes are an ideal breakfast cereal for maintaining a healthy weight. However, cornflakes may not always be the best cereal choice if you want to lose weight.
Most packaged cornflakes are typically high in sugar and calories and low in protein and fibre. That makes it challenging to maintain a healthy diet. To optimise your weight loss, choose a breakfast cereal high in protein and fibre and low in sugar and calories. Additionally, including various healthy foods in your diet is the key to achieving your weight loss goals.
Cornflakes: An Overview
Cornflakes are a crunchy, toasted breakfast cereal made from cornmeal. Making them involves cooking the cornmeal until it softens then rolling it out into thin sheets and cutting it into small flakes. Finally, the flakes are toasted to remove moisture and give their iconic crispy texture.
Cornflakes are a nutritious breakfast cereal that can provide some essential macro and micronutrients. They are rich in carbohydrates and also contain iron and vitamins C, D, B6, and B12. To make them even more nutritious, people enjoy them with milk and a variety of fresh fruit such as strawberries, bananas, mangos, apples, or blueberries. Besides providing essential nutrients, dietary fibre may help with digestion and may help to lower cholesterol levels.
Nutritional Value of Cornflakes
As per USDA, one cup (30g) of plain, ready-to-eat cornflakes contains the following nutrients.
- Energy: 110kCal
- Protein: 1.92g
- Carbohydrates: 23.8g
- Fibre: 1.05g
- Sugar: 2.83g
- Iron: 8.4mg
- Sodium: 211mg
- Selenium: 2.85µg
- Vitamin B6: 0.4mg
- Folate: 161µg
- Vitamin A: 3µg
- Vitamin B12: 0.54µg
- Beta Carotene: 26.1µg
- Vitamin D: 1.5µg
Cornflakes are generally low in fat and calories, making them a relatively healthy choice for people looking to manage their weight. However, it is crucial to be mindful of any added sugars or sweeteners as these can contribute to weight gain and other health issues.
Cornflakes and Weight Loss: The Connection
Experts generally agree that one can incorporate cornflakes into a weight loss diet due to their low-calorie and low-fat content. However, it is essential to be aware that cornflakes also lack protein and fibre, which can lead to feelings of hunger shortly after eating. To achieve successful weight loss, build diets around foods high in protein and fibre, as these will help keep you full for longer.
To maximise the weight loss benefits while eating cornflakes, ensure to practice moderation. Furthermore, one must always eat them as part of an overall healthful diet that includes a variety of nutritious foods. Also, it is crucial to be aware of any additional sugars or sweeteners that may be included in the cornflakes, as these can lead to weight gain.
Benefits of Cornflakes for Weight Loss
Including cornflakes in a calorie-controlled diet can benefit those trying to lose weight, as they are low in calories and fat. Recent studies have shown the importance of a calorie-deficit diet in weight loss.
Cornflakes are lower in calories, helping to reduce daily calorie intake. Additionally, the high carbohydrate content of cornflakes can provide a quick energy boost, allowing people to stay active while still sticking to their weight-loss goals.
It is essential to remember that cornflakes can form part of a weight loss diet but should not be the sole source of nutrients. A successful weight loss diet should incorporate a wide range of nourishing items, including whole grains, fruits, vegetables, lean proteins, and healthy fats. To reap the most from the weight loss benefits of cornflakes, eat them in moderation and as part of a balanced and nutritious diet.
The HealthifyMe Note
If you want to lose weight, it is essential to watch what you eat and exercise regularly. Consuming cornflakes daily is a simple way to lower your calorie intake. Add fruits and protein rich to your cornflakes to make breakfast more nutritious. Additionally, setting goals and being consistent with your exercise routine is vital to sustaining your weight and overall health.
Healthy Ways to Incorporate Cornflakes in a Weight Loss Diet
To support weight loss, there are several ways to incorporate cornflakes into your diet. Some of the ways are the following.
- Combine cornflakes with yoghurt and fruit for a healthy and satisfying breakfast or snack. This mix of carbohydrates, protein, and fibre is a great way to stay full and content.
- Adding cornflakes to oatmeal or other hot cereals can give your morning meal a crunchy texture and a hint of flavour. At the same time, you can add enough fibre to your breakfast to stay full for longer.
- Grind cornflakes and use them as a coating for chicken or fish. It will give a crunchy texture to the meal without adding a lot of extra calories or fat.
- For a crunchy texture and flavour to your smoothie or protein shake, stir in a handful of cornflakes.
- Adding cornflakes to your salad is a great way to add a crunchy texture and extra flavour. The flakes make a delicious topping that will take your greens to the next level.
Can Cornflakes Lead to Weight Gain?
If you’re concerned about weight gain, it’s important to remember that cornflakes, like all foods, can be part of a healthy diet when consumed in moderation.
The key is to pay attention to portion sizes, ensure that the cornflakes you choose are unsweetened or have minimal added sugars, and balance your calorie intake with your energy needs.
Eating too many cornflakes (or any other food) may lead to weight gain because excess calories convert to fat and get stored in our bodies. However, cornflakes are generally low in fat and calories and can fit into a weight-loss diet when enjoyed in the right amounts.
Summary
Cornflakes are a healthy breakfast option if consumed in the right amount and in the right manner. When taken as part of a balanced diet that meets your required nutrition intake, it can be a part of a compelling weight loss journey. To learn more about incorporating cornflakes into your diet, you can seek assistance from certified nutritionists at HealthifyMe.
Frequently Asked Questions (FAQs)
Q. Can I eat cornflakes at night for weight loss?
A: It is not recommended to consume cornflakes at night as it is devoid of protein and fibre. Choose more fibre or protein-rich options in the night to help the body’s metabolism.
Q. Is it OK to eat cornflakes every day?
A: Eating cornflakes daily is not a wise choice as it can lead to nutritional deficiencies. One can include it as a breakfast option once or twice a week along with fibre-rich fruits, healthy fats and protein-rich dairy.
Q. Which is better: oats or cornflakes?
A: The answer depends on one’s diet and personal preferences. Oats are unprocessed whole grains containing high amounts of fibre, protein, carbohydrates, and vitamins. Cornflakes, on the other hand, are processed grain with lower in fibre but offer a higher content of carbohydrates and sugars, making them a fast and convenient breakfast. Ultimately, the decision is up to the individual and their dietary needs. Oats will be the better choice if you are seeking a nutritious breakfast. Cornflakes may be the better option if you are looking for a quick and easy option.
Q. Is cornflakes junk?
A: No, one cannot consider cornflakes as a portion of junk food. While they are not the healthiest breakfast cereal, they provide a source of carbohydrates, vitamins, and minerals. Cornflakes have been around for over a century and are a popular breakfast choice.
Q. Are cornflakes high in calories?
A: No, cornflakes are not typically high in calories. A typical serving of cornflakes contains around 100 to 110 calories, which is lower than many other breakfast cereals, such as oatmeal or granola. Therefore, cornflakes can be a healthy part of a balanced breakfast as long as they are accompanied by other nutritious foods that are not high in calories.
Q. Which cornflakes are best for weight loss?
A: If you’re looking to lose weight, the best cornflakes to opt for are low-sugar, whole-grain varieties. These are typically lower in sugar and higher in fibre and protein, so they’ll fill you up and provide more nutrition. Choose cornflakes with minimal ingredients and no added sugar, such as those containing whole grains like oats, wheat, or barley. Avoid cornflakes with added sugar, artificial sweeteners, flavours, or colours. For an extra nutritional boost, top your cereal with some fresh fruit.
Q. Do cornflakes increase belly fat?
A: No, cornflakes do not increase belly fat. Cornflakes are low in calories and fat and are an excellent source of dietary fibre, which can help reduce the risk of obesity. Additionally, cornflakes’ fibre helps reduce cholesterol levels and support digestive health. While eating too many calories, in general, can lead to weight gain, cornflakes are unlikely to be the cause of increased belly fat.
Q. Does cornflakes increase sugar?
A: No, cornflakes are not necessarily high in sugar. While some varieties are, most are not, and there are low-sugar or sugar-free options available from many brands. In addition, the amount of sugar in different types of cornflakes varies greatly.
The Reference Sources
1. The U S Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/2343937/nutrients
2. Champagne CM, Broyles ST, Moran LD, Cash KC, Levy EJ, Lin PH, Batch BC, Lien LF, Funk KL, Dalcin A, Loria C, Myers VH. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. J Am Diet Assoc. 2011 Dec;111(12):1826-35. doi: 10.1016/j.jada.2011.09.014. PMID: 22117658; PMCID: PMC3225890.
