Is Raisin Bran Healthy for Weight Loss?


It is a famous breakfast staple around the world. Raisin bran is a breakfast cereal that contains whole grain, wheat bran flakes, and sweet raisins. Cereals are made by many companies with different brand names. It is rich in fiber, low in fat, and 1.25-cup serves almost 190 calories. It becomes a part of a healthy diet, particularly for weight loss.

Nutritional Information about Raisin Bran

As stated by the USDA’s Food data center, Raisin Bran cereal is filled with 9 grams of total dietary fiber, 5 grams of protein, 350 milligrams of potassium, and almost 30 milligrams of calcium. The combination of wheat flakes, whole grains, and raisins produces healthy cereal that is filled with fiber.

As reported by the Academy of Nutrition and Dietetics the health implications of dietary fiber and published in the Journal of the Academy of Nutrition and Dietetics, fiber is connected to reducing body weight. Consuming carbohydrates can help with weight loss. The high-fiber contained meal takes hours to digest which makes you feel fuller for a longer time.

Not only fiber is helping for weight loss it can also decrease the risk of chronic diseases such as Type 2 diabetes, cardiovascular disease, and cancers. The proper intake of fiber is essential. You need to take14 grams of total fiber per 1,000 calories. In America, only five percent of the population consume the right amount of fiber.

Eat and Exercise

People need to consume fiber in fewer amounts. According to USDA, if you consume bran for breakfast then it can aid in weight loss and also you end up consuming high-calorie meals the entire day then it may not help your weight loss goals. You should eat different kinds of whole grains, lean proteins, vegetables, and fresh fruits every day. It is a healthy and balanced diet for weight loss.

The Oxford Academic study, published in Advances in Nutrition: an International Journal analyzed many past studies and observed health benefits of eating cereal for breakfast is good if it contains a base of barley, oats, or psyllium that improve cholesterol levels and wheat-based cereals are rich in fiber that can improve bowel function.

You must know how much raisin bran you are consuming. For example, bran muffins can be a healthy choice for a snack or breakfast. Harvard Health publishing described that bran muffins are rich in fat and provide less fiber.

You can exercise with your weight loss diet that boosts your weight loss says, American Heart Association (AMA). You can indulge in 1-2 hours of aerobic activity or 75 minutes vigorous aerobic exercise per week to see the good result.

If you want to make the right decision for weight loss, then search for cereals with less than 10 g of sugar, at least 3 grams (g) of fiber (5 g or above is known as “high-fiber”), and less than 200 milligrams (mg) of salt for each serving.


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