Is Shredded Wheat Good For Weight Loss
Any dietitian will tell you that if you cut enough calories from your diet, you can lose weight u2014 at least in the short term u2014 on almost any diet. And eating a low-calorie bowl of cereal like Special K, plain Corn Flakes, Shredded Wheat, plain Cheerios, or Rice Krispies will almost certainly help you lose weight.
Is Shredded Wheat Good For You Read To Know More
No good doctor wants their clients to have a wheat belly, and that is the truth. However, shredded wheat is different and is considered healthy as a substitute for the wheat.
Shredded wheat in the form of cereal is recommended as a healthy breakfast choice. Many nutritional benefits can be attained after having a bowl of cereal that is made of shredded wheat.
The entire idea that can be looked upon here is that you can cover all your nutritional deficiencies that one gets from a gluten-free diet. The trend of going gluten-free is definitely a positive one, but there are certain nutritional deficiencies that can occur in ones body because of the lack of gluten. But fortunately, almost all of it can be covered by consuming shredded wheat.
What are the major benefits of having shredded wheat?
Shredded Wheat Vs Oatmeal
For plant-based eaters looking to make better decisions both in their everyday lives as well as at the breakfast table, the choices are vast and wide. Two of the best breakfast options that exist may be shredded wheat cereal and oatmeal, but is one better than the other? Today well be comparing the differences between shredded wheat vs oatmeal so you can make the most educated decision for your lifestyle.
Although shredded wheat and oatmeal are both nutritious, plant-based breakfast options that are minimally processed, there are a lot of differences between them, and those differences may have an impact on which breakfast items is best for you.
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How Many Calories Should Breakfast Provide
A helpful rule to maintain a healthy weight is to follow the 400-600-600 approach.
That means having about:
- 400kcal for breakfast
- 600kcal for lunch
- 600kcal for dinner
That leaves you with just enough left over to enjoy a few healthy drinks and snacks throughout the day. This advice is based on a woman’s daily recommended calorie intake of 2,000kcal.
You might get about 150kcal from a 40g serving of cereal. You could add a medium sliced banana and 200ml of semi-skimmed milk, which altogether would provide about 350kcals.
United States And Canada
Henry Perky invented shredded wheat cereal in Denver, Colorado, in 1890, as well as founding the “Cereal Machine Company”. In 1895, Perky received United States Patent Number 548,086, dated 15 October 1895. The biscuits proved more popular than the machines, so Perky moved East and opened his first bakery in Boston, Massachusetts, and then in Worcester, Massachusetts, in 1895, retaining the name of The Cereal Machine Company, and adding the name of the Shredded Wheat Company. Inspired by his observation of a dyspeptic diner blending wheat with cream, he developed a method of processing wheat into strips that were formed into pillow-like biscuits.
The wheat is first cooked in water until its moisture content reaches about 50%. It is then tempered, allowing moisture to diffuse evenly into the grain. The grain then passes through a set of rollers with grooves in one side, yielding a web of shredded wheat strands. Many webs are stacked together, and this moist stack of strands is crimped at regular intervals to produce individual pieces of cereal with the strands attached at each end. These then go into an oven, where they are baked until their moisture content is reduced to 5%.
Premiering to the public at Chicago‘s World Columbian Exposition in 1893, shredded wheat cereal was then manufactured by The Natural Food Company in Niagara Falls, New York, in 1901. It became the Shredded Wheat Company in 1904. It was bought by Nabisco in December 1928.
History
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The Opportunity Of Increasing The Nutritional Value
As mentioned earlier that such a cereal is low in fat and carbohydrates makes it a healthy option. And to top that it also contains almost six grams of protein in a standard cereal bowl serving. You can add unsweetened almond milk to increase its nutritional value. However, you can also add low fat or skimmed milk for enriching your cereal bowl with extra protein.
Low Karb Keto Cacao Nut Granola
Price: $$$
Low Karb makes keto-friendly granolas and baking mixes using high quality ingredients.
Its Keto Cacao Nut Granola is a delicious, sugar-free option with a flavor that resembles a nuttier Cocoa Krispies.
This granola has a limited ingredient list that contains mostly whole foods, including almonds, sunflower seeds, pumpkin seeds, pecans, coconut chips, and butter. Its flavored with erythritol, monk fruit extract, and cacao powder instead of sugar.
A 1-cup serving provides :
- Calories: 570
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Fulfillment Of All Those Minerals That Cannot Be Derived From A Gluten
Without a doubt, a gluten-free diet is being recommended in the 21st century since the day, credible research has proven that gluten does affect the human body with some of the gut related issues as it doesnt allow the body to absorb nutrients because of the glutens ability to affect the intestinal lining. And this can happen to all of us even if we dont have the celiac disease.
But unfortunately, there are certain nutrients that the body might lack because of the gluten-free diet. And a bowl of shredded wheat cereal can do the job but do not consume this if you have celiac disease because celiac affected people cannot even think of consuming any of the gluten based food.
The other alternative can be of taking nutritional supplements after consulting your nutritionist or a specific doctor who specializes in nutritional medicine.
How To Choose A Healthy Sugar
When shopping for sugar-free cereal, look for products with short ingredient lists that contain mostly whole foods and are free of artificial colors, flavors, and preservatives.
To help you stay full for longer, try to choose a cereal with at least 3 grams of fiber and 4 grams of protein per 1-cup serving.
Its also important to pay attention to the serving size, as you may find that you consume more than one serving in a typical meal.
Finally, if you have diabetes, remember that just because a cereal is sugar-free doesnt mean that its also low in carbs. If you eat cereal with dairy or nondairy milk, both of which likewise contain carbs, make sure that the total carb count fits your allocations for a meal or snack.
Summary
When shopping for sugar-free cereals, you should choose products made from quality ingredients that are high in fiber and protein.
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The Breakfast Of Champions
When it comes to breakfast time, cereal remains a popular, convenient, and speedy choice. With the choice on supermarket shelves growing over the years, it can be tricky to choose the healthiest option.
To make things easier, we have chosen 10 well-known cereals and looked closely at the nutritional value to see how they perform in terms of sugar, fat, and fibre.
But first, let’s find out a little more about what breakfast for diabetes we should be on the look out for…
Trademark Of The Term Shredded Wheat
After Henry Perky died in 1906 and the patent on his Shredded Wheat biscuit expired in 1912, John Harvey Kellogg saw that as an opportunity for Kellogg’s to sell its own version of the product. Kellogg obtained a patent on the biscuit in 1915, and Kellogg’s Shredded Wheat was born. This provoked National Biscuit Company to sue Kellogg for trademark infringement, attempting to enjoin him from using Shredded Wheat as a trade name and from manufacturing the cereal in its pillow-shaped form. This series of litigations led to the United States Supreme Court case Kellogg Co. v. National Biscuit Co. in 1938. The Supreme Court ruled that shredded wheat was generic and not trademarkable and that in any case, when the first patent for shredded wheat machinery expired in 1912, the right to apply the name “shredded wheat” to the product passed into the public domain along with that patent.
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Best Overall: Three Wishes Grain
Price: $$$
Three Wishes is a cereal company started by a couple looking for a healthy cereal option for their family.
Its Grain-Free Unsweetened Cereal is the best overall option due to its limited number of ingredients, pleasant toasted flavor, and nutrient content.
This grain-free cereal contains just four quality ingredients chickpeas, tapioca, pea protein, and salt. As a result, its vegan, completely sugar-free, and free of all major allergens. Its also certified gluten-free.
Moreover, its high in protein and fiber, both of which are linked to benefits for blood sugar control, appetite regulation, and weight loss (
- Sugar: 0 grams
- Protein: 11 grams
Three Wishes offers 3 flavored options as well, each of which contains just 4 grams of sugar per cup .
What Is Shredded Wheat
Shredded wheat is a cereal product that consists of whole grains of wheat that have been folded into little square pillows and toasted under heat.
Shredded wheat cereal is produced by a variety of food manufacturers and can be typically found in the cereal aisle of your local grocery store.
Commonly eaten in a bowl with milk and a spoon, shredded wheat can also be used as a topping for yogurt parfaits, a topping for casseroles, dipped in peanut butter, or simply eaten by hand as a snack.
If you can endure the flavorless crunch, the health benefits of eating shredded wheat are abundant, including:
- No added sugar
- Packed with various vitamins and minerals
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Find The Calories In All The Foods You Eat
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Top Tips When Selecting Cereal
- Be aware of portion sizes – consider whether the portion size suggested on the box is the same as the portion size you’re consuming. Many people pour a larger bowl and therefore consume more calories and more carbohydrate. This is important if you’re counting calories to control weight, or if you carb count to adjust the correct dose of insulin.
- Weigh your cereal a couple of times to get an idea of the amount you usually consume and then keep a note of this along with other foods you consume on a regular basis. Use this weight against the per 100g values to calculate your intake.
- Another tip when carb counting – remember to allow for the extras you have added to your cereal such as milk, fruit or yogurt.
- Check the label for fibre and try to choose a cereal with a higher fibre content.
- The type of milk you choose to put on your cereal can also contribute to overall health – choosing semi-skimmed or skimmed instead of whole milk can reduce your overall fat intake for the day.
- Try to choose cereals that are graded green for sugar, where possible.
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Our Carefully Selected Ingredients
Whole Grain Wheat
ALLERGY ADVICE: For allergens, including cereals containing gluten, see ingredients in bold. May also contain Peanuts and other Nuts.
Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels. Shredded Wheat is low in saturated fat.
100% Whole Grain Content
Best Whole Wheat: Barbaras Shredded Wheat Cereal
Price: $
Shredded wheat is a classic breakfast cereal made of crunchy wheat biscuits. While many brands are coated in added sugar, Barbaras Shredded Wheat contains just one ingredient whole grain wheat.
Certified by the Whole Grain Council and non-GMO verified, Barbaras Shredded Wheat is the best whole wheat option thanks to its simple ingredient list and high fiber content.
Regular intake of whole grains is associated with a reduced risk of several diseases, including heart disease, stroke, type 2 diabetes, obesity, and certain cancers like colorectal cancer (
Price: $$$
HighKey makes keto-friendly breakfast cereals, snacks, and baking mixes.
The keto diet is a very low carb, high fat eating pattern originally developed to treat seizures in children. It causes the body to burn fat in the form of ketones.
The standard version of this diet limits carbs to 2050 grams per day to sustain ketosis, a metabolic state in which your body burns fat for fuel instead of carbs .
HighKey Protein cereal comes in four flavors cinnamon, cocoa, frosted, and fruity. Each product contains less than 1 gram of sugar per serving, has a limited ingredient list, and is sweetened with natural sweeteners like erythritol, monk fruit extract, and allulose syrup.
Allulose is a very low calorie, low carb sugar substitute thats found naturally in a few fruits and whole grains but often manufactured in a lab. Its generally recognized as safe and isnt linked to any serious side effects (
Price: $$
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Is Shredded Wheat Healthy
Shredded Wheat cereal is made with just 1 ingredient for simple goodness. It is high in fibre and the no.1 ingredient is whole grain wheat. It has no added sugar, salt or sodium and is 100% vegan.
Two shredded wheat biscuits with 125ml of semi-skimmed milk contains 222 calories. Shredded Wheat is low in saturated fat. Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels as part of a healthy diet and lifestyle.
How Is Shredded Wheat Made
Our breakfast classic is made with just one natural ingredient grown on farms around Britain: Whole Grain Wheat. And turning it into scrumptious Shredded Wheat biscuits at our Nestlé Cereal breakfast bakery in Staverton is surprisingly simple:
First, the wheat is cooked to soften it, then dried to reduce the grains surface moisture. After a rest for 8 hours, its shredding time. The wheat grains are fed through shredding rolls which squeeze them into spaghetti like wheat strands. Formed into the iconic Shredded Wheat biscuit shape, our breakfast classic gets baked in the oven where it gets its golden colour & delicious crispiness.
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Purely Elizabeth Original Ancient Grain Oatmeal & Hot Cereal
Price: $$
In addition to organic gluten-free oats, Purely Elizabeth Original Ancient Grain Oatmeal & Hot Cereal contains a handful of organic, nutrient-rich ingredients, including quinoa flakes and puffed amaranth, as well as flax, hemp, and chia seeds .
These seeds are often deemed super seeds because theyre rich in fiber, plant-based omega-3 fatty acids, and several essential vitamins and minerals (
Benefits Of Shredded Wheat
Lets go over some of the advantages youll enjoy if you decide to go with shredded wheat vs oatmeal.
Lower In Calories
One of the biggest benefits that shredded wheat has over oatmeal is that its lower in calories per 1-cup serving.
According to a study published on PubMed, fat loss depends entirely on an energy deficit. Or in other words, consuming less calories than your body uses in a day.
This means that if you are looking to lose weight, opting for shredded wheat may help you consume less calories. Not only that, but youll be able to eat more food for less calories when compared to the oatmeal varieties.
Less Fat
The American Heart Association recommends keeping your intake of saturated fat to no more than 6% of your total caloric intake or 13 grams for someone eating a 2,000 calorie per day diet.
When opting for shredded wheat cereal over oatmeal, youll enjoy the benefit of consuming less saturated fat and less total fat, which can help you stay within the American Heart Associations recommended limits.
Lower In Carbohydrates
Another advantage youll enjoy when filling your bowl with shredded wheat cereal, as opposed to oatmeal, is that youll be consuming less total carbohydrates per serving.
Not only does shredded wheat contain less carbohydrates, but it also has less net carbohydrates as well the carbohydrates left over after you subtract your fiber calories.
More Calcium
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Best Low Calorie: Natures Path Rice Puffs Cereal
Price: $
Puffed rice has been exposed to heat and steam to create a puffy, light texture and mild flavor. Its commonly used not only in breakfast cereals but also dessert and snack bars for added crunch.
Whats more, puffed rice is often very low in calories.
Natures Path Rice Puffs Cereal is one of the best low calorie, sugar-free options because its certified organic and made only with brown rice.
Since this cereal is produced in a facility that processes wheat, it may be cross-contaminated with gluten and isnt the best choice for those with celiac disease or non-celiac gluten sensitivity.
Just 1 cup contains :
- Calories: 60
Magic Spoon is likewise keto-friendly. Each cup provides just 4 grams of net carbs the number of digestible carbs calculated by subtracting the grams of fiber and allulose from the total number of carbs.