If you need yet another reason to get your fiber on – a new study shows cereal fiber can help keep diabetes at bay.
A study published in the journal Diabetologia showed that not only does dietary fiber help fight type 2 diabetes risk, but it also helps lower Body Mass Index (BMI) and keeps weight down.
The study was a meta-analysis which looked at data from over 350,000 subjects from 18 countries followed for over 10 years. Results showed that participants who ate 26 grams of fiber per day were 18 percent less likely to develop diabetes than those who ate 19 or less grams of fiber per day.
To put that in perspective, the typical American only eats 16 grams of fiber per day, so 26 grams is a pretty fierce fiber bump.
In this study, cereal fiber was shown to be particularly effective, more so than fruit or vegetable fiber.
One of the best ways to get cereal fiber is to consume whole grains.
And while you are at it, focus on your ABC’s: amaranth, buckwheat or barley, and corn – some great whole grain options that can easily work their way into your morning meal.
For more tips on getting your whole grains, check out these recipes from the Whole Grain Council. The Whole Grains Council has many resources available to help you learn more about whole grains and how to use them for your health.
These are some of the cereal brands that are highest in fiber:
Poop Like a Champion highest fiber content per 30g than any other cereal on the market 100% of daily fiber in 1.6 servings – CLEAN LABEL PRODUCT! NO Wheat – Keto friendly – Low Carb – 100% Gluten FREE
This is the ultimate colon cleansing formula with a huge amount of soluble and insoluble fiber. There are 120 calories per serving. You may want to add a little bit of brown sugar or honey to make the deep and nutty taste come out.
Evoke Morning Zen Gluten-Free Muesli Cereal, 12 ounce – Low Sugar, Enjoy Cold or Hot, Overnight Oats
The EVOKE muesli cereal comes in six flavors – Morning Zen, Antioxidant, Athlete Fuel, Classic Swiss, Cocoa Cherry Chia, and Super Muesli. Each serving has 3 to 5 grams of fiber.
Each ¾-cup serving has 17 grams of dietary fiber and 4 grams of protein. There are nine flavors of the Nature’s Path cereals. Enjoy the cereal with a ½-cup of milk or bake with it. The cereal is non-GMO Project Verified and includes simple wholefood ingredients.
Kellogg’s Breakfast Cereal, Cracklin’ Oat Bran, Excellent Source of Fiber, Made with Whole Grain, 16.5oz Box (Pack of 10)
This oven baked oat bran cereal is combined with coconut flakes, a touch of cinnamon, and a dusting of nutmeg. Each ¾-cup serving has 7 grams of dietary fiber, 8 grams of fat, and 4 grams of protein.
Kellogg’s All-Bran Breakfast Cereal, Original Wheat Bran, Excellent Source of Fiber, Single Serve, 1.76 oz Box (Pack of 70)
This Kellogg’s cereal is low fat, and a good source of 15 vitamins and minerals. There were 16 grams of dietary fiber per box of cereal. Each box is ready to eat and packaged for freshness and taste.
Kashi GO Cinnamon Crisp Breakfast Cereal – Non-GMO Project Verified, Vegan, 14 Oz Box (Pack of 4 Boxes)
There are 8 varieties of Kashi have between 3 and 9 grams of dietary fiber and up to 10 grams of protein. The cereal is made with hard red wheat, brown rice, barley, and rye. It is a tasty and nutritious cereal made with whole grains. You will get four boxes.