Wholegrain cereals like bran flakes, malted wheat cereal and wheat biscuits are high in fibre and will also have sugar and salt added to them usually, so avoid adding any more sugar and opt for fruits or berries for sweetness.
Eating fibrous cereals is likely to improve heart health, as its correlated to lower blood pressure and stable body weight. Lower cholesterol. Studies indicate that eating bran flakes reduces 'bad' LDL cholesterol but preserves 'good' HDL cholesterol (the cholesterol that helps your body process the bad kind).
Some bran-based cereals, such as All-Bran Original, offer even more fiber. Per ¾-cup serving, you get an incredible 15 grams of fiber. “It is a great way to fill up with minimal impact on blood sugar levels,” says Palinski-Wade.
Jumbo Bag of Flaked Wheat Bran
No added sugar or salt. A simple high fibre cereal for breakfast.
Weetabix and Oatibix are low in sugar and salt. Each Weetabix biscuit has less than 1g of sugar and only contains 0.05g of salt (1 Weetabix = approx. 19g).
According to the SA Food Tables, 125 g (1/2 cup) of cooked oats contain 83 kcal or 349 kJ, while 30g (typical serving) of All Bran contains 75 kcal or 315 kJ. The oats have a high glycaemic index (GI), while All Bran has a low-GI, so from both the GI and the energy content point of view All Bran may be a better choice.
When comparing the nutritional value of oat bran vs. oatmeal, you'll find that these two breakfast cereals are pretty similar. Both cereals are excellent options when searching for a healthy addition to your diet. However, the oat bran nutrition profile is slightly better than oatmeal.
Wheat bran attracts water into the intestines, making stools softer and helping ease digestion (insoluble fiber). However, if you eat too much, it can increase gas production, leading to bloating and flatulence.
Say goodbye to added sugars and hello to a satisfying breakfast! Made from wholesome wholegrain wheat flakes, Poppins® Bran Flakes is naturally rich in fiber and contains no artificial flavors or colors.
Bran Flakes
If you're looking to fill your bowl with 30g of this cereal, you should be spooning 4 tablespoons into your bowl - that ends up being 100 kcal without milk. Bran flakes are high in fibre with 5.1g per 30g and low in saturated fats (1.0g). However, a single portion size contains 4.2g of sugar.
If you have type 2 diabetes breakfast cereals made with wholegrains can help to manage blood glucose levels, they release glucose more slowly as they are low GI. Weetabix, Oatibix and Shredded Wheat can make for good choices.
Wheat flakes or oatmeal are healthy alternatives to cornflakes. You can have them with low-fat milk. Fruits like berries, apples or bananas can also be added. Also, protein-rich foods are known to increase insulin secretion, and your blood sugar will be normal.
A. All-Bran original would indeed be our best product for helping with constipation as it contains the most amount of wheat bran fibre (which has been proven to increase stool transit time), however, our bran flakes still contain a sufficient amount of fibre to help with any digestive issues you're having.
If you're looking for a substitute for wheat bran, look no further than oat bran, rye bran, rice bran, flax seeds, or cornmeal. While these substitutes provide benefits similar to wheat bran without any risks, it's crucial to note that these substitutes may contain many calories. What is this?
Cheerios. These Os are a classic for a reason. “They contain a good amount of fiber and are low in sugar,” says Spetz. Because they're made from oats, Cheerios are naturally gluten-free, too, and you get a hefty serving size compared with other cereals, especially denser ones like granola.
Shredded whole wheat cereal with low-fat milk is the best choice of conventional breakfast cereals, because it doesn't contain any added sugar or salt, and is high in fibre.
Plain oats or wheat based cereals (e.g. Weet-bix) are often a good choice as you can add your own natural sweetness with some fruit (fresh, dried or tinned), a drizzle of honey or a sprinkle of sugar.