A serving of corn flakes a day with foods rich in protein and fiber supports weight loss. They can reduce hunger and help burn body fat, as most corn flakes are fortified with high amounts of iron and B vitamins!
The best time to eat them for weight loss is after exercise, not in the morning. However, much higher quantities can make you gain weight, as they’re packed with sugar.
How much Corn Flakes can I eat a day?
A serving (a cup of 30 grams) of corn flakes has about 120 calories and 5 grams of sugar.[1]
However, most people eat significantly higher amounts. For instance, if you enjoy a whole bowl of corn flakes, you probably consume 4 servings!
In this case, you’ll get 480 calories and 20 grams of sugar. Without counting the extra calories of milk!
Skim milk has about 35 calories per 100g, or 86 calories per cup.
So, if you want to lose weight, above all, you should pay attention to portion sizes. It’s easy to overeat corn flakes or other favorite cereals. It can lead to excessive calorie intake.
Certainly, a bowl of corn flakes a day can have detrimental effects on your weight loss journey. More than 2–3 servings of corn flakes a day can make you fat.
Therefore, you should stick to a serving of corn flakes a day if you want to lose weight. Only athletes or active people could eat higher quantities, as they have increased energy needs.
Salt
Moreover, corn flakes are packed with salt. A small serving has about 210 mg of sodium. This is 9% of the DV.
Sodium is necessary for good health. But too much sodium is dangerous.
On average, Americans eat more than 3,400 milligrams of sodium per day. This dose is 127% higher than the optimum amount for good health![2]
High salt intake has also been significantly related to a higher risk of obesity in both children and adults! It’s a risk for obesity independent of energy intake.[3]
So, children and adults who consume high quantities of corn flakes are at higher risk of being overweight, as they get high amounts of both salt and sugar.
Corn flakes have too much sugar
Common corn flakes contain too much sugar. About 80% of the total sugar content is added.
According to the World Health Organization, we should avoid consuming more than 25 grams of added sugar a day.[4]
A bowl of corn flakes provides about 65% of the total allowed sugar intake.
Hence, we should treat corn flakes as a dessert rather than a balanced meal. Eating small amounts to satisfy your sweet tooth, or reduce hunger till the next big meal, is the best way to incorporate corn flakes into a calorie-low diet for weight loss.
Benefits of corn flakes for weight loss
In fact, consuming reasonable amounts of corn flakes a day, as part of a healthy, well-balanced diet, has beneficial effects on weight loss.
Most brands enrich corn flakes with vitamins and minerals, including iron, thiamine, riboflavin, and vitamin B12. These nutrients play a crucial role in energy metabolism and fat burning.
Iron
A small serving (30 grams) of corn flakes provides between 3 and 4.2 mg of iron. This is 16-23% of the Daily Value!
Iron deficiency is the most prevalent single micronutrient deficiency globally! So, eating various foods rich in iron is crucial for good health and a lean body.[5]
Obesity is highly associated with iron deficiency. Overweight people have decreased iron absorption. Losing weight can improve iron status.
Moreover, low levels of iron further increase inactivity and fatigue in obese people. Being active is key to weight loss. We lose weight only when we burn more calories than we consume.
B vitamins
Additionally, corn flakes may support weight loss because they’re enriched with many B vitamins. A serving provides:
- Vitamin B12, 11-33% DV. It has a crucial role in energy metabolism. Low vitamin B12 level has been associated with obesity. Obese people tend to have lower vitamin B12 levels than healthy people who maintain a normal body weight.[6]
- Folate, 10-25% DV. Low folate intake has been linked to higher Body Mass Index (BMI) and waist circumference. We should consume various foods while dieting. Not only does folate enhance weight loss, but also it protects the heart.
- Vitamin B6, 18-32% DV. This B vitamin improves body composition. It helps reduce waist circumference and fat mass.[7]
- Thiamine, 14-45% DV. It’s estimated that about 30% of obese people are deficient in thiamine. Obese people have higher thiamine requirements than those with a healthy body weight.
- Niacin, 12-30% DV. It plays a key role in the metabolism of carbs, fat and protein. Normal levels of niacin are also important for a lean body.
So, eating a serving of corn flakes is good for weight loss, as it can prevent crucial nutrient deficiencies.
How to eat corn flakes for weight loss?
Corn flakes with milk can have a place in a hypocaloric diet for weight loss, but, it isn’t the best way to consume them.
Yogurt
Prefer adding corn flakes to a protein-packed food, like plain Greek yogurt. Nonfat Greek yogurt has up to 10.3 grams of protein per 100g!
Corn flakes typically have a mild sweetness due to the added sugar or honey in many brands. When mixed with plain yogurt, this sweetness can complement the yogurt’s tanginess, resulting in a balanced and slightly sweet flavor profile.
Furthermore, combining corn flakes with yogurt makes a delightful contrast in texture. Corn flakes add a satisfying crunchiness to the creamy yogurt, making each bite enjoyable.
Benefits of protein
A high-protein diet is beneficial for weight loss. Firstly, protein has a huge satiety effect. It can keep us full for many hours.
Moreover, protein protects the muscle mass. When we lose weight, we lose both fat and muscle tissue. Minimizing muscle loss is crucial for a lean body.
Also, a high-protein diet enhances weight loss because protein has the highest thermic effect. About 20-30% of its calories are lost during digestion!
Among the best snacks for weight loss is yogurt with oats. The combination of high-protein with a high-fiber food has huge benefits for a healthy body weight.
Kefir
Additionally, you could use kefir instead of milk. Kefir has huge benefits for weight loss. Above all, it’s the richest common food in probiotics. Probiotics support gut health, which is key for a lean body! It’s packed with vitamins and minerals as well.
Fruits
Also, you could sprinkle some corn flakes to your fruit salad for crunchiness and extra flavor.
Avoid consuming dried fruits with corn flakes if you want to lose weight. This snack has way too much sugar. Only athletes or active people can regularly consume such a sugar-packed snack without gaining weight.
Prunes have many benefits for weight loss, though!
Seeds & nuts
Adding half a handful of mixed seeds and nuts to your corn flakes is also beneficial for weight loss. Seeds and nuts are rich in fiber, minerals and antioxidant compounds. But, as they’re high in calories, we should eat them in small quantities.
When should I eat corn flakes for weight loss?
Actually, the best time to eat corn flakes while dieting is after the gym!
In the morning
Eating a bowl of corn flakes with milk at breakfast is terrible for weight loss.
Corn flakes can spike blood sugar levels, as they’re low in fiber while being high in sugar. A serving provides between 0.8 and 1.8 grams of fiber. This is up to 6% of the Daily Value.
That’s why most brands have a pretty high glycemic index. It’s 74 or higher![8]
Thus, you’ll probably be hungry about 2 hours after eating breakfast, leading to snacking. Snacking can have detrimental effects on weight loss. Most people consume way more calories than they think.
You should prefer another food to eat in the morning to provide energy, such as oatmeal and granola.
Before or After Exercise
As corn flakes are low in fiber and fat, they’re easily digested. Hence, they could be a great pre-workout snack. They can fuel up your next training session. But, you should eat small amounts, at least 11/2 hours before the workout.
Also, athletes can enjoy corn flakes after the gym. After a demanding exercise, the body has depleted muscle glycogen stores. Eating a food rich in easily digested carbs after exercise has great benefits on muscle recovery time.
Protein in milk or yogurt plays a key role in muscle repair as well.
As a Snack
Corn flakes can also be a low-calorie snack option when eaten in moderation. You could add chocolate milk for extra flavor. Moreover, you can mix them with nuts or dried fruits for a satisfying trail mix.
Avoid late-night consumption
It’s generally advisable to avoid consuming corn flakes or other high-carb cereals late at night. Your body’s metabolism tends to slow down, while insulin resistance is increased. Hence, excess calories are stored as body fat more easily.
Moreover, high quantities of sugar before bed can negatively affect sleep onset latency and quality.
Which is the Healthiest Corn Product?
Air-popped popcorn is naturally low in calories and fat while it’s high in fiber, which keeps you feeling full for longer. A serving (around 3 cups air-popped) is surprisingly low in calories (around 110). You can eat daily reasonable amounts of popcorn while dieting!
Sweet corn is another excellent food option for weight loss. Although it has some sugar, it has a relatively low glycemic index, and also it’s packed with carotenoids and other antioxidant compounds that help burn fat. A serving has fewer than 90 calories!
Corn chips are typically high in calories, fat, and sodium due to the frying process and added ingredients like cheese or spices. They are the least ideal option for weight loss.