Having corn flakes for breakfast can help you lose weight. But, as most people consume much higher doses than the recommended, corn flakes may make you fat. We probably consume about 50% more calories per serving than those referred to the nutrition fact label! Also, corn flakes are bad for dieting because they’re packed with sugar, keeping us hungry!
How many calories in corn flakes?
Corn flakes contain about 390 calories per 100g. Moreover, they’ve about 110 calories per serving. But, serving sizes to nutrition fact label may be misleading. In most cases, it’s assumed that a serving of 1 cup equals to 28g. Most people will eat much higher doses, though!
Practically, most of us eat between 40 to 50g of corn flakes for breakfast. A conservative dose of 40g provides about 160 calories.
Hence, calories per serving referred to nutrition labels may be much fewer than the actually consumed calories!
Corn flakes can make you fat.
Actually, corn flakes can make you gain weight.
Above all, you shouldn’t consume high amounts. It’s easy to overeat corn flakes, leading to calorie surplus!
Moreover, many people traditionally eat corn flakes with cow’s milk. Even skim milk contains modest amounts of calories. A serving of skim milk provides about 80 calories. So, a cup of corn flakes with skim milk provides about 240 calories, or more!
Furthermore, the addition of dried fruits or nuts can significantly increase the total calorie content of a cup of corn flakes. Dried fruits and nuts are calorie-dense foods. You should limit their consumption, if you want to lose weight.
Additionally, corn flakes can make you fat, due to their high sugar content. A serving of 40g contains between 4 and 16 grams of sugar, depending on the brand and the processing method. Added sugar is a cheap way to add flavor and make corn flakes sweeter. But, excess sugar makes us fat.
Corn flakes with added sugar have an extremely high Glycemic Index of 93. This means that corn flakes significantly affect blood sugar levels. They cause a spike of blood sugar.
Eating foods high in Glycemic Index has been associated with increased risk of obesity, insulin resistance, and diabetes! Also, we feel hungry all the time. This makes it impossible to stick to a long-term low-calorie diet for weight loss.[3,4]
Moreover, companies add fructose corn syrup (HFCS) to corn flakes to make them sweeter. Long-term consumption of this type of sugar is pretty dangerous both for health and maintaining a healthy body weight. Fructose corn syrup seems to negatively affect dopamine secretion and glucose metabolism. It makes dieting much harder. It makes us crave sugar. Thus, fructose corn syrup significantly contributes to obesity.
Corn flakes don’t have a filling effect
Certainly, corn flakes are convenient and easy-to-prepare. But, they aren’t good for breakfast, as they can’t keep you full for a long time. In a couple of hours, you’ll probably feel hungry again.
Fiber and protein keep you full. Foods high in these two macros have the highest satiating effect. Corn flakes are poor in both fiber and protein.
First, corn flakes are poor in dietary fiber. A serving has less than 1g! Just for comparison, a serving of oatmeal has 4g of fiber.
Furthermore, a serving of corn flakes contains only 2g of protein, while a serving of oatmeal contains up to 6g!
Most noteworthy, most corn flakes are packed with extra sugar. Sugar causes cravings for sweets and makes us hungry.
Eating reasonable amounts of corn flakes for breakfast won’t make you fat
Certainly, eating corn flakes for breakfast isn’t the best option, if you want to lose weight. But, if you stick to the recommended serving, they won’t make you gain weight.
Above all, corn flakes aren’t suitable for people who want to lose weight because they don’t have a filling effect. Hence, corn flakes make it difficult to stick to a diet for weight loss.
Besides breakfast, the best time to eat corn flakes is before or after exercise. Sugars in corn flakes are easily digested, providing instant energy. Moreover, after strenuous exercise, glycogen stores in muscles are depleted. Consuming foods rich in sugar or starch, such as banana, or fruit juices, after a workout replenishes glycogen, promoting muscle recovery!
Thus, eating reasonable amounts of corn flakes, before or after exercise, won’t make you fat.
Last, but not least, many corn flakes are fortified with vitamins and minerals, necessary for a good metabolism, which burns fat. They can boost your daily intake of many vitamins, such as thiamine, niacin, riboflavin, vitamin B6, folate, vitamin B12 which are essential for burning body fat. Also, corn flakes are commonly enriched with high amounts of iron!
Oatmeal or corn flakes for breakfast & weight loss?
Certainly, oatmeal is a better option for breakfast. It’s richer in protein and fiber than corn flakes. Also, oatmeal is naturally packed with vitamins and minerals. But, if you want to lose weight, you shouldn’t overeat oatmeal as well. It’s also high in calories. A cup contains about 165 calories!