So… is Cream of Wheat good for weight loss? The short answer is simply yes. While you should always eat a balanced diet, including fruits, vegetables, lean meats and whole grains to ensure your body is getting the nutrition it needs from a full range of foods, there are plenty of benefits to eating Cream of Wheat for breakfast if you’re trying to lose weight. I hate when people ask me
stupid questions. Like, which is better for you oatmeal or cream of wheat? Seriously, why would you ask a millennial like me that when I’ve never even heard of it. Cream of wheat is a type of food which is made from the softening and milling of wheat grains. It can be served in a variety of ways, but is most commonly eaten as porridge. Here we will see some cream of wheat benefits and side
effects. Cream of wheat is a hot cereal made out of wheat, water and sometimes salt. The wheat is stripped of the outer husk by milling or sieving. It is cooked in a pot then served with butter, brown sugar and cinnamon. Cream of Wheat also comes in different flavors like blueberry cream cheese, maple, pumpkin and more. It’s easy to make and only takes a few minutes to prepare this healthy breakfast. I’d like to tell you about my personal experience using Cream of Wheat for weight loss.
Is Cream Of Wheat Good For Weight Loss
Have you been wondering if cream of wheat is good for weight loss? Has this question crossed your mind as you slowly stirred and then spooned a serving into your mouth, wondering if the latest diet fad (or fad about diet) was actually true? Cream of wheat is a popular breakfast food made by cooking oatmeal to a thick consistency. This product has been produced by The Quaker Oats Company since the 1860s. Many people question whether this is the best breakfast cereal choice or not.
Farina, a type of milled wheat, is used to make this creamy breakfast meal. It has a moderate flavor and can be made like polenta or porridge. Because the bran and some or all of the germ were removed during processing, farina is not a whole grain cereal. It’s one of the best food sources for iron and complex carbohydrates, though.
You have the option of serving Cream of Wheat with milk or water, depending on your tastes. Simply bring the liquid to a boil, add the farina slowly, and stir until the liquid begins to thicken. Add raw honey, strawberries, nuts, seeds, herbs, raw chocolate, and other nutritious ingredients as you see fit. As an alternative to cow’s milk, you might also use soy, almond, or coconut milk.
It should be noted that Cream of Wheat is a brand name and not a type of grain. You can either buy the branded product or buy farina and top it with your preferred ingredients. The boxed porridge mix is offered in a number of flavors, including Original, Cream of Wheat Banana Walnut, Maple Brown Sugar, and Cinnabon. The nutritional value of each product varies based on the ingredients utilized.
Is Cream of Wheat Healthy?
A well-known brand of morning porridge is Cream of Wheat.
Farina, a hot cereal produced from wheat that has been ground into a fine consistency, is used to make it.
Cream of Wheat is frequently mixed with milk or water and topped with a variety of sweet or savory toppings because to its smooth, thick texture and creamy flavor.
You might be unsure, though, whether Cream of Wheat can be a healthful supplement to a balanced diet despite its popularity and wide availability.
Potential benefits
Cream of Wheat has been associated with several possible health benefits.
Rich in important nutrients
Cream of Wheat is low in calories but contains many important micronutrients.
One cup (241 grams) of cooked Cream of Wheat provides approximately
- Calories: 133
- Protein: 4 grams
- Fat: 0.5 grams
- Carbs: 28 grams
- Fiber: 1 gram
- Iron: 58% of the Daily Value (DV)
- Niacin: 39% of the DV
- Vitamin B6: 38% of the DV
- Thiamine: 37% of the DV
- Riboflavin: 33% of the DV
- Folate: 33% of the DV
- Selenium: 13% of the DV
- Calcium: 11% of the DV
- Copper: 11% of the DV
Along with B vitamins like niacin, vitamin B6, thiamine, riboflavin, and folate, Cream of Wheat is especially high in iron.
B vitamins play important roles in the synthesis of DNA, the production of energy, and the functioning of the brain.
Selenium, a potent micronutrient and antioxidant that is also present in Cream of Wheat, helps to reduce inflammation and offer disease protection.
Vegetarian source of iron
The creation of red blood cells, DNA synthesis, and oxygen delivery all depend on iron, a vital mineral.
Iron deficiency anemia, a dangerous disorder brought on by a shortage of healthy red blood cells in the body, can be exacerbated by a lack of this essential mineral.
Since animal products are the main source of iron, many vegans and vegetarians may be more susceptible to iron deficiency anemia.
The iron in Cream of Wheat products makes them a fantastic, vegetarian-friendly source of this vital vitamin.
In actuality, one 1-cup (241-gram) dose of enriched Cream of Wheat supplies more than half of the DV for this essential mineral.
Easy to enjoy
Cream of Wheat is scrumptious, adaptable, and simple to enjoy in many different ways.
Depending on your preferences, you can make it with water or milk and cook it in a slow cooker, on the stove, or in the microwave.
In order to suit your particular palate, you can also add your choice of savory or sweet toppings.
Cream of Wheat is frequently flavored with sugar, maple syrup, fruit, nuts, spices, salt, cheese, or butter.
However, you can choose from almost any set of toppings to personalize your Cream of Wheat.
SUMMARY
Cream of Wheat is rich in important nutrients and a great vegetarian-friendly source of iron. It’s also easy to prepare and can be enjoyed in many ways.
Possible downsides
Although Cream of Wheat offers several potential benefits, it has a few downsides to consider.
Contains gluten
Farina, a grain cereal prepared from milled wheat, is a form of Cream of Wheat.
Because of this, Cream of Wheat contains gluten, a family of proteins that is present in cereal grains and gives dough its distinctive flexibility.
Those who have celiac disease or a sensitivity to gluten may have negative side effects after consuming gluten-containing meals, despite the fact that the majority of people tolerate gluten without any problems.
Consuming gluten can cause an immunological reaction in those with celiac disease, leading to digestive problems like diarrhea, constipation, and stomach pain.
Meanwhile, those who are sensitive to gluten frequently experience bloating, nausea, exhaustion, and brain fog, which is a condition marked by an inability to concentrate.
A gluten-free diet that excludes products like Cream of Wheat as well as wheat, barley, and rye can help people with either of these diseases feel better.
High in sodium
The most recent Dietary Guidelines for Americans state that most healthy persons should restrict their daily sodium consumption to no more than 2,300 mg.
Particularly rich in sodium, Instant Cream of Wheat contains 590 mg per cooked cup (241 grams), which is more than 25% of the daily recommended limit.
Although other versions of Cream of Wheat, such as quick or normal, have lower sodium content, they are still processed with salt, which might raise the sodium amount of the finished product.
Additionally, adding cheese or nuts to a dish can significantly increase the salt content.
According to some study, lowering your sodium consumption can help lower blood pressure, especially in people with high levels.
Additionally, studies suggest that taking large levels of sodium may raise the risk of stomach cancer.
Furthermore, excessive salt consumption can increase the excretion of calcium through the urine, which may result in bone loss.
To avoid negative health impacts, it is crucial to limit your intake of Cream of Wheat and other high-sodium meals.
SUMMARY
Cream of Wheat can be relatively high in sodium and contains gluten, which can cause side effects for those with celiac disease or a sensitivity to gluten.
Which Is Better For You Oatmeal Or Cream Of Wheat
Both cereals are excellent choices for breakfast. But which is healthier for you, oatmeal or cream of wheat when it comes to weight reduction specifically?
Oatmeal seems to be the winner in the argument between it and Cream of Wheat. The reason for this, claims the Harvard T.H. Chan School of Public Health, is that the cereal has higher fiber.
In fact, a research published in September 2016 in the journal Nutrients of 298 overweight people indicated that those who consumed 100 grams of oats per day in addition to a nutritious diet lost much more weight than those who did not consume oats.
The soluble beta-glucan fiber included in whole oats, according to the Nutrients researchers, is what caused the weight decrease. According to the study, beta-glucan slows the digestion of carbohydrates, preventing a spike in blood sugar levels and boosting feelings of fullness.
Other health advantages of eating cooked whole oats include the possibility of weight loss. These benefits include the following, according to the Harvard T.H. Chan School of Public Health and the Mayo Clinic:
- It may help lower cholesterol
- It may help lower blood glucose levels
- It may prevent blood sugar spikes
- It may lower your risk for developing type 2 diabetes
- Antioxidant activity may help reduce chronic inflammation associated with heart disease and diabetes
Oatmeal wins the debate over Cream of Wheat in terms of weight loss since Cream of Wheat lacks the fiber that oatmeal has. In fact, boosting the diet’s fiber consumption should be a key component of any efforts to lose weight, according to the Mayo Clinic.
However, while farina is nutritious, Cream of Wheat isn’t as effective for weight reduction as oatmeal, so your choice of cereal ultimately relies on your objectives (which is also why it’s difficult to say whether Cream of Wheat is generally healthier than oatmeal).
For instance, Cream of Wheat is a fantastic choice, according to Vanderbilt University, if you’re searching for a low-fiber, low-bulk cereal for digestive or other nutritional issues. But if you’re trying to decide which is healthier for losing weight, oatmeal or Cream of Wheat, oatmeal wins.
How Much Fiber Should You Eat?
According to research published in Current Obesity Reports in June 2012, Americans only consume an average of 14 to 15 grams of dietary fiber per day. However, individuals should should strive to consume the following quantity of the nutrient each day, as recommended by the 2020–2025 Dietary Guidelines for Americans:
- People assigned female at birth: 22 to 28 g
- People assigned male at birth: 28 to 34 g
Cream of Wheat vs. Oatmeal for Low-Carb Diets
Even if losing weight isn’t your primary concern, you might be weighing the pros and cons of cream of rice over oatmeal for other dietary reasons.
For instance, if you’re on a low-carb diet, you might be curious in the carb counts in foods like oatmeal and cream of wheat.
Oatmeal and Cream of Wheat cereal are two foods that are heavy in carbohydrates. According to the Cream of Wheat website and My Food Data, the breakdown is as follows:
- Carbs in Cream of Wheat: 21 g per packet, dry
- Carbs in oatmeal: 27 g per 1/4 cup serving
As a result, on some low-carb diets (such the keto diet, which commonly caps carbohydrate intake at around 40 grams per day, citing the Harvard T.H. Chan School of Public Health), oatmeal and Cream of Wheat may have too many carbs for a single meal.
The image changes slightly when comparing the net carbohydrates in farina and oatmeal. According to the Harvard T.H. Chan School of Public Health, net carbs refers to the amount of carbohydrates your body directly absorbs. You determine it by deducting the quantity of insoluble fiber from the total number of carbohydrates.
The breakdown for these two grains is as follows:
- Net carbs in oatmeal: 23 g per 1/4 cup serving
- Net carbs in Cream of Wheat: 20 g per packet, dry
However, these net carbohydrate totals might be too high to frequently include in a low-carb diet. Additionally, the FDA hasn’t formally defined the term “net carbohydrates,” so it’s not always a reliable indicator of a food’s carbohydrate level.
Conclusion: Cream of Wheat and oats are not low-carb foods. Instead, low-carb breakfast options including yogurt bowls, egg dishes, and veggie hashes can be a better choice.
Cream Of Wheat Benefits
First produced in the US in 1893, Cream of Wheat is an enhanced hot cereal with a smooth texture and mild flavor. It is formed from the coarsely crushed whole wheat kernel—also referred to as farina—after the bran, inner core, and some wheat germ have been left behind. Cream of Wheat is a nutritious breakfast option for all ages when paired with nonfat milk.
1. Calcium
There is not a lot of calcium in whole wheat. Calcium carbonate is added to Cream of Wheat. Three tablespoons of dried Cream of Wheat in one serving yields 235 milligrams of calcium. According to the U.S. Department of Agriculture Nutrient Database, a cup of nonfat milk will increase the amount of calcium by 316 milligrams, bringing the total to 551 milligrams. The mineral calcium enhances bone density and facilitates muscle contraction. Men and women between the ages of 19 and 50 should consume 1,000 milligrams daily, while women over 50 should consume 1,200 mg.
2. Iron
Iron source ferric phosphate has been added to Cream of Wheat to make it healthier. As a result, the nutritional value is improved and each serving contains 11 milligrams of iron. Red blood cells, which transport oxygen to all of the cells in your body, must include iron as a necessary mineral. Anemia is brought on by a low iron level. Dietary Reference Intakes, or DRIs, for men and women in the same age range have been established by the Institute of Medicine at 8 milligrams and 18 milligrams, respectively. You only require 8 milligrams of iron each day after the age of 50.
3. Carbohydrate and Protein
Natural whole-wheat carbohydrates can be found in abundance in Cream of Wheat. It is formed from the endosperm, the heart of the kernel, which, if the grain were planted, would provide energy for it to grow. It is the biggest portion of the kernel and is rich in vitamins, minerals, proteins, and carbs. According to the U.S. Department of Agriculture Nutrient Database, 3.83 grams of protein and 24.15 grams of carbohydrates are contained in one serving of cream of wheat.
4. B Vitamins
B vitamins are also included in a serving of cream of wheat. Niacinamide, thiamine, or vitamin B-1; riboflavin, or vitamin B-2; and folic acid are added to it as supplements. Carbohydrates are transformed by the B vitamins into glucose, which powers your body. Because these vitamins are water-soluble, your body consumes them on a daily basis rather than storing them. Pregnant women need more folic acid in their diet to reduce the risk of neural tube defects, such as spina bifida and cleft palate. To ensure that you are getting enough, consult your doctor. Pregnant women are advised by the University of Maryland Medical Center to take 600 mcg of folic acid daily. Cream of Wheat has 60 micrograms per serving.
5. Healthy Additions
Add a teaspoon of bran to Cream of Wheat to increase the fiber content. To add more B vitamins and give it a nutty flavor, top with toasted wheat germ. According to the Mayo Clinic, one tablespoon of ground flaxseed offers 1.6 grams of omega-3 fatty acids, lignans, and fiber. Try soy or almond milk as an alternative to nonfat milk. For a nutritious breakfast, including seasonal fresh fruit or freshly squeezed orange juice.