Another way to ensure dietary variety is to consider eating your shredded wheat in different ways. Make a powerhouse snack or meal by combining shredded wheat cereal with a high-protein ingredient. DeFazio suggests sprinkling in 2 tablespoons of unprocessed wheat bran or freshly ground flax seeds. It is a good source of fiber, protein, and vitamins and minerals. And even Kashis Autumn Wheat cereal has only organic sugarso that is vegan friendly, too. Many people wonder if shredded wheat cereal is healthy, but it depends on the type you buy. However, Kashi Autumn Wheat has 1g of added sugar per serving, and Frosted Mini-Wheats have 12g of added sugar per serving. But again, most shredded wheat products dont have added sugar. Kashi Go offers "high-fiber, high-protein cereals," according to De Santis, such as Peanut Butter Crunch, Chocolate Crunch, and Honey Almond Flax Crunch. In the end, as long as youre burning more calories than youre eating each day/week overall, you should lose weightwhether those calories include some shredded wheat or not. A properly functioning immune system is dependent on a balanced and healthy gut.". 2. Plus, its bursting with health-helping antioxidants., Meshulam recommended Thats It Crunchables for cereal topping: Theyre dried apple and pumpkin seeds, which provide an awesome mix of protein, fat and fiber. Amount of calories in Shredded wheat: Calories 172. Theres no one magic food, but if you enjoy breakfast cereal, its a great place to add a fibrous punch to your day, added registered dietitian nutritionist. Masks are required inside all of our care facilities. It may even help you live longer: Older adults who ate the most fiber were found to be nearly 80 percent less likely to have hypertension, diabetes, dementia and depression in a June 2016 study in The Journals of Gerontology.. We are vaccinating all eligible patients. The carbs in shredded wheat are digested somewhat slowly due to the high fiber content. "The added sweetness allows them [to] appeal to those who won't enjoy those traditional, more bland high-fiber selections," he notes. Eating saturated fat has also been shown to raise LDL cholesterol, potentially increasing heart disease risk. However, it is usually not fortified, so it is lower in some vitamins and minerals compared to some other cereals. Okawa Y, Fukudo S, Sanada H. Specific foods can reduce symptoms of irritable bowel syndrome and functional constipation: a review. It should be no surprise that studies show wheat bran can relieve constipation and improve digestion. Eating more fiber can help regulate your digestion and decrease appetite, and it's even been linked to weight loss, according to Harvard Health Publishing. That sounds pretty healthy. Prices and availability subject to change. Is Shredded Wheat Healthier Than Oatmeal? Published 2018 Nov 11. doi:10.3390/nu10111727, Chey WD. Not much sugars and saturated fats for breakfast cereals. The ACG does not think that these sensitivities are an immune response, and they recommend only doing allergy and food sensitivity testing on people who have consistent, reproducible results when exposed to the same food. "Grape-Nuts has zero grams of added sugar, which is hard to come by in a cereal while containing only four ingredients," Johnson says. Given that fiber is found in so many breakfast staples like fresh fruit and whole grains, your morning meal is an optimal time of day to score some of the fiber your body needs. Some researchers theorize that it is fructan sensitivity that is behind what looks like a gluten sensitivity in IBS patients. Vitamin C is shown to improve absorption of non-heme iron when eaten together. Wheat is traditionally found in bread, pasta, crackers, cookies, cakes, and other baked goods, but wheat products have now found their way into soups, condiments, and even ice cream. The diet is low in calories and carbohydrates, and includes a daily serving of shredded wheat cereal, milk, and fruit. El Khoury D, Balfour-Ducharme S, Joye IJ. While most cereals are loaded with sugar and processed grains, most brands of shredded wheat have just one ingredient: Whole wheat. You also get 8 grams of protein and only 3 grams of added sugar., With 18 grams of fiber per serving, its jammed with insoluble fiber that can do wonders for regularity, as well as fend off hunger, Retelny said. Gorin is a fan of one specific berry topping: wild, not cultivated, blueberries. 5. High in carbohydrates. 2013;145(2):320-328.e3. productslearn more about If blood-sugar control is important to you, then you may want to be a bit cautious with shredded wheat. Ground flaxseeds, with about 2 grams of fiber per tablespoon, allow the body to absorb the nutrients more readily than by eating the whole flaxseeds, which are harder to digest and may pass through the digestive system whole, RDN, told HuffPost. BMJ. High-fiber foods like whole grains also significantly improve your digestive health, though people with gluten intolerance must avoid wheat, barley, and rye. Dietary Guidelines for Americans. It contains friendly bacteria known as. According to the USDA, a one-cup serving of shredded wheat cereal will give you: The benefits of shredded wheat are endless. With a very high source of fibre at 6 grams of fibre or more per serving, Post Shredded Wheat cereal is a great way to obtain at least 24% (Shredded Wheat & Bran is 28%) of your daily requirement of fibre.*. 2023 Dotdash Media, Inc. All rights reserved. [Related post: How to Sweeten Oatmeal Without Sugar (18 Healthy Ways).]. Nutrition Facts. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. Post Shredded Wheat is not fortified with iron, but it still has 2.1mg of iron per serving. However, shredded wheat is not as "heavy duty" as ultra high-fiber cereals that specialize in this purpose. "It has 90% of the recommended daily value of iron and folate and is an excellent source of other vitamins and minerals including zinc, thiamin, niacin, vitamin B6, and phosphorous.". You can also aid your weight loss journey with your choice of milk. Is Shredded Wheat High in Iron? (source). To me, the research on BHT does not look that concerningit seems finebut some people may want to research it more or avoid it. Additionally, it lowers blood pressure and cholesterol levels. It can make it even more challenging when nutritional science is contradictory. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Wong adds that the fiber content of Barbara's Shredded Wheat isn't as high as other cereals, but the nutrition in whole grain wheat makes this cereal a solid choice. This is it. Published 2019 May 8. doi:10.1186/s13030-019-0152-5, Wong WM. That is over five times as much fiber as Corn Flakes, or 13 times as much fiber as Rice Krispies. You dont want to overload at one meal and then eat very little or no fiber at the next meal, as your tummy wouldnt be so happy with that. Did you know? But dietary cholesterol is not the only thing thats relevant here. "Protein is satiating and can help you feel full longer, and it also helps build and repair tissues and maintain muscle mass," Kharlamenko says. Some cereals are classic for a reason, and that includes Post Shredded Wheat, arguably the OG of high-fiber cereals, with 8 grams of fiber per serving. Many breakfast cereals have several grams of added sugar per serving. RDN, If youre wanting to up your fiber game even more, consider adding some toppings. Gluten-free diet and its 'cousins' in irritable bowel syndrome. Shahbazkhani B, Sadeghi A, Malekzadeh R, et al. Heres a list of high vitamin-C fruits. We independently research, test, review, and recommend the best Consequently, it is commonly described as "the silent awesome." . If you're a fan of muesli or want to give it a try, Wong says you can't go wrong with Alpen's Muesli with no sugar added. 2019;6:101. Find more COVID-19 testing locations on Maryland.gov. One serving of Cheerios has 1 gram of soluble fiber. You can be safe by consuming shredded wheat cereal. Both of these qualities are thought to play a role in the IBS symptoms of abdominal pain, bloating, and the motility problems of constipation and diarrhea. Dietary effects on microbiota-new trends with gluten-free or paleo diet, Gluten-free diet and its 'cousins' in irritable bowel syndrome, Elimination diets for irritable bowel syndrome: Approaching the end of the beginning, No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates, Non-celiac gluten sensitivity has narrowed the spectrum of irritable bowel syndrome: A double-blind randomized placebo-controlled trial. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Look for a cereal that contains both kinds of fiber, soluble and insoluble, Gannon said. Insoluble fibers are the main culprit and can be found in foods such as: whole grains, such as wheat, rice, and barley. Shredded wheat has no saturated fat, trans fat, dietary cholesterol, or sodium. You are also agreeing to our Terms of Service and Privacy Policy. It's an excellent source of niacin, phosphorus, and zinc, and a good source of iron, thiamin, and magnesium. Many people get elimination benefits by including it in the morning meal., But while its good to start off with a fiber-filled morning, RDN Amy Gorin told HuffPost: You need to aim for a happy medium. In order to keep your dog healthy and free of health problems, it is advisable to look elsewhere when it comes time to feed your dog. One serving contains 14 grams of insoluble and 8 grams of soluble fiber, for a total of 22 grams, or 79% of your daily value. "It would also go great with plain Greek yogurt for a high-protein, high-fiber snack.". Watch the Food for Health Masterclasscompletely freeand discover the 10 surprising nutrition breakthroughs everyone should know. Nutrients. You don't have to give it upjust add in some extra goodies to beef the fiber content, advises Johnson. It contains above-average amounts of fiber (6 grams) and protein per serving because lentils are among its primary ingredients,. The U.S. Department of Agriculture recommends the consumption of whole-grain products, including whole-grain wheat, as an important part of a healthy diet. 3. So, plant-based foods (like 100% whole wheat cereals, including shredded wheat) do not have cholesterol. The ideal daily added sugar limit is 25 grams for people assigned female at birth (AFAB) and 36 grams for people assigned male at birth (AMAB), per the American Heart Association. "It contains insoluble and soluble fiber, which are both important for gut health. If you click a link on this page and buy something, I may receive an affiliate commission at no extra cost to you. If youre concerned about your blood-sugar levels, its important to remember that carbs get broken down into sugars in your body, too. They offer evidence that the fiber and vitamin benefits of whole grains have been overblown and that these nutrients can be fully obtained by eating a varied diet of animal and plant foods. If you add a whole bunch of sugar, that could make either of them unhealthy. It should be no surprise that studies show wheat bran can relieve constipation and improve digestion. 2019;13:10. Because the symptoms of gluten-related disorders can look very similar to IBS (especially if the IBS has diarrhea as a symptom), the American College of Gastroenterology (ACG) recommends that blood tests for celiac disease be performed in anyone presenting with IBS and diarrhea. Wheat bran, the outer layer of the wheat kernel, is a fiber force with a whopping 25 grams per cup, and studies show it can relieve constipation and improve digestion. Certainly, BHT is an ingredient commonly associated with processed, packaged food. But as is well known, some. Reserve your free spot here! This means that its bran and germ have been removed. The average American eats only 15 grams of fiber a day, well below the Food and Drug Administration recommendation of at least 28 grams. Wheat sensitivity - symptoms like bloating, cramps, diarrhoea and sickness come on quite slowly, usually hours after eating wheat. As with all foods, moderation and variety is important. If you eat shredded wheat cereal as part of a high-fiber diet, your body may have trouble absorbing thyroid drugs such as levothyroxine. It is high in fiber, which helps you feel satisfied and stay full. What matters most may be how you prepare and eat either of these cereals. It is also low in calories and fat. Answer: I don't know the brand but from what I see on the macros : Yes they are healthy.