Corn Flakes are one the most liked breakfast and snack items worldwide. Is it healthy? Read more about corn flakes, their benefits and the best flakes to pick!
“Breakfast cereal of the day: Corn Flakes!” Corn flakes have been a popular breakfast cereal for decades now. It is an easy meal that can be made in minutes. Have it with a bowl of hot or cold milk, it is yummy both ways. Full of nutrition and taste, this breakfast cereal is loved by all, kids and even the elderly. Keep reading to know more about corn flakes, benefits, and the healthiest flakes that you can opt for.
Corn Flakes: Nutritional Value
Corn flakes is a type of breakfast cereal made by toasting the flakes of corn. This convenient and ready-to-eat cereal is not only an easy breakfast but is nutritious as well.
One cup (25 g) of corn flakes contains about 89 calories, 21 g of carbohydrates, and 182 mg of sodium. It is rich in folic acid (folate or vitamin B9), which is essential for the synthesis of blood cells.
Benefits of Corn Flakes
Having corn flakes at your breakfast table has many benefits. Some of the benefits of eating corn flakes include:
1. Weight Loss
Working out at home or a gym outside is not the only lifestyle change you need to make for losing weight. Dietary changes are an equally important part of an effective weight loss regime. Including the right foods in your daily diet is crucial when it comes to weight loss. Corn flakes are one such food that is not only easy and quick to prepare and eat, it can also help you lose some extra pounds. However, make sure that you control your portion size in order to control your calorie intake.
2. Heart Health
Low-fat foods can keep your stomach full and decrease the need to fulfil frequent hunger pangs. Corn flakes are low in fat and they help lower the total cholesterol levels in your body. High cholesterol levels increase the risk of developing heart diseases. Therefore, corn flakes are a better option than other fatty foods when it comes to your heart health.
3. Lung Health
Corn is known to contain a carotenoid called beta-cryptoxanthin. This compound has powerful antioxidant properties that benefit your overall health. The antioxidant content in corn flakes may help enhance the functioning of your lungs.
4. Other Benefits
Corn flakes are not only a yummy snack but also an excellent source of vitamins, minerals, protein, carbohydrates, dietary fibre, and folate. Folate is the most important mineral for the formation of new cells, especially during pregnancy. It is also effective in lowering the risk of certain cancers (such as cancers affecting the colon). Corn flakes are often consumed with milk, which amps up the protein content of your meal. It helps improve your immune function, regulates hormones and enzymes and repairs body tissues at the same time.[Note: Though corn flakes can be a delicious snack for any time of the day, it is necessary to control your portion sizes to keep your calorie intake in check. The serving size depends upon the nutrient information provided on the package and is commonly between 28 to 42 g.]
The Most Common Types of Flaked Cereals
Cereals are commonly available in the form of flakes and some of the common types of flaked cereals include:
Corn flakes are the most common type of flaked cereals. They are made by toasting flakes of corn. Having a bowl of corn flakes in the morning can keep you feeling energetic throughout the day.
2. Wheat Bran
Wheat bran flakes come as a rich source of fibre. Therefore, it may be beneficial for people with high blood pressure, high cholesterol levels, and digestive issues. Fibre-rich foods keep you satiated for long and thus aid in weight loss by preventing the need for frequent snacking.
3. Sorghum (Jowar)
Sorghum is high in antioxidants such as flavonoids, phenolic acids, and tannins. A diet rich in antioxidants helps lower inflammation in the body due to oxidative stress. It is also rich in B vitamins, which can play a crucial role in maintaining healthy hair and skin.
Best Flakes in India
There are several brands coming up with their own variants of cereal flakes. Some of the best options include:
1. True Elements Multigrain Flakes With Honey
This pack of multigrain flakes is loaded with the goodness of three super nutritious whole grains namely jowar (sorghum) flakes, wheat flakes, and bajra (pearl millet) flakes. All three whole grains are rich sources of dietary fibre, which makes them highly beneficial for weight loss. The flakes contain zero added sugars and are sweetened using honey.
Bajra flakes contain complex carbohydrates, which are absorbed slowly from the digestive tract and promote satiety while providing you with a boost of energy. Meanwhile, jowar is also a heart-healthy grain as it helps reduce “bad” cholesterol (LDL or low-density lipoprotein) levels in the body and thus promotes heart health.
2. True Elements Jowar Flakes With Honey And Almonds
This ready-to-eat breakfast cereal pack contains no added sugar and is sweetened with raw honey. The flakes have been baked for a crunchy texture. These jowar flakes contain 3 times more fibre than your regular corn flakes, which can help meet roughly 48% of your daily requirements of fibre.
Fo those with allergies to gluten or conditions such as coeliac disease (a condition affecting your small intestine), it can be a great gluten-free alternative due to the absence of wheat. It tastes best with warm milk. Being fibre-rich, these flakes help in better digestion, weight management, and control blood sugar levels.
3. True Elements Wheat Flakes Honey And Almonds
These wheat flakes are a 100% whole grain breakfast cereal with no added sugars and are also cholesterol-free. They have a perfect blend of raw honey and crunchy almond slices, which makes it a healthy and delicious breakfast. A bowl of these wheat flakes can fill you in with nutrition at one go, from protein and vitamins to minerals and amino acids.
The flakes are rich in dietary fibre, which helps keep your stomach satiated for long and aids in weight loss. This makes the flakes beneficial for weight management, better heart health, and enhanced skin health.
4. True Elements Chocolate Wheat Flakes
This pack comes with the goodness of fibre-rich whole wheat flakes, the richness of dark chocolate, and sweetness with raw honey and jaggery. These flakes contain no added sugar and therefore are fit for diabetics and those on a weight loss regime.
These wheat flakes come with 3 times more fibre than regular corn flakes. They are great for you if you are looking for a perfect blend of health and taste. The high fibre content in the flakes makes them great for digestion, weight loss, and controlled blood sugar levels.
Who Should Avoid Having Corn Flakes?
It is crucial to be mindful of your portion sizes while consuming cereals. Some packaged corn flakes may contain high amounts of sugar, which can add on to your calorie intake and is not suitable for those with diabetes. Therefore, diabetics can go for healthier options of flakes that contain no sugar and more fibre such as wheat or jowar flakes.
Don’t Have Time To Read?
- Corn flakes is a type of breakfast cereal made by toasting the flakes of corn. This convenient and ready-to-eat cereal is filled with nutrients and satiating for the stomach.
- One cup (25 g) of corn flakes contains about 89 calories, 21 g of carbohydrates, and 182 mg of sodium. It is rich in folic acid (folate or vitamin B9), which is essential for the synthesis of blood cells.
- Some of the benefits of eating corn flakes include weight loss, heart health, and lung health. Other benefits include the formation of new cells (especially during pregnancy), keeping heart diseases and colon cancer at bay, improving your immune function, regulating hormones and enzymes, and repairing body tissues.
- Though corn flakes can be a delicious snack for any time of the day, it is necessary to control portion sizes to keep your calorie intake in check. The serving size depends upon the nutrient information provided on the package and is commonly between 28 to 42 g.
- Some of the common types of flaked cereals include corn flakes, wheat bran, and sorghum (jowar) flakes.
- There are several variants of flaked cereal available in the market these days. You can buy some of them by clicking here.
- It is crucial to be mindful of your portion sizes while consuming cereals to control your calorie intake, as some packaged corn flakes may contain high amounts of sugar. This is not suitable for those with diabetes. Therefore, diabetics can go for healthier options of flakes that contain no sugar and more fibre such as wheat or jowar flakes.
- Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order tasty treats, breakfast foods, health juices, snacks and more!
Friendly Asked Questions
Corn flakes may be a good breakfast option compared to other fatty foods such as red meat. Adding milk to your bowl of corn flakes amps up the nutrition level of your meal. Though it forms a healthy meal, it is best to limit your consumption of corn flakes to a single serving (28 to 42 g) per day to avoid any adverse effects on your body.
Yes, corn flakes may help you in losing weight as they are a good source of dietary fibre. Make sure to eat the no-sugar variants and in moderation and also plan a workout regime that would aid in weight loss. Avoid corn flakes that are sugar-coated as they can add to your calorie intake and cause weight gain.
Corn flakes are often consumed as a healthy and filling breakfast. However, consumption of corn flakes in excess can lead to unwanted weight gain. It is best to consume corn flakes in moderation by reading the labels and noting the recommended quantities for consumption per day.
It is okay to consume corn flakes every day but remember to have it in moderation. You can add a handful of dry fruits, nuts, or even fruits to your bowl of corn flakes to amp up the nutrition quotient.
When comparing the health benefits of the two, oats are a better option than corn flakes. This is due to the high fibre (8.18 g) and protein (10.7 g) content in 1 cup (81 g) of quick oats as compared to 0.825 g of fibre and 1.88 g of protein in 1 cup (25 g) of corn flakes. However, corn flakes are lesser in terms of calories. There are 89 calories in a cup (25 g) of corn flakes when compared to 307 calories in a cup (81 g) of oats.
Yes, corn flakes are an easy-to-digest breakfast cereal. The fibre content in these flakes promotes digestion and improves the rate of metabolism. However, it is advisable to limit your daily consumption of corn flakes to a single serving (28 to 42 g) in order to avoid side effects such as weight gain.
Corn flakes are readily available at stores, both offline and online. A lot of brands are coming up with flakes of varying flavours. You can buy some of the best variants of ready-to-eat flakes from the Phablecare store.
As iron is an essential element, corn flakes are generally fortified with iron. The daily average requirement of iron for men (above 18 years of age) is 8.7 mg a day whereas for women (above 18 years of age) it is 14.8 mg per day. A cup (25 g) of corn flakes contains about 7.22 mg of iron, which is great for meeting your body’s daily iron requirements.
Corn flakes with milk make for a satiating breakfast. This combination helps regulate your body’s metabolism and also prevents frequent snacking. Milk also adds a dose of protein to your meal, which promotes satiety and aids in weight loss. Proteins also play a role in maintaining healthy blood sugar levels and therefore are beneficial for diabetics. When you put together milk and corn flakes, benefits are many.