How do waffles stack up as a nutritious low calorie choice for weight loss diets? With all the commercial frozen varieties available it would seem to be a quick to prepare and nutritious option for a healthy breakfast. Getting off to a good start can set the stage for healthy low calorie eating the rest of the day. Are waffles as good as they seem?
I have to admit I am a waffles fan. Waffles may be a comfort food for me because my mom used to prepare homemade waffles for her big family when I was a kid. Warm, tasty, and filling, waffles definitely hit the spot. Preparing homemade whole grain waffles would be a good choice for a healthy breakfast. But most days, I just don’t have the time. Do you?
Commercial brands offer variety and ease for my breakfast. To find the best choices where I live, I’ve spent some time researching what’s available. I’m disappointed to say that even the best brands are not as good as the manufacturers would like us to believe.
I did not find any whole grain waffles with at least 51 percent whole grain or more. Unfortunately many brands would like you to believe you are getting plenty of whole grains. Now in all fairness to the companies that make waffles, I must tell you that creating a light, low calorie waffle with whole grain as the first ingredient and no refined grains may not be possible. Baked goods made with only whole grains such as whole wheat tend to be dense.
Some of the best waffle products I’ve found are made by Nature’s Path. This company makes a number of healthy waffle products with various benefits. When it comes to weight loss I like the Organic Power Waffles with flax, soy, and blueberry. You get 5 grams of protein along with 5 grams of fiber for a serving of 2 waffles and only 160 calories. The biggest problem is that it isn’t cheap and as such it may be out of reach for many people. Watch for coupons and sales. If you can get a discount price it’s a good choice.
I like Kashi products in general but I’m disappointed with their waffles. The one I like best is Kashi GoLean Original 7 grain. With 8 grams of protein, 6 grams of fiber, and only 3 grams of fat for a 170 calorie serving it sounds great. However, don’t let the name of the product mislead you with respect to whole grains.
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Water is first in the ingredient list followed by unbleached/unenriched wheat flour. Multigrain (7 Whole Grains) is far down the list and in my opinion was added for effect not nutritional value. Whole wheat is the third ingredient and not likely to be present in a very high amount. Most of the dietary fiber probably comes from the added wheat bran and oat fiber. If you read my previous article (Whole Grains are a Weight Loss Winner) you’ll learn why it is preferable to eat more whole grain than refined grains whenever possible and dietary fiber from the whole grain not isolated fiber.
Van’s waffles offer some definite pluses if you are vegan or have special dietary needs. These waffles seem to be dairy-free, yeast free, eggless, and contain no cholesterol. Both Van’s Premium Waffles (5 grams fiber, 5 grams protein, 158 calories per serving) and Van’s Gourmet Belgian 7 Grain Waffles (7 grams of fiber, 7 grams of protein, 230 calories per serving) are made with whole-wheat flour. Whole wheat is the second ingredient listed after water. Most of the fiber is likely coming from the added functional fiber (inulin and oat fiber).
Nutrigrain Waffles by Kellogg’s may be the most affordable of the brands listed here. But they are not as nutritious as the cover label might suggest. This product is made with primarily refined flour and a little added wheat bran to boost the dietary fiber content. A serving of 2 waffles has 5 grams of protein and 3 grams of dietary fiber for 170 calories.
Don’t be misled by the 6 grams of whole grain claim on the package cover. 6 grams out of a total 70 grams per serving is very little. Taken out of context it might seem important but it is not.
If I have left you feeling confused as to what to buy if anything, here’s the bottom line. For weight loss and better health I think there are more nutritious choices for breakfast than commercial waffles. However, that said, they are a far better choice than pastries or donuts. Top your waffles with some low calorie yogurt and fresh or frozen fruit and you have a healthy low calorie start to your day.
More healthy low calorie breakfast ideas:
Best Breakfasts for Weight Loss Part 1
Best Healthy Breakfasts for Weight Loss Part 2
Healthy Low Calorie Breakfast Ideas
Till next time, watch those calories and eat healthy food!
