Heidi

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Mom, desperately trying to get the health thing right! I started this blog so that I can pass along all the great things that I learn everyday on damage control for our wonderful bodies. It is tough to keep up sometimes with all the things going on in our daily lives so hopefully some of the helpful hints that I provide can make your life easier and healthier. I welcome your comments and tips as well! I am a vegetarian, animal rights advocate and avid animal rescuer.
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2008-12-22

Whole Grain Cereals For Your Heart Health

I used to think that I never had time for breakfast and would run out the door on empty but did you know that people who skip breakfast are 4 ½ time as likely to be obese as those who always eat it? Of course now whether I am hungry or not I eat a healthy breakfast (and not the chocolate that was just sitting on my desk this morning as a Christmas gift that I keep eyeing) everyday. Now some interesting studies support eating whole grain cereals for breakfast and here is why-According to a Harvard health study those who consumed whole grain cereal seven or more times per week had the lowest incidence of heart failure. In another study at the University of Minnesota it was reported that the risk of all coronary events was reduced by 10% for each 10g of grain fiber consumed per day. Cereal is one of the best sources of these whole grains so that means that a single daily serving has the potential to slash your risk of heart disease (the number one killer of women). Other whole grain intake benefits are lower rates of breast cancer, type 2 diabetes, high blood pressure and stroke. A great way to get some of your high grains is in cereal. You just need to know what to look for so you don’t end up with a bowl full of empty calories instead of your whole grains. Here are some tips for choosing that whole grain cereal –

*Know where your fiber is coming from
-Check the ingredient list to find out exactly what those flakes or squares are made from. Millet, amaranth, quinoa, and oats are always whole grain, but if you don’t see whole in front of wheat, corn , barley and rice, these grains have been refined.

*Avoid sugar alcohols or artificial sweeteners-Some cereals add these to boost the sweetness of your cereal without adding calories. Also, steer clear of cereals containing sucralose, aspartame, sorbitol, mannnitol, xuylitol, malitol, malitol syrup, lactitol and erythritol (okay , these sound like another language to me). If you want to sweeten your cereal try adding some honey or fresh fruit!

*Watch for hidden sugars- The total sugars listing does not distinguish between naturally occurring sugars and added sugars. The natural sugars found in nutrient rich whole grains and fruits are fine but it is the added sugars that can cause problems with your blood sugar and energy levels. Keep an eye out for brown sugar, corn sweetener, corn syrup, dextrose, fructose, high fructose corn syrup, invert sugar, maltose, malt syrup, molasses, sugar and sucrose. Skip cereals that list any of these within the first three ingredients.

*Look for the words high fiber on the box- if the box says high fiber this will insure that there at least 5g per serving.

I guess this means that my Cocoa Puffs are out for now and a healthier choice is in-oh well.

ref-PRevention, November 2008

27 comments:

John said...
I really like the Kashi brand cereals.

Maybe you could try the Kashi "Vive" probiotic (and high fiber) cereal mixed with Cocoa Puffs for a flavorful and nutritious breakfast!

Merry Christmas, Heidi!
As always great post...

I began eating whole grain products 24 years ago...but had to stop a few years ago when I developed an issue with my stomach...can't wait to get back as it makes such a great deal of difference in my eating habits!!!!!

Happy Holidays to you and yours Heidi!
Cheers
Jacqueline said...
As much as most of love sugar, it will not love us back. So sad. Thanks for the research Heidi! :-)
Tammy said...
I want to wish you and your family and wonderful Christmas!
Steve Borgman said...
I like good, old fashioned oatmeal, with some soy milk, and fresh blueberries! I like to freeze the blueberries, so that when I pour the soy milk over it, it freezes. And don't forget to add the stevia!
betchai said...
i can't survive if i won't have breakfast. however, we did not grow up with cereals (it is expensive) in the philippines for breakfast, we always have rice (my favorite variety is the red or purple rice) and vegetables and eggs or fish and we sit down for breakfast. so, my taste buds has not adjusted to cereals. and it may be weird here in US, but yeah, I still have my rice and veggies for breakfast :), or oatmeal and banana.

I hope you have a blessed and happy Christmas.
Sicilian said...
I love home made granola with soy milk or yogurt.
I can't make it without breakfast.
Ciao
ktales said...
I have to eat breakfast in the morning or I don't function and also cranky. I try to make breakfast my biggest meal of the day and have the highest amount of complex carbs at that time also.

nice post.

kt - contest prep
Robin said...
Hi Heidi,
Very nice post and thanks for sharing this information with us! I am into taking care of my heart and I do enjoy eating cereal. I used to eat Lucky Charms, but am starting to eat the more healthier choices out there now. Wishing you and your family a wonderful and fun Merry Christmas and Happy Holidays. Take good care! :-)
Sogeshirtsguy said...
Nice tips Heidi. Shame about the cocoa puffs. It seems food products always have a hidden ingredient in there that is unhealthy. Thanks for keeping us informed.
BeadedTail said...
Another great post! Besides oatmeal I tend to look for high fiber cereals like Kashi brands but I'll have to check them out to see that the whole grains are covered.
Good post. I normally have fruit and natural yoghurt for my breakfast but I would advise everyone to replace the refined flour in their diets with wholegrain substitutes. I used to eat white pasta, white rice and white bread but these have now all been replaced with wholemeal alternatives
iWalk said...
People who skip breakfast are 4 ½ time as likely to be obese as those who always eat it!

That's terrible!

So I have to eat my breakfast regularly. :)
Albert said...
I used to think that I never had time for breakfast and would run out the door on empty but did you know that people who skip breakfast are 4 ½ time as likely to be obese as those who always eat it? Of course now whether I am hungry or not I eat a healthy breakfast (and not the chocolate that was just sitting on my desk this morning as a Christmas gift that I keep eyeing) everyday.
foongpc said...
I don't know about cereals - here in Malaysia most of the cereals I find are high in sugar and I would take them as highly processed food.

Anyway, I only take fruits for breakfast - lots and lots of different types of fruits! : )
Mercola said...
fiber is good to heart. anything that is rich in fiber is good to our heart. your post sure will help other people the importance of this food. thanks for sharing and Merry Christmas to you and your family.
Here in our country cereals are not that popular but by reading your post im excited to try this cereal in my daily eating thanks for sharing happy holidays
tashabud said...
Heidi,
Ouch! Now I can't have my favorite Capt'n Crunch cereal. I've been bad lately. I've been having breakfast or lunch dates and I've always chose the unhealthy ones. And it shows in my waist, too! Thanks for reminding us to be good in our diets and to be good to ourselves.

Merry Christmas!

Tasha
maricel said...
rice for breakfast is good too but i love chocolate cereal with milk. in fact i am so addicted this time.,my husband said i must control my appetite.
I have really enjoyed reading this blog. Since I had my youngest son about a year ago I've had the hardest time losing the weight and keeping it off. I guess I need education on what to eat and what not to eat. I will stay tuned for more.
Sherer said...
excellent post i usually avoi
chocolate milk!
hello,
I am very impressed with you,you are the best mom,and Merry Christmas to you and also your family...
Enjoy the holidays!!!!!!!!
Maria said...
When i began eating whole grain products 24 years ago...but had to stop a few years ago when I developed an issue with my stomach...can't wait to get back as it makes such a great deal of difference in my eating habits!
iWalk said...
I come again, just want to say

Merry christmas

And a happy happy happy new year!
Ana said...
We wish you a very Merry Christmas! May the holidays be bright and sparkling!

Purrs and Snuggles from Chica, Pumuckl and Ana - www.chica-pumuckl.blogspot.com
Marly said...
Hello Heidi! A blessed new year to you and your family!
Schumacher said...
I have to eat breakfast in the morning or I don't function and also cranky. I try to make breakfast my biggest meal of the day and have the highest amount of complex carbs at that time also.
P90x Fitness Plan

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