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The Hindu : y>It is important to make whole grain cereal part of your daily breakfast, but it is also important to ensure you don’t eat a bowlful of empty calories

Here’s an eye-opening fact about breakfast: People who skip it are four-and-half times as likely to be obese as those who always eat it. Here’s another: A recent Harvard health study found that those who consumed whole grain cereal seven or more times per week had the lowest incidence of heart failure. Still not excited? Yet another study from the University of Minnesota reported that the risk of all coronary events was reduced by 10 per cent for each 10 gm of grain fibre consumed per day. And because cereal is one of the best sources of these lifesaving whole grains, that means a single daily serving has the potential to slash your risk of heart disease, the number one killer of women. A higher whole grain intake is also linked to lower rates of breast cancer, type 2 diabetes, high blood pressure, and stroke. And then there’s this: Cereal is fast and convenient and comes in a gazillion varieties. But that’s also its potential downfall. If you don’t know what to look for, you could end up with a bowl full of empty calories instead of a nutritional powerhouse. To make sure you’re getting the most bang for your cereal buck, follow these tips:

Be a fibre fiend. Look for the words high fibre on the box; that ensures at least 5 gm per serving. But don’t stop there. Check the label; in some brands, the benefits of fibre are overshadowed by the addition of refined grains, added sugar, or cholesterol-raising fats.

Go “whole” hog. Where that fibre comes from matters, too, so check the ingredient list to find out exactly what those flakes or squares are made from. Millet, amaranth and oats are always whole…More