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Breakfast Reduces Diabetes, Heart Disease

Morning Meal May Reduce Obesity, Other Health Risks By 50%

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"These whole-grain cereals provide a good quality source of dietary fiber that is difficult to get in other meals of the day because the concentration of fiber in whole-grain cereal is so much higher than you'd find in bread or other foods," Van Horn tells WebMD. "Perhaps the only other food that rivals it would be beans. So unless you're having minestrone at lunch, perhaps the only other way to get as much fiber as you can is in a bowl of whole-grain cereal."

Whole-grain cereals are particularly good sources of soluble fiber -- the type associated with reduced risk of heart disease. That's because soluble fiber forms a gel-like material that prevents cholesterol and saturated fats from entering the bloodstream, where they can collect and form plaques on artery walls. The insoluble fiber in these cereals, meanwhile, helps keep bowel movement regular and may help reduce risk of colon problems.

These "heart-healthy" cereals list whole grain or bran as their first ingredient and contain at least 2 grams of dietary fiber per serving. Among the most fibrous choices are bran cereal and oatmeal, which contain at least 7 grams per serving -- about one-quarter of the recommended daily intake. Van Horn says that whole-grain cereals, which are typically fortified, also contain hefty amounts of vitamins C, E and various B vitamins, as well as folic acid and various phytochemicals -- nutrients that have been implicated with reducing heart disease risk and other health problems.

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