Breakfast breakthrough

It’s a fact: Breakfast is the most important meal of the day. It can keep your waistline in check, help you concentrate, and—most importantly—protect your heart.

Of course, some breakfast choices are better than others. If you’re like most of us, you should probably stay away from fat- and cholesterol-laden bacon and eggs. And, let’s face it—pancakes and French toast are too much of a hassle (and too high in calories) to eat most days of the week.

But that’s okay: Whole-grain breakfast cereals stand ready to jump into the breach! In fact, in addition to offering all the other breakfast benefits listed, new data show that whole-grain cereal can lower the risk of heart failure, a serious, chronic condition in which the heart can’t pump enough blood to the rest of the body. That’s good news because each year in the United States heart failure contributes to more than 300,000 deaths.

A recent study followed more than 21,000 male doctors for nearly 20 years, tracking the kind and amount of breakfast cereal they ate. Investigators compared those who ate whole-grain breakfast cereal with those who ate refined grain cereal to see how many in each group eventually developed heart failure. The result: Those who ate more whole-grain cereal had a significantly lower risk of heart failure than those who ate refined grains.

How whole grains help
Experts believe whole grains may help prevent heart failure because nutrients and compounds found in whole grains help lower blood pressure and cholesterol. They also prevent some of the artery-damaging processes that lead to atherosclerosis (hardening of the arteries) and improve the body’s sensitivity to insulin, thus helping prevent diabetes. Whole grains also help control your weight, possibly by making you feel fuller faster and slowing digestion.

Some like it hot
The study focused only on cold breakfast cereals, but hot cereals are just as healthful. Oatmeal, for example, is a great whole-grain cereal choice. It’s easier than ever to find premeasured, microwaveable packages of plain or flavored oatmeal on grocery store shelves. Just watch the added sugars.

The whole-grain difference
Whole grains pack more fiber and nutrients than refined grains because they contain the entire grain kernel. Examples of whole grains include whole-wheat flour; bulgur (cracked wheat); oatmeal; whole cornmeal; brown rice; popcorn; whole-grain barley; whole-grain rye; wild rice; whole-wheat bread, crackers, pasta, and tortillas.
Unlike whole grains, refined grains have been processed to remove parts of the grain kernel. This makes the grain finer and gives it a longer shelf life, but it also removes dietary fiber, iron, and many B vitamins.

Refined grain products include white flour, white bread, and white rice.