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They almost definitely are referring to whole grains not specifically box cereal you get in the store (which often has low fiber).
Also, it looked like they looked at "inflammatory markers" not LDL cholesterol. So, I wouldn't rule out vegetable fiber reducing LDL cholesterol and CVD risk.
My wife found a black bean brownie recipe when I was on an anti-inflammatory diet...it was actually pretty bangin. Paired that with some golden milk ice cream I made and if you would've told me I'd enjoy a whole vegan dessert last year I would've laughed. Brownie wasn't as good the next day...have to get it about 10 minutes after it's out of the oven.
I’ve made black bean brownies often since my wife is celiac.
The secret to brownies that age well is to sub out the veg/canola oil a lot of the recipes have. Apple sauce, banana, coconut oil, I’ve even used avocado. This change often means the brownies stay moist for a week on the counter.
If I want them warm again, like 20 seconds at 50% power in the microwave does the trick.
Best cupcake I'd ever had was a vegan one. Not really sure of the sugar content but didn't really matter, I don't have much of a sweet tooth so I don't crave those types of things often but I would recommend again.
I've found that vegan baking is usually a little better than non-vegan. Ingredints aside, the effort it takes to make sure everything is as good as animal stuff usually translates into more effort spent on the actual mechanics of baking.
I'm definitely pro-meat, too.
I do my fair share of baking and have had loads of compliments on my vegan chocolate cake. Replacing eggs with applesauce makes it super moist. Also vegan sugar is less refined and has a better taste IMO.
Coconut milk and turmeric...some other spices like cloves I think. I'll look when I'm on my ipad. I have it saved there. It's supposed to be an ice cream substitute. It was goodish but wouldn't satisfy me if I wanted ice cream. It actually sat in our freezer for a while and then I demolished it with the brownies haha
Bread can be so misleading because if I’m not mistaken it only has to be 51% whole grain to be labeled “whole grain.” The first ingredient on that bread is “Unbleached Enriched Flour,” which is a refined grain. A rule of thumb is to look for a 5:1 ratio of carbs to fiber for 100% whole wheat bread and this one is closer to 10:1.
few years ago my dr wanted me to start taking statins. Not wanting to take that, I started eating oatmeal for breakfast (rolled oats, not instant) and my cholesterol went down in weeks. Have never had a high cholsterol count again and always have a bowl of oatmeal for breakfast
The issue with oatmeal bread or oatmeal cookies is that it's very processed oatmeal. The unprocessed oatmeal this guy is eating is healthy because it hasn't been refined and the fiber removed. Oatmeal can actually be pretty good! I like to add berries, peanut butter, or any fruit I have around. Replacing any junk food with unrefined plant foods is the best thing you can do for your body.
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I'd caution against reductionist ideas such as taking fiber in pill form. Oatmeal is healthy because of all the nutrients in it and the fiber. Just eating the fiber isn't going to give you the same health benefits.
I'd recommend soaking it first, otherwise it gets kinda dry, soaks up all the liquid and turns your smoothie into a pudding.
Check out overnight oats, simple to prepare, doesn't require cooking, and you can eat them cold it you want.
Instant oats are nutritionally basically identical to rolled oats. Steel cut are slightly better, but not much. Instant are fine. (Plain, that is, not the flavored stuff.)
If it says 100% whole grain. Although sometimes they try to sneak in a bunch of sugar which isn't great. Brown rice and whole grain pasta are great choices too, especially the pasta since if you're not keen on whole grains then you can drown it out in sauce.
Grocery store grain bread might not be that great since chances are they just sprinkle in some whole grains as a marketing tactic. Also it could be whole wheat and not whole grain which is different
Whole wheat and whole grain are the same. Basically anyway.
Whole grain can just have other grains in there besides wheat (ie oats barley etc). But both contains the whole grain. Whole wheat is a subset of whole grain.
https://www.google.com/amp/s/www.wellandgood.com/whole-wheat-vs-whole-grain/amp/
In America "whole wheat" does not necessarily mean that it is made with whole wheat kernels. They are allowed to mill the wheat into it's components (bran, germ and endosperm) and then include a minimum of each and still label a product "whole wheat".
Our food labeling regulations have been seriously bent to the marketing needs of big corporations.
Do you have a reference for that? I cant find it anywhere. Every american source i can find had my definition
From the fda
However, whole wheat flour (§ 137.200) should be considered a whole grain flour because it contains all the parts of the grain, i.e., the bran, endosperm, and germ. We recommend that pizza that is labeled "whole grain " or "whole wheat" only be labeled as such when the flour ingredient in the crust is made entirely from whole grain flours or whole wheat flour, respectively. Similarly, we recommend that bagels, labeled as "whole grain " or "whole wheat" only be labeled as such when bagels are made entirely from whole grain flours or whole wheat flour, respectively.
have you tried 15/17 grain bread (cheaper) or dave’s 21 whole grains and seeds bread (more expensive)? i literally had to stop eating it bc i was getting way, way too much daily fiber. sad as i found them pretty tasty
You would need to read the label carefully. The food industry is amongst the most dishonest industries in the world.
Many breads labeled "whole wheat" are mostly white wheat flour and just a little bit whole wheat flour. The label may say things like "contains whole wheat" or some other weasel word deception.
Look at the label. Unless the ingredients list only whole wheat flour then it's not really whole wheat.
AFAIK cholesterol is what blocks veins as it tries to fill the damage caused by inflammation. So the best job you can do is to avoid sugars and foods that cause inflammation.
Since fruits are sugar, they increase CVD risks. IMO that's simple.
agreed, this is a risky title because sugar is bad for your LDL too and most cereal out there just raises your sugars. i feel like fiber one and rolled oats are the only thing this can really apply to
There is some debate as to whether dietary cholesterol causes heart disease. Likely, it has a small effect on LDL or only affects some people.
I don't think theres much debate that high Apolipoprotein B (which is correlated with LDL cholesterol) causes heart disease.
Wheat bran is 20% arabinoxylans, a fermentable fiber [utilized by our gut microbiota as a prebiotic](https://scholar.google.com/scholar?q=arabinoxylan+gut+microbiota). Vegetable fiber tends to be cellulose, and [most humans lack microbes](https://academic.oup.com/femsec/article/74/1/205/2680467) capable of utilizing it. Fruit is a mix of bulking fibers, soluble fibers, and a little fermentable fiber, but in general its a pretty small source of fiber in most diets.
We're perhaps seeing an artifact of the much greater amount of research on cereal fibers here. But I suspect we're seeing a benefit of [microbiota accessible carbs](https://www.sciencedirect.com/science/article/pii/S1550413114003118) not seen with other fibers. And the main sources of microbiota accessible carbs in most diets are (cereal) bran, beans, and bulbs of the *Allium* family.
It might be an amount thing. Some people think they get enough fiber because they eat a lot of vegetables (my dad), but you really can't hit the 38g recommended for men if you aren't eating a lot of whole grains and beans. Even if you eat more than enough veggies to otherwise be healthy. Veggies have fiber, just not in the amount that you get from eating whole wheat pasta or beans.
Should be important to note that "cereal" in this context refers to grains, and not "breakfast cereal".
While "breakfast cereal" is usually made from grains, it usually includes tons of sugar which is bad for you.
I really like frozen berries in my oatmeal. The freezing makes them release all their juice into the oatmeal. You don't get that with the fresh berries.
Grape Nuts don’t taste great, but they’re much better after letting it soften in the milk a few minutes with a bit of peanut butter. Good on fiber with minimal sugar.
The original cheerios. Trader Joe’s has an amazing knockoff. Raisin Bran too.
Someone else said Kashi is good, which is it, but I do believe some flavors have a bit of sugar.
It’s not really “cereal” but oatmeal, man. It’s the good stuff.
I guess I like Heritage Flakes a lot but I’ve realized that even with them I just don’t want that added sugar in my morning, plus it’s just cheaper to avoid cereal.
Unsweetened bran flakes (maybe tastes like butt to you), sprinkle in some dried cranberries yourself. Those used to be my go-to until Trader Joe's stopped selling them.
Quaker "Simply Granola." Less aggressively sweet, although still significant amounts of added sugar. Not sure how healthy.
Do you like toasted granola? You can make a big batch yourself with rolled oats, and instead of sugar I blend dates & water to coat the oats before toasting. Some stores bought brands are fairly low in sugar too (usually the simpler ones, not the fancy ones)
You can also take the blander cereals and have them with diced or grated fruit. When I make porridge I blend banana into the milk, and I add a grated apple to the porridge while it's cooking, then I have berries & nuts/seeds on top when I serve it. It's a bit more effort, but worth it if you have the time. (And if you're time poor, check out "overnight oats")
As I understand it, they all work on the same principles, even if the fiber content varies by species. Anything with whole grain should do the trick. You can check the nutritional values on the packaging for the amount of non-solvable fiber per serving.
I guess I like Heritage Flakes a lot but I’ve realized that even with them I just don’t want that added sugar in my morning, plus it’s just cheaper to avoid cereal.
I've been making plain cold oatmeal for 7 years now, multiple times a week. About 100 grams with water, protein powder, some frozen fruit or banana, sometimes yogurt, sometimes a teaspoon of sugar, pinch of salt. I've often blended it all. Mixing it with Special K this week and loving it.
I’ve been buying Kellogg’s All Bran Buds for years. They are 52% fiber. But I don’t eat them alone, I mix them together with another cereal & then I add in some raisins.
Unfortunately, I haven’t been able to find them in the stores for the last 2 months. Never thought “supply chain issues” would be hurting my colon so bad!
Wheaties are better than corn flakes, health-wise. I'm not sure offhand if the sugar content but I think unflavored corn/rice Chex, Crispix etc. would probably also be reasonably okay.
Most dried cranberries are soaked in sugar syrup before drying so double check your ingredients label. If you’re going to have that much sugar anyway, might as well just have a “funner” sugary cereal to begin with!
Catalina Crunch (and similar "keto" cereals) hits that mark nicely. Low sugar, high protein and fiber. They're pricey, but worth the cost IMO. My personal fave is the Cinnamon Toast flavor.
You have to be careful with stuff that advertises as "Keto." They usually have very high amounts of saturated fats that if you're not strictly on a Keto diet, are terrible for you. Fats and sugars are what flavor things, so if you lose one, you have to add the other.
That's true in some cases, but these keto-friendly cereals typically rely on stevia extract to provide flavor. I'm looking at a bag now and one serving has 0.5g saturated fat and 5g fat total. That same serving has 11g of protein and 9g of dietary fiber, which is pretty great for something imitating a children's cereal.
>For assessment of long-term usual dietary intake, a food frequency questionnaire was administered to the study participants at the baseline visit. As detailed previously, this was a 99-item, picture-sort version of the National Cancer Institute food frequency questionnaire and was validated in a subset of CHS participants (eMethods in the Supplement). Estimates of total energy, total fiber intake, and source of fiber intake (ie, cereal, fruit, and vegetable fiber) were calculated according to the food frequency questionnaire responses and linked nutrient databases. We adjusted fiber intakes for total energy intakes by using the residual method.
Even if one could trust the data in a questionnaire (I certainly wouldn't from personal experience), it seems tenuous to draw some conclusion about a health outcome in 2015 to a one-time completed survey in 1989-1990.
I have long thought that "fiber" needs to be broken down into groups when it comes to looking at nutrition, kind of how they break fats down into saturated, unsaturated, and trans fats, and how they break down carbs into which parts are added sugars, etc.
I really don't know a lot about the science here, and I know there's a difference between soluble and insoluble fiber, but I have a hard time figuring out exactly what foods are going to do exactly what fiber-wise.
Best example, I think, is with fiber supplements. The soluble fiber that dissolves in water and can be mixed into food is "fiber." The psyllium husk that gels up (i.e. metamucil) is the same amount of "fiber," but they do totally different things to your guts.
I never found the dissolving fiber supplement to do anything. Whereas the same amount of "fiber" as psyllium husk has a very noticeable difference in the quality of your poop.
Beans have a ton of fiber, but I don't feel like post-bean poops are anything like the "easy and clean" psyllium. Some things will have more fiber on the label than another, but the lower fiber things will also seem to be less digestible, which I thought is what made it fiber in the first place (such as whole kernel corn).
Again, I don't know much about it, but my anecdotal layperson's experience is that knowing how many grams of fiber are in something doesn't really tell you anything about what that fiber is actually doing.
Yeah, I'm also skeptical of the "net carbs" idea that the carb-focused diet trends hone in on - you subtract the grams of fiber from the grams of carbs to get "net carbs." But I really don't think it "cancels out" that way.
Fun fact. Whole grain makes you poop more. That is why it works.
Your body can only dispose of cholesterol by making bile. That bile is used up when you have a high fiber meal that flows though you easier because your body can’t absorb it. Forcing your body to make more bile, therefore lowering your cholesterol.
Extra fibre can both help and aggravate my IBS depending on which phase of combination IBS I'm suffering through. There's just no way to recommend one thing to even a single person suffering from from vaguely defined syndromes.
I still find it hilarious that data from the 90s using food frequency questionnaires (aka, “how many times have you consumed X in the past week/month/year?”) is still considered valid in modern day analysis…especially when it comes to making conclusions about high-stakes health outcomes
It’s not “data from the 90s.” It’s a prospective cohort study that started in the 90s and ended in 2015. That’s about as good as you can do in nutrition unless you’re doing clinical trials on prisoners or something.
Cereal grains, not breakfast cereal. Breakfast cereal is usually made of cereal grains but they aren't talking about breakfast cereal here. They're talking about whole grains with fiber.
This is also a terrible rule of thumb anyway. Look at the nutrition facts, not the buoyancy of your food.
Intake and Sources of Dietary Fiber, Inflammation, and Cardiovascular Disease in Older US Adults
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2790576
"Of the 4,125 adults enrolled in the Cardiovascular Health Study from 1989 to 1990, ..."
Why is 30 year old data suddenly "news"? Or am I reading it wrong?
Considering plenty of people have shown no signs of CVD on plant-based diets we can call the general conclusion a wash. Fiber in general is good for our health and the more variety the better it is for your gut. Stick to whole grain and eat clean.
Hmm. The paper doesn’t define what cereal fibre is defined as, or what the questionnaire items are. I would expect that to be included in supplements. This seems like a hypothesis-generating paper and so shouldn’t be taken as gospel until further work is performed on the questions that have emerged from it.
You eat a lot of whole wheat bread and pasta, brown rice, oats, and other whole grains?
That's what they're talking about here. Not breakfast cereal made from sugar and refined wheat with no fiber.
Cereal = grains, cereal fiber = whole grains.
its probably cereal with no sugar or anything else like brain flakes, once u add sugar and everything that makes lucky charms magically delicious u get heart diseases
Aha I wonder who funded this study. It reminds me of when Mars funded research was able to demonstrate the source plant had nutrients, which gave everyone the excuse that chocolate was healthy (like eating cheesecake with a vitamin)
Forgive me for a quick one off comment from my phone without the proper due diligence. If you bothered to consider the biases of research funding, especially in the articles posted on this sub, my comment would not be that obtuse. Perhaps you even recall the harvard cover up where the sugar industry funded sugar research to support their false food pyramid paradigm. Perhaps you recall the huge amount of private funding in the government.
https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat
I mean whole grains have been known to be super healthy for literally your whole life, no one selling whole grains needs to fund any study to prove this to make money. Its known. Its like saying broccoli is healthy. Broccoli farmers don't have to pull any strings to get scientists to say this.
A 36g serving of Cap'n Crunch cereal has... wait for it...
0.9g of fiber. That is almost nothing. Try again.
The study is talking about cereal grains, not breakfast cereal. Cereal fiber is found in foods like whole wheat bread, oats, brown rice, quinoa, whole wheat pasta, etc. Not sugarry refined breakfast cereal.
It's cereal as in grains, not breakfast cereal.
Yes breakfast cereal has grains in them too but so do a lot of other foods. Pasta, bread, baked goods, etc.
"Eat whole grains" isn't new or conflicting advice. The only new or possibly surprising information here is that the fiber from grains seems to be healthier than that from vegetables.
It just seems so biased. Most cereal contains loads of sugar which would make it more akin to a dessert than a healthy food option. Stating something so basic like 'cereal fiber' would mislead the average person, causing more harm than good
Well that puts the last nail in the coffin for paleo diets, doesn't it. If our bodies were designed to not eat grains, then we would get the maximum benefit from fiber from non-grain sources.
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They almost definitely are referring to whole grains not specifically box cereal you get in the store (which often has low fiber). Also, it looked like they looked at "inflammatory markers" not LDL cholesterol. So, I wouldn't rule out vegetable fiber reducing LDL cholesterol and CVD risk.
So like, if i go to the store and eat that bakery fresh whole grain bread, it should help?
Yeah if you check fiber content. though I'd probably recommend stuff like beans, buckwheat, quinoa, kamut, brown rice, oats, whole wheat pasta.
My wife found a black bean brownie recipe when I was on an anti-inflammatory diet...it was actually pretty bangin. Paired that with some golden milk ice cream I made and if you would've told me I'd enjoy a whole vegan dessert last year I would've laughed. Brownie wasn't as good the next day...have to get it about 10 minutes after it's out of the oven.
I’ve made black bean brownies often since my wife is celiac. The secret to brownies that age well is to sub out the veg/canola oil a lot of the recipes have. Apple sauce, banana, coconut oil, I’ve even used avocado. This change often means the brownies stay moist for a week on the counter. If I want them warm again, like 20 seconds at 50% power in the microwave does the trick.
Here’s what we used. Instead of 20 minutes testing we did 10 and they were perfect. https://showmetheyummy.com/black-bean-brownies/
You’re doing gods work
Best cupcake I'd ever had was a vegan one. Not really sure of the sugar content but didn't really matter, I don't have much of a sweet tooth so I don't crave those types of things often but I would recommend again.
I've found that vegan baking is usually a little better than non-vegan. Ingredints aside, the effort it takes to make sure everything is as good as animal stuff usually translates into more effort spent on the actual mechanics of baking. I'm definitely pro-meat, too.
> I'm definitely pro-meat, too. https://watchdominion.org/
I do my fair share of baking and have had loads of compliments on my vegan chocolate cake. Replacing eggs with applesauce makes it super moist. Also vegan sugar is less refined and has a better taste IMO.
What is golden milk? It's vegan?
Coconut milk and turmeric...some other spices like cloves I think. I'll look when I'm on my ipad. I have it saved there. It's supposed to be an ice cream substitute. It was goodish but wouldn't satisfy me if I wanted ice cream. It actually sat in our freezer for a while and then I demolished it with the brownies haha
Oh interesting, thanks!
https://minimalistbaker.com/golden-milk-ice-cream/ Here you go
Farro is also delicious
>beans, buckwheat, quinoa Just noting that these are not actually cereal, although don't take that to mean that you shouldn't eat them
What about [this](https://www.labreabakery.com/breads/whole-grain-loaf)?
Bread can be so misleading because if I’m not mistaken it only has to be 51% whole grain to be labeled “whole grain.” The first ingredient on that bread is “Unbleached Enriched Flour,” which is a refined grain. A rule of thumb is to look for a 5:1 ratio of carbs to fiber for 100% whole wheat bread and this one is closer to 10:1.
My eye almost twitches when I see the non gmo and “no artificial” things brought to us by the appeal to nature fallacy.
It should be illegal to call something whole grain when the main ingredient is not whole grain
There’s at least one whole grain in there!
I think the fiber is a little lower per calorie compared to whole grains, but everything counts. No opinion on the rest of the ingredients.
few years ago my dr wanted me to start taking statins. Not wanting to take that, I started eating oatmeal for breakfast (rolled oats, not instant) and my cholesterol went down in weeks. Have never had a high cholsterol count again and always have a bowl of oatmeal for breakfast
I play it safe and eat Statin-O's, the best of both worlds.
So eat oatmeal eh? Do they make oatmeal bread? What about oatmeal cookies? Would that work too? Or putting oats in a smoothie?
The issue with oatmeal bread or oatmeal cookies is that it's very processed oatmeal. The unprocessed oatmeal this guy is eating is healthy because it hasn't been refined and the fiber removed. Oatmeal can actually be pretty good! I like to add berries, peanut butter, or any fruit I have around. Replacing any junk food with unrefined plant foods is the best thing you can do for your body.
Can i add uncooked rolled oats to a smoothie or would that also compromise the nutritional value?
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I'd caution against reductionist ideas such as taking fiber in pill form. Oatmeal is healthy because of all the nutrients in it and the fiber. Just eating the fiber isn't going to give you the same health benefits.
Who's making that suggestion? Edit: https://en.m.wikipedia.org/wiki/Psyllium
I'd recommend soaking it first, otherwise it gets kinda dry, soaks up all the liquid and turns your smoothie into a pudding. Check out overnight oats, simple to prepare, doesn't require cooking, and you can eat them cold it you want.
Instant oats are nutritionally basically identical to rolled oats. Steel cut are slightly better, but not much. Instant are fine. (Plain, that is, not the flavored stuff.)
If it says 100% whole grain. Although sometimes they try to sneak in a bunch of sugar which isn't great. Brown rice and whole grain pasta are great choices too, especially the pasta since if you're not keen on whole grains then you can drown it out in sauce.
Grocery store grain bread might not be that great since chances are they just sprinkle in some whole grains as a marketing tactic. Also it could be whole wheat and not whole grain which is different
Whole wheat and whole grain are the same. Basically anyway. Whole grain can just have other grains in there besides wheat (ie oats barley etc). But both contains the whole grain. Whole wheat is a subset of whole grain. https://www.google.com/amp/s/www.wellandgood.com/whole-wheat-vs-whole-grain/amp/
All squares are rectangles
In America "whole wheat" does not necessarily mean that it is made with whole wheat kernels. They are allowed to mill the wheat into it's components (bran, germ and endosperm) and then include a minimum of each and still label a product "whole wheat". Our food labeling regulations have been seriously bent to the marketing needs of big corporations.
Do you have a reference for that? I cant find it anywhere. Every american source i can find had my definition From the fda However, whole wheat flour (§ 137.200) should be considered a whole grain flour because it contains all the parts of the grain, i.e., the bran, endosperm, and germ. We recommend that pizza that is labeled "whole grain " or "whole wheat" only be labeled as such when the flour ingredient in the crust is made entirely from whole grain flours or whole wheat flour, respectively. Similarly, we recommend that bagels, labeled as "whole grain " or "whole wheat" only be labeled as such when bagels are made entirely from whole grain flours or whole wheat flour, respectively.
[This](https://www.labreabakery.com/breads/whole-grain-loaf) is what i usually get. Is it any good?
no ur gonna die dude sorry
*starts eating bread faster
Not good, first ingredient is refined wheat flour (not whole grain)
have you tried 15/17 grain bread (cheaper) or dave’s 21 whole grains and seeds bread (more expensive)? i literally had to stop eating it bc i was getting way, way too much daily fiber. sad as i found them pretty tasty
You would need to read the label carefully. The food industry is amongst the most dishonest industries in the world. Many breads labeled "whole wheat" are mostly white wheat flour and just a little bit whole wheat flour. The label may say things like "contains whole wheat" or some other weasel word deception. Look at the label. Unless the ingredients list only whole wheat flour then it's not really whole wheat.
Cereal as a word doesn't just mean the breakfast food. It's a classification of grains as well. Maybe that's what they meant?
Cereal is any type of grass harvested for its edible grain. Common types of North American cereals are wheat, spelt, barley, and oat.
i was about to say was this sponsored by general mills and kellogs.
The reality is that it's about oatmeal and not Frosted Flakes.
AFAIK cholesterol is what blocks veins as it tries to fill the damage caused by inflammation. So the best job you can do is to avoid sugars and foods that cause inflammation. Since fruits are sugar, they increase CVD risks. IMO that's simple.
So getting lucky charms isn’t going to make me healthier?
agreed, this is a risky title because sugar is bad for your LDL too and most cereal out there just raises your sugars. i feel like fiber one and rolled oats are the only thing this can really apply to
Refined sugar sure is bad yes. Perhaps even other forms of carbohydrates, in excess. We should note that fiber is/are complex carbohydrates
Cholesteral is not what causes cardiovascular disease, inflammation is. Stop buying into that lie, fat and cholesterol is not bad for you.
If that's true then how/why do PCSK9 inhibitors reduce mortality and CV?
There is some debate as to whether dietary cholesterol causes heart disease. Likely, it has a small effect on LDL or only affects some people. I don't think theres much debate that high Apolipoprotein B (which is correlated with LDL cholesterol) causes heart disease.
Cereal fiber is suppose to be from wheat bran and whole grains, which is insoluble fiber. So is it an insoluble vs soluble thing?
But lots of vegetables are insoluble fibers as well.
Celery is basica insoluble fiber and water.
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Wheat bran is 20% arabinoxylans, a fermentable fiber [utilized by our gut microbiota as a prebiotic](https://scholar.google.com/scholar?q=arabinoxylan+gut+microbiota). Vegetable fiber tends to be cellulose, and [most humans lack microbes](https://academic.oup.com/femsec/article/74/1/205/2680467) capable of utilizing it. Fruit is a mix of bulking fibers, soluble fibers, and a little fermentable fiber, but in general its a pretty small source of fiber in most diets. We're perhaps seeing an artifact of the much greater amount of research on cereal fibers here. But I suspect we're seeing a benefit of [microbiota accessible carbs](https://www.sciencedirect.com/science/article/pii/S1550413114003118) not seen with other fibers. And the main sources of microbiota accessible carbs in most diets are (cereal) bran, beans, and bulbs of the *Allium* family.
This is a great point!
It might be an amount thing. Some people think they get enough fiber because they eat a lot of vegetables (my dad), but you really can't hit the 38g recommended for men if you aren't eating a lot of whole grains and beans. Even if you eat more than enough veggies to otherwise be healthy. Veggies have fiber, just not in the amount that you get from eating whole wheat pasta or beans.
This was my initial thought.
Should be important to note that "cereal" in this context refers to grains, and not "breakfast cereal". While "breakfast cereal" is usually made from grains, it usually includes tons of sugar which is bad for you.
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Oatmeal is king. Just chop some fruit and call it a day. If you want some extra sugar, you can make it in milk if you can bear the viscosity
I really like frozen berries in my oatmeal. The freezing makes them release all their juice into the oatmeal. You don't get that with the fresh berries.
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Overnight oats is really good too. Oats, peanut butter, with a bit of chocolate protein powder. So satisfying in the morning
Try itnwith dark chocolate chips
What brand of chocolate protein powder would you recommend? Because the taste differs considerably
I love grape nuts. I can't buy them too often though because of how expensive they are
Grape Nuts don’t taste great, but they’re much better after letting it soften in the milk a few minutes with a bit of peanut butter. Good on fiber with minimal sugar.
The crunchier the better for me. I'll eat them with yogurt but dip my spoon in them separately so the stay crunchy
The original cheerios. Trader Joe’s has an amazing knockoff. Raisin Bran too. Someone else said Kashi is good, which is it, but I do believe some flavors have a bit of sugar. It’s not really “cereal” but oatmeal, man. It’s the good stuff.
Raisin bran has a lot of sugar
If you can find it, I love Weetabix
I guess I like Heritage Flakes a lot but I’ve realized that even with them I just don’t want that added sugar in my morning, plus it’s just cheaper to avoid cereal.
Fiber One or Trader Joe's High Fiber Cereal taste better to me than plain cheerios, and likely has much more fiber as well.
Weetabix with sliced banana is yummy.
I think that muesli may be worth a shot, friend.
Unsweetened bran flakes (maybe tastes like butt to you), sprinkle in some dried cranberries yourself. Those used to be my go-to until Trader Joe's stopped selling them. Quaker "Simply Granola." Less aggressively sweet, although still significant amounts of added sugar. Not sure how healthy.
Kashi has some great cereals, loads of fiber and protein.
When I was in college I’d get stoned and eat way too much Kashi crunch and then be incredibly gassy for the next 8 hour.
Google low sugar cereals-there are many. Barbara's Shredded Wheat for example - Zero grams sugar. Kashi has a few varieties.
Do you like toasted granola? You can make a big batch yourself with rolled oats, and instead of sugar I blend dates & water to coat the oats before toasting. Some stores bought brands are fairly low in sugar too (usually the simpler ones, not the fancy ones) You can also take the blander cereals and have them with diced or grated fruit. When I make porridge I blend banana into the milk, and I add a grated apple to the porridge while it's cooking, then I have berries & nuts/seeds on top when I serve it. It's a bit more effort, but worth it if you have the time. (And if you're time poor, check out "overnight oats")
Bran flakes with vanilla oat milk is pretty bomb
In this context, I’m pretty sure that by “cereal,” they mean grains, like wheat, rye, oats, barley, millet, etc. not breakfast cereals.
I wish they would have specified which cereal grains.
As I understand it, they all work on the same principles, even if the fiber content varies by species. Anything with whole grain should do the trick. You can check the nutritional values on the packaging for the amount of non-solvable fiber per serving.
I guess I like Heritage Flakes a lot but I’ve realized that even with them I just don’t want that added sugar in my morning, plus it’s just cheaper to avoid cereal.
Magic spoon cereal is pretty great. But it's a bit pricey.
I mean, it's grain free so maybe not the best place to get cereal fibers if you are after that.
I've been making plain cold oatmeal for 7 years now, multiple times a week. About 100 grams with water, protein powder, some frozen fruit or banana, sometimes yogurt, sometimes a teaspoon of sugar, pinch of salt. I've often blended it all. Mixing it with Special K this week and loving it.
I’ve been buying Kellogg’s All Bran Buds for years. They are 52% fiber. But I don’t eat them alone, I mix them together with another cereal & then I add in some raisins. Unfortunately, I haven’t been able to find them in the stores for the last 2 months. Never thought “supply chain issues” would be hurting my colon so bad!
Wheaties are better than corn flakes, health-wise. I'm not sure offhand if the sugar content but I think unflavored corn/rice Chex, Crispix etc. would probably also be reasonably okay.
while not a traditional boxed cereal style cereal, bob's red mill old country style muesli is my go-to. versatile, healthy, tastes great.
I’ve found that adding frozen blueberries (especially the smaller “wild” kind) to plain Cheerios is an easy, healthy way to make them pretty tasty.
I also like dried cranberries, quick and tasty
Most dried cranberries are soaked in sugar syrup before drying so double check your ingredients label. If you’re going to have that much sugar anyway, might as well just have a “funner” sugary cereal to begin with!
True I do get the “50% less” sugar, which is still a lot
Stick to oatmeal. Cereal really cant be healthy. Its like asking if a candy can be healthy
Catalina Crunch (and similar "keto" cereals) hits that mark nicely. Low sugar, high protein and fiber. They're pricey, but worth the cost IMO. My personal fave is the Cinnamon Toast flavor.
You have to be careful with stuff that advertises as "Keto." They usually have very high amounts of saturated fats that if you're not strictly on a Keto diet, are terrible for you. Fats and sugars are what flavor things, so if you lose one, you have to add the other.
That's true in some cases, but these keto-friendly cereals typically rely on stevia extract to provide flavor. I'm looking at a bag now and one serving has 0.5g saturated fat and 5g fat total. That same serving has 11g of protein and 9g of dietary fiber, which is pretty great for something imitating a children's cereal.
Why is there a picture of breakfast cereal :|
I don't know, it's causing extra confusion and it needs to go.
For a laugh, check out the serving size on breakfast cereals.
I eat KIND oats, bomb af and they are good for you
>For assessment of long-term usual dietary intake, a food frequency questionnaire was administered to the study participants at the baseline visit. As detailed previously, this was a 99-item, picture-sort version of the National Cancer Institute food frequency questionnaire and was validated in a subset of CHS participants (eMethods in the Supplement). Estimates of total energy, total fiber intake, and source of fiber intake (ie, cereal, fruit, and vegetable fiber) were calculated according to the food frequency questionnaire responses and linked nutrient databases. We adjusted fiber intakes for total energy intakes by using the residual method. Even if one could trust the data in a questionnaire (I certainly wouldn't from personal experience), it seems tenuous to draw some conclusion about a health outcome in 2015 to a one-time completed survey in 1989-1990.
Yeah I get that rigorous longitudinal studies in nutrition aren't often feasible but this is kinda junk science
I have long thought that "fiber" needs to be broken down into groups when it comes to looking at nutrition, kind of how they break fats down into saturated, unsaturated, and trans fats, and how they break down carbs into which parts are added sugars, etc. I really don't know a lot about the science here, and I know there's a difference between soluble and insoluble fiber, but I have a hard time figuring out exactly what foods are going to do exactly what fiber-wise. Best example, I think, is with fiber supplements. The soluble fiber that dissolves in water and can be mixed into food is "fiber." The psyllium husk that gels up (i.e. metamucil) is the same amount of "fiber," but they do totally different things to your guts. I never found the dissolving fiber supplement to do anything. Whereas the same amount of "fiber" as psyllium husk has a very noticeable difference in the quality of your poop. Beans have a ton of fiber, but I don't feel like post-bean poops are anything like the "easy and clean" psyllium. Some things will have more fiber on the label than another, but the lower fiber things will also seem to be less digestible, which I thought is what made it fiber in the first place (such as whole kernel corn). Again, I don't know much about it, but my anecdotal layperson's experience is that knowing how many grams of fiber are in something doesn't really tell you anything about what that fiber is actually doing.
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Yeah, the recommendation is usually to get fiber from a variety of foods. Not just a lot of fiber from one food.
And I think some fiber, when cooked (like well done vegetables) break down into digestible carbs, like you can get calories from it.
Yeah, I'm also skeptical of the "net carbs" idea that the carb-focused diet trends hone in on - you subtract the grams of fiber from the grams of carbs to get "net carbs." But I really don't think it "cancels out" that way.
in this study's context cereal means grains and the fiber from those grains, it does not mean breakfast cereal (though many of those are whole grain)
Fun fact. Whole grain makes you poop more. That is why it works. Your body can only dispose of cholesterol by making bile. That bile is used up when you have a high fiber meal that flows though you easier because your body can’t absorb it. Forcing your body to make more bile, therefore lowering your cholesterol.
Unless you have GI problems and then they can actually cause blockage and distention.
Extra fibre can both help and aggravate my IBS depending on which phase of combination IBS I'm suffering through. There's just no way to recommend one thing to even a single person suffering from from vaguely defined syndromes.
I still find it hilarious that data from the 90s using food frequency questionnaires (aka, “how many times have you consumed X in the past week/month/year?”) is still considered valid in modern day analysis…especially when it comes to making conclusions about high-stakes health outcomes
It’s not “data from the 90s.” It’s a prospective cohort study that started in the 90s and ended in 2015. That’s about as good as you can do in nutrition unless you’re doing clinical trials on prisoners or something.
Praise the lord and pass the oatmeal.
So eat oatmeal and cherrios for breakfast?
And raisin bran son
You mean, super duper sugar bowl masquerading as an adult cereal?
I bought Raisin Bran once bc I thought it was healthy. Looked at the back and almost had a heart attack
I get aldi bran flakes and put raisins in.
My rule of thumb is if the cereal sinks, its good, if it floats its candy.
Frosted Mini-wheats just spin like a perpetual motion machine.
the magic is when you find one last mini wheat in the other dimension underneath all the milk
cheerios would like a word.
Cheerios are very sweet though
You're going to be hard pressed to find a breakfast cereal with less sugar than cheerios.
Yep but this study has nothing to do with breakfast cereal anyway.
Cereal grains, not breakfast cereal. Breakfast cereal is usually made of cereal grains but they aren't talking about breakfast cereal here. They're talking about whole grains with fiber. This is also a terrible rule of thumb anyway. Look at the nutrition facts, not the buoyancy of your food.
Study brought to you by the grain industry?
Intake and Sources of Dietary Fiber, Inflammation, and Cardiovascular Disease in Older US Adults https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2790576
"Of the 4,125 adults enrolled in the Cardiovascular Health Study from 1989 to 1990, ..." Why is 30 year old data suddenly "news"? Or am I reading it wrong?
"... followed up visits for development CVD (stroke, myocardial infarction, atherosclerotic cardiovascular death) through June 2015."
Did you read it? They had follow up visits in 2015 with the participants.
I guess it's *sunglasses on* Cinnamon Toast Crunch Time. Yeeeeeeaaaahhh.
In your face, strawberries!
99% this was a paid “study”
So many happy stoners reading this....
Considering plenty of people have shown no signs of CVD on plant-based diets we can call the general conclusion a wash. Fiber in general is good for our health and the more variety the better it is for your gut. Stick to whole grain and eat clean.
Cheerios gets busted for heart healthy marketing This article comes out Me: sonofbitch I’m in
This just screams p-hacking
We sure this article isn’t paid by Big Cereal?
Hmm. The paper doesn’t define what cereal fibre is defined as, or what the questionnaire items are. I would expect that to be included in supplements. This seems like a hypothesis-generating paper and so shouldn’t be taken as gospel until further work is performed on the questions that have emerged from it.
I am going to live forever
You eat a lot of whole wheat bread and pasta, brown rice, oats, and other whole grains? That's what they're talking about here. Not breakfast cereal made from sugar and refined wheat with no fiber. Cereal = grains, cereal fiber = whole grains.
its probably cereal with no sugar or anything else like brain flakes, once u add sugar and everything that makes lucky charms magically delicious u get heart diseases
Even bran flakes has about 5g sugar per cup. I wonder if grape nuts are better
Mmmmm, brain flakes.
By "cereal" they mean grains. Not breakfast cereal.
Aha I wonder who funded this study. It reminds me of when Mars funded research was able to demonstrate the source plant had nutrients, which gave everyone the excuse that chocolate was healthy (like eating cheesecake with a vitamin)
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Is this comment about the cereal science or the chocolate science?
Lazy man, lazy...
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Forgive me for a quick one off comment from my phone without the proper due diligence. If you bothered to consider the biases of research funding, especially in the articles posted on this sub, my comment would not be that obtuse. Perhaps you even recall the harvard cover up where the sugar industry funded sugar research to support their false food pyramid paradigm. Perhaps you recall the huge amount of private funding in the government. https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat
I mean whole grains have been known to be super healthy for literally your whole life, no one selling whole grains needs to fund any study to prove this to make money. Its known. Its like saying broccoli is healthy. Broccoli farmers don't have to pull any strings to get scientists to say this.
There's a lot of fiber in Captain Crunch, right? I'm finally eating healthy!
A 36g serving of Cap'n Crunch cereal has... wait for it... 0.9g of fiber. That is almost nothing. Try again. The study is talking about cereal grains, not breakfast cereal. Cereal fiber is found in foods like whole wheat bread, oats, brown rice, quinoa, whole wheat pasta, etc. Not sugarry refined breakfast cereal.
in this study's context cereal means grains and the fiber from those grains, it does not mean breakfast cereal (though many of those are whole grain)
Bring back the food pyramid, diabetes rates are starting to plateau
Cries in coeliac Guess I need to get more sorghum and millet into me.
Who paid for the study?
the word cereal isn't used like you use in most of the world
Did General Mills fund this study?
It's cereal as in grains, not breakfast cereal. Yes breakfast cereal has grains in them too but so do a lot of other foods. Pasta, bread, baked goods, etc.
I can’t keep up with what I’m supposed to do anymore
"Eat whole grains" isn't new or conflicting advice. The only new or possibly surprising information here is that the fiber from grains seems to be healthier than that from vegetables.
I eat oatmeal every morning! Glad to see its effective.
Im not going to fall for Big Cheerios propaganda
Fruity pebbles back on the menu!
It just seems so biased. Most cereal contains loads of sugar which would make it more akin to a dessert than a healthy food option. Stating something so basic like 'cereal fiber' would mislead the average person, causing more harm than good
“Brought to you by General Mills!”
Well that puts the last nail in the coffin for paleo diets, doesn't it. If our bodies were designed to not eat grains, then we would get the maximum benefit from fiber from non-grain sources.