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New Study Reveals a High-Fiber Breakfast Keeps Hunger and Calories in Check


Cut 100 calories per day with a high-fiber breakfast

A new study published in the May issue of the American Journal of Clinical Nutrition reveals that, compared to those who ate a low-fiber breakfast cereal, people who ate a lower calorie high-fiber breakfast cereal reduced hunger and consumed fewer calories from breakfast and lunch, combined. The study, conducted by the University of Toronto, compared the effects of a high-insoluble-?ber cereal with a low-?ber cereal on short-term food intake, appetite, and blood glucose in healthy individuals.

“Increased intake of insoluble fiber has recently gained significant attention for maintaining a healthy weight and reducing the risk for chronic disease, such as diabetes, but few studies have examined its role in appetite control,” says G. Harvey Anderson PhD, Professor, Nutritional Sciences and Physiology, University of Toronto. “This study showed that for 100 calories less, the high-fiber cereal breakfast reduced hunger to a similar extent as the higher calorie, low-fiber cereal. The calorie savings was sustained since participants ate a similar amount of pizza during lunch. Thus, it appears that starting the day with a lower-calorie, high fiber breakfast cereal, can help people cut calories without feeling hungrier. As an added benefit, the consumption of the high fiber cereal was associated with a better blood glucose response than the low fiber cereal.”

The study compared the effects of General Mills’ Fiber One® cereal, served with 1 percent milk and a glass of water, with the effects of a low-fiber cereal, also served with 1 percent milk and water. Three hours after breakfast, both high-fiber and low-fiber participants were given water and unlimited pizza and instructed to eat until comfortably full. Participants who ate the high-fiber breakfast consumed fewer calories over the breakfast-lunch period and rated themselves more satisfied.

“It’s more apparent than ever the critical role dietary fiber plays in maintaining healthy weight and reducing the risk for certain diseases,” says Joe Driscoll, Fiber One marketing manager. “With 14 grams of fiber per serving, Fiber One cereal is an easy and delicious way to make the recommended amount of fiber a part of your diet every day.”

Additionally, research* shows that most Americans eat only half the fiber needed for optimum health: approximately 14 grams per 1000 calories. Experts** recommend that at least half of grain intake come from whole-grain foods.

Fiber One cereal offers an easy way to get more than half of your daily recommended fiber in one meal, and, like all General Mills cereals, is made from whole grain. Fiber One has 0 grams of sugar and can be enjoyed far beyond breakfast. For a variety of high-fiber recipes, go to

* Research from National Health and Nutrition Examination Survey data
** Recommendations for whole grain come from the Dietary Guidelines for Americans

About General Mills
One of the world’s leading food companies, General Mills operates in over 100 countries and markets more than 100 consumer brands, including Cheerios, Häagen-Dazs, Nature Valley, Betty Crocker, Pillsbury, Green Giant, Old El Paso, Progresso, Cascadian Farm, Muir Glen, and more. Headquartered in Minneapolis, Minnesota, U.S.A., General Mills had fiscal 2008 global net sales of US$14.9 billion, including the company’s $1.2 billion proportionate share of joint venture net sales.


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