Patricia Thompson - NUTRITION TALKFIBRE AND bran products have become very popular since they have been shown to help fight constipation and cholesterol and to reduce the chance of getting colon cancer. Ready-to-eat breakfast cereals have been popularised on the basis of providing a large part of this fibre. Many busy persons find them convenient for breakfast because of the rush in the morning and their ease in preparation, unlike the traditional porridge that must be cooked and takes time. These cereals are made largely from three basic commodities corn, wheat and oats some with added raisins and nuts to improve the taste.
FIBRE IN CEREALS
While the traditional porridge provides less than one gram fibre per one cup serving, the bran cereals average about five to six grams fibre per one cup serving (two ounces). A popular brand of cereal on local shelves claims 16g per cup and bran stix gives a high of 40g per cup. Nutritional recommendations are for 30-40g dietary fibre daily. Many highly-advertised cereals, especially for children are no higher in fibre than the regular ones. Several of the brands of cereal all carry the same one gram of fibres per one cup serving and some brands have none.
While a small amount of bran can be beneficial, too much will irritate the digestive tract and can cause gas, interfere with mineral absorption and in extreme cases, impact the intestine. For those who prefer to add unprocessed bran to cereals and other foods to increase the fibre intake, this should be done gradually. Add very small amounts to start, say about one teaspoon to a serving, and increase the amount each day rising to a maximum of two or three tablespoons. This provides about three grams of fibre.
OTHER BENEFITS OF CEREALS
Ready-to-eat cereals are a source of other nourishment as most are fortified with iron, zinc, vitamins A, C and a range of those in the B complex. Some even have the minerals iodine, selenium, copper and magnesium. The level of fortification generally provides about 25 per cent of the daily requirement but in a few cases, 100 per cent was provided. Calcium levels however were low except for one brand of raisin bran since it is expected that the added milk will provide this.
NEGATIVES ABOUT CEREALS
Less advertised ingredients of cereals are the salt and sugar. Many persons do not enjoy their cereal without sugar and this may be added on average two teaspoons in each serving. While many nutritious cereals can be found without the added sugar, there are others that are extremely high in sugar. Raisin bran carries sugar at 48 per cent of total calories which is as high as the sugar- frosted flakes and children cereals. For daily use, those that contain 25 per cent or less are probably best. Adding fresh fruit can provide the sweetness
you desire.
Also watch out for the high salt content of the pre-processed cereals which averages about one-eighth teaspoon salt per serving. In addition, as you add two or more servings, remember the calories do add up. A one-third cup of muesli cereal for instance will provide 100 calories, the same amount as one cup of regular cornflakes. The more the ingredients added like nuts and raisins, the higher the calorie content.
Undoubtedly, cereals can be a useful addition to the diet, but should be evaluated in the context of a well rounded, balanced diet.
Patricia Thompson M.Sc., Registered Nutritionist, Nutrition and Diet Services.
