Cereals have vitamins, fiber, even prebiotics. But are they worth the extra cost?

By KIM BROWN World Scene Writer
5/15/2008
Excerpted From
http://www.tulsaworld.com/lifestyle/article.aspx?articleID=20080515_43_D1_spancl961883

Finding a healthy cereal may seem like a snap — there are dozens of options on the grocery store’s cereal aisle.

But are all of the highly touted extra benefits really worth the money?

Buying name-brand cereal isn’t cheap these days with recent increases in grocery costs, and selecting one suddenly gets more complicated when you are weighing whole grains versus fiber and antioxidants.

New terms, such as “prebiotic fiber,” are shouting out at you, too. Several years ago, it was all about fat and calories, and now there are a bevy of health considerations.

Some new cereals, such as Post’s LiveActive for Digestive Health, boast prebiotic fiber, which works to enhance the “good” bacteria already in your digestive system.

“While fiber doesn’t cure things, fiber and prebiotics can be a good mix,” said Sonja Stolfa, outpatient dietitian for St. Francis Health System. “It helps alleviate a lot of digestive problems and improves regularity in a lot of people.”

Prebiotics are different from probiotics, which are often available in yogurts and cheeses. While probiotics contain live microorganisms to aid in digestion, the prebiotics found in some cereals contain a fiber called inulin, which helps promote the growth of beneficial intestinal bacteria.

“Inulin is also available in onions and garlic,” said Jennifer Parham, a registered dietitian at St. John Health System.

But perhaps the most important thing to look for when selecting a cereal is fiber content. Parham said to always check the label.

“You really want to look for the one that does list a whole grain or a whole wheat first, and one that has a good amount of fiber — 3 to 5 grams at least,” Parham said.

The goal for the average adult is between 25 and 35 grams of fiber per day, she said, and some super-high-fiber products, such as certain General Mills Fiber One or Kashi GoLean cereals, have as much as 8 to 14 grams per serving.

“Most people are only taking in half of (their recommended fiber), so we do have some work to do,” Parham said. “People also need to watch their portion sizes. You could get double the amount of fiber, which is fine, but you really want to increase that fiber gradually and drink plenty of fluids at the same time.”

And while breakfast cereal is one way to help reach your daily fiber intake, it should also come from a variety of whole grains, fruits and vegetables, Stolfa said.

Besides fiber, some cereals also offer other health benefits, such as antioxidants. While these ceretals, like Kellogg’s Smart Start Healthy Heart, can help you get more of vitamins A, E and C, which can help prevent some diseases, other sources of antioxidants should also be included in your diet, the dietitians agreed.

“A lot of time they will fortify the antioxidants in the cereals, and there are richer sources of those in your leafy green vegetables, citrus fruits, oranges, pineapples. There are more concentrated sources of these, but cereals definitely can help,” Parham said.

But no matter what your choice is on the cereal aisle, you are already making a step in the right direction.

“Breakfast is the best time to get your fiber and nutrients,” Stolfa said. “If we don’t eat our meals, we’re stuck at the end of the day and have to get all these nutrients in. We can worry about calories, but nutrients are important, too.”

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