Whole-Grain Cereals Have Nutrition Other than Fiber

< Aug. 19, 2009 > -- A new study has found that natural antioxidants, known for their health-promoting properties, may be found in your morning bowl of cereal.

Joe Vinson, Ph.D., a professor of chemistry at the University of Scranton, in Pennsylvania, and his team have found that nearly all whole-grain breakfast cereals and many common, grain-based snacks contain substantial amounts of polyphenols, a form of antioxidants that is thought to have major health benefits. Dr. Vinson presented his findings this week at the American Chemical Society annual meeting, held in Washington, DC.

Dr. Vinson's team tested more than 30 brands and types of breakfast cereals found in supermarkets.He says, "Cereals have a plethora of [good things]. They all have polyphenols."

Whole grains are the main source of polyphenols in breakfast cereals, and since nearly all cereals contain at least some whole grains, it stands to reason that consumers should consider making cereals a regular part of their diet, Dr. Vinson says. He adds that he received no food industry funding for his study.

Polyphenols occur naturally in plants and are the most abundant antioxidant. They have anti-inflammatory properties, and scientists believe they may reduce the risk of cardiovascular disease, cancer, and other illnesses.

It Is Not Just Fiber

"Early researchers thought the fiber was the active ingredient for these benefits in whole grains - the reason why they may reduce the risk of cancer and coronary heart disease," Dr. Vinson notes. "But recently, polyphenols emerged as potentially more important. Breakfast cereals, pasta, crackers, and salty snacks constitute over 66 percent of whole grain intake in the US diet," he adds.

Dr. Vinson's research found that in fact, whole-grain products have comparable antioxidants per gram to fruits and vegetables. He says, "This is the first study to examine total phenol antioxidants in breakfast cereals and snacks, whereas previous studies have measured free antioxidants in the products."

Nutritionists have recommended regular consumption of green tea, red wine, fruits, nuts, and a few other food categories for their antioxidant content. The researchers found that cereals containing whole-grain corn or oats contained the most polyphenols, roughly 0.2 percent by weight per box. Wheat-based cereals contained an average of 0.07 percent polyphenols, and rice cereals contained the lowest amount, at 0.05 percent.

Raisin bran had the most polyphenols - 3 percent by weight; however, Dr. Vinson attributes the concentration to the raisins, which, like other dried fruits, are a known rich source of antioxidants.

Another high-ranking cereal was a wheat-based blend containing the polyphenol-rich spice cinnamon. Dr. Vinson has not named the brands he tested, but he encourages people to add nuts, raisins, and various spices like cinnamon to their cereal to boost their polyphenol content.

As for snacks, Dr. Vinson found that popcorn had the most polyphenols (2.6 percent), followed by whole-grain crackers (0.45 percent). Sadly, most processed tortilla chips - Dr. Vinson's favorite - contained negligible amounts of polyphenols.

Caution is Encouraged

Registered dietician and nutritionist Eva To, who practices in White Plains, N.Y., says she finds the study fascinating, but she does have some concerns.

"Whole-grain cereal is a great replacement for high-fat breakfast food or as a replacement for no breakfast at all, since breakfast is the most important meal of the day," says To, who specializes in obesity and diabetes management. "But moderation is the key. Many cereals contain ingredients that may not be very good for you, such as excessive sugar."

She adds that "cereals are easy to binge on. It is very important to follow the serving size suggestions."

To Dr. Vinson, the benefits of eating more cereals may outweigh the negatives.

"We always think of fruits and vegetables as the primary sources of polyphenols," he says. "But many people, especially students, don't eat enough of them. Here we have a product that is very familiar in the diet and that people like to eat. We can push kids to eat more whole grains."

Always consult your physician for more information.

Following a Healthy Diet Plan

The food guide pyramid is a guideline to help you eat a healthy diet. The food guide pyramid can help you eat a variety of foods while encouraging the right amount of calories and fat. The United States Department of Agriculture (USDA) and the US Department of Health and Human Services have prepared the following food pyramid to guide you in selecting foods.

The Food Pyramid is divided into 6 colored bands representing the 5 food groups plus oils:

• Orange represents grains: Make half the grains consumed each day whole grains. Whole-grain foods include oatmeal, whole-wheat flour, whole cornmeal, brown rice, and whole-wheat bread. Check the food label on processed foods - the words “whole” or “whole grain” should be listed before the specific grain in the product.
• Green represents vegetables: Vary your vegetables. Choose a variety of vegetables, including dark green- and orange-colored kinds, legumes (peas and beans), starchy vegetables, and other vegetables.
  Red represents fruits: Focus on fruits. Any fruit or 100 percent fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
• Yellow represents oils: Know the limits on fats, sugars, and salt (sodium). Make most of your fat sources from fish, nuts, and vegetable oils. Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these.
• Blue represents milk: Get your calcium-rich foods. Milk and milk products contain calcium and vitamin D, both important ingredients in building and maintaining bone tissue. Use low-fat or fat-free milk after the age of two years. However, during the first year of life, infants should be fed breast milk or iron-fortified formula. Whole cow’s milk may be introduced after an infant’s first birthday, but lower-fat or skim milk should not be used until the child is at least two years old.
• Purple represents meat and beans: Go lean on protein. Choose low fat or lean meats and poultry. Vary your protein routine - choose more fish, nuts, seeds, peas, and beans.
• Activity is also represented on the pyramid by the steps and the person climbing them, as a reminder of the importance of daily physical activity.

To find more information about the Dietary Guidelines for Americans 2005 and to determine the appropriate dietary recommendations for your age, sex, and physical activity level, check the links below to the Food Pyramid and 2005 Dietary Guidelines sites. Please note that the Food Pyramid is designed for persons over the age of two who do not have chronic health conditions.

Always consult your physician regarding your healthy diet and exercise requirements.