MATC Matters

For the next ten weeks, the wellness tips relate to specific nutrition topics going a bit beyond the basics. This week’s tip, from the Center for Science in the Public Interest, promotes the benefits of bran cereal versus other cereal.

Don’t get us wrong. Any 100% whole-grain cereal is good for you. But bran cereals appear to be better.

Why? For starters, they’re loaded with fiber. Without them, it’s tough to reach the new recommended target: 14 grams of fiber for every 1000 calories you eat per day. (As seen in a past tip, that works out to about 21 grams for women 51 or older, 25 grams for women 50 or younger, 30 grams for men 51 or older, and 38 grams for men 50 or younger.)

An ordinary whole wheat cereal like Wheaties has just 3 grams of fiber per serving, but raisin bran hits 5 to 8 grams and all-bran cereal reaches 10 to 14 grams. That’s because bran-the outer layer of the whole grain-is fiber-rich.

What’s more, although many studies have found a lower risk of disease in people who eat more whole grains or more grain fiber (from breads, cereals, pasta, rice, etc.), a few have looked at bran alone. For example, in a study of nearly 43,000 men, the risk of heart disease was 30 percent lower in those who consumed the most bran (roughly 7 grams or more a day) than in those who ate none.

“We found that bran seems to lower the risk of heart disease more strongly than whole grains,� says researcher Eric Rimm of the Harvard School of Public Health in Boston. “The mechanism has never been clear,� he adds, since soluble fiber seems to lower cholesterol, but bran is high in insoluble fiber. Among the possibilities: bran may curb inflammation or blood clotting.

Bran may also keep you trim. A recent study found less weight gain in men who increased their bran intake over eight years than in those who didn’t. It’s possible that people feel full after eating bran so they don’t eat as much,â€? suggests Rimm.

Remember: “Focus on whole-grain foods,� says Rimm. “But when you can, choose foods that are higher in bran.�

This information is not intended to replace professional medical advice. Please consult your physician with any concerns you might have regarding this information.

Sources: The Center for Science in the Public Interest Volume 34, Number 1, Jan/Feb 2007. American Journal of Clinical Nutrition, Vol. 80, No. 5, 1237, 2004. American Journal of Clinical Nutrition, Vol. 80, No. 6, 1492, 2004.

If you have questions, contact Cindi Rutten, Employee Health & Wellness coordinator at 243-4133.