Science 101

Whole-wheat cereals are high in insoluble fiber, which may help combat constipation and certain cancers. Soluble fiber, concentrated in oats and psyllium, tends to lower blood cholesterol and stabilize blood sugar. For the best protection, eat both types of fiber. Only whole-grain cereals are high in fiber.

High-fiber wheat bran may help prevent colon cancer. In a landmark study, Jerome J. DeCosse of Memorial Sloan-Kettering Cancer Center found that eating two ordinary servings (1 ounce each) of high-fiber All-Bran cereal every day caused premalignant growths of the colon (polyps) to actually shrink in size and number after only six months. Such polyps can erupt into full-blown cancer. Researchers at Arizona Cancer Center also found that half a cup of All-Bran daily might help curb the recurrence of colon cancer after surgery. If all Americans ate an additional 13 grams of fiber daily (the amount in one serving of a high-fiber wheat bran cereal), 50,000 cases of colon cancer a year could be prevented in the USA, estimates Geoffrey R. Howe, a cancer researcher at the University of Toronto.

Breast Cancer:

Wheat bran helps usher cancer-stimulating estrogen out of the body, presumably cutting the risk of breast cancer. In one study at the American Health Foundation, about 15 grams of wheat bran fiber daily lowered estrogen levels 17 percent in premenopausal women. Tufts researchers found that wheat fiber suppressed circulating estrogen better than a low-fat diet did. Evidence also suggests high-fiber wheat bran may cut the risk of endometrial and stomach cancer.

Constipation:

Nothing beats the roughage in bran for preventing constipation, experts say. Best: high-fiber wheat bran cereals and "miller's bran" (the residue from milling white flour), available in health food stores and some supermarkets. Bran adds bulk to the stool, which is safer than laxatives that stimulate nerves in the colon. One-third to half a cup of a cereal such as All-Bran or Nabisco's 100% Bran each day, or "a heaping tablespoon of miller's bran," can help combat common constipation, says British authority Nicholas W. Read, director of the University of Sheffield's Centre for Human Nutrition. Increase fiber gradually to avoid gas, bloating and possible bowel obstructions. Drink plenty of fluids.

High Cholesterol:

Eating oats and oat bran helps lower high cholesterol, many studies show. According to a review of the evidence by cardiologist Michael C. Davidson at Rush-Presbyterian-St. Luke's Medical Center in Chicago, eating 1 ounce of oat bran a day (about 13 cup dry) lowered blood cholesterol about 10 percent in those on a low-fat diet, and twice that much depressed cholesterol about 16 percent. Eating more did not further lower cholesterol. Plain oatmeal -- even instant oatmeal -- also works, but it takes double the amount for the same effect, according to research by Cynthia M. Ripsin of the University of Minnesota. Credited with lowering cholesterol are oats' beta glucans, a soluble gummy fiber.

Only whole-grain cereals are high in fiber. Refined grains have little or none.

Plus:

Eating oats helps control blood sugar and insulin, lessening the risk of diabetes and heart disease and dampening hunger. Oats also may ward off infections by increasing the intestines' protective mucus barrier against toxins and bacteria, such as E. coli, according to new research by gastroenterologist Stig Bengmark at Lund University in Sweden. Whole-grain cereals may help control weight by making you feel more full. People who eat breakfast, including cereals, take in more nutrients than those who do not, studies show. Whole-grain cereals are naturally rich in selenium, zinc, magnesium and B vitamins.

What about ...

Sugar in your cereal? Check the label for sugar content. "Frosted" is a clue. New Frosted Cheerios has 13 grams of sugar per serving (about 1 tablespoon), compared with 1 gram for regular Cheerios. Sugar from dried fruit is preferable. Better yet: Buy plain cereals and add sweeteners, including fruit. Mix half plain cereal and half sugar-coated cereal.

Fortified cereals? They are OK, but less fortified cereals aren't necessarily inferior. You don't need 100 percent of nutrients in one source.

Whole grains? Look for "whole grain," "whole wheat," "whole oat flour" or "rolled oats" at the top of an ingredient list.

Granola or muesli? These mixtures of cereal, fruits and nuts are often high in fat because of added oils. Buy low-fat varieties or make your own.

Syrup on pancakes? Substitute fruit (sliced bananas, fresh blueberries or strawberries) and powdered sugar.

Fiber-rich recipes

Do-It-Yourself Muesli

1 cup bran flakes

1 ¹/2 cups corn flakes

¹/2 cup quick-cooking oats

1/3 cup apple juice concentrate, thawed

¹/2 cup raisins

¹/2 cup sliced almonds

1 tsp. cinnamon

Mix all ingredients (substitute your favorites). Spread on large baking sheet. Bake in 300-degree oven 20 minutes or till crisp. Cool. Store in air-tight container. Makes 5 servings, 34 cup.

Bran-Banana Pancakes

³/4 cup oat bran

¹/4 cup whole wheat flour

¹/2 cup all-purpose flour

1 Tb. baking powder

¹/2 tsp. cinnamon

1 very ripe banana, sliced

¹/4 cup egg substitute

1 cup skim milk

1 Tb. maple syrup

1 Tb. canola oil (optional)

In a medium bowl, combine bran, flour, baking powder and cinnamon. Blend together remaining ingredients. Combine with dry ingredients; do not overmix. Spray a cold non-stick griddle or frying pan with canola or olive oil and put on medium heat. Spoon 2 heaping tablespoons of batter on griddle for each pancake. Cook till bubbles appear; flip. Cook 1 minute more. Makes 12 pancakes.

Non-syrup pancake toppings

Top with fruit (sliced bananas or fresh blueberries or strawberries) and powdered sugar.

Top with a banana saute: Add ¹/2 cup maple syrup to the skillet along with 3 sliced bananas; saute till the bananas are just warm.

Per pancake: 76 calories, 3.7g protein, 16.3g carbohydrates, 1.9g fiber, 0.8g fat (0.2g saturated), 143mg sodium.

14 cereal toppings to try: Skim milk, soy milk, apple juice, low- or non-fat yogurt, peaches, berries, bananas, chopped apples, raisins, dates, apricots, prunes, almonds, walnuts