You Ask, I Answer: Isolated Fibers

I ran across a juice from Bolthouse Farms and was shocked when I saw that it packs in EIGHT grams of soluble fiber in one 8 fl oz serving!

My eyes went to the ingredient list right away to see just what, if anything, was added to get that impressive number.

What I found was dextrin, inulin, and xanthan gum all added and listed as "dietary fiber".

Are these treated by the body in the same manner as more "raw" food would be when it comes to the benefits the soluble fiber can provide?

Are they mainly tossed in to get that impressive number and in reality not as effective for the body as soluble fiber from fruits or some other "raw" source?

Other than that, what are you general thoughts on some Bolthouse Farms drinks?

I still try to grab something that doesn't have a bunch of sugar in it when I just feel like something refreshing to drink while watching a movie or something but as juice goes, does Bolthouse seem slightly above the others?

-- Andrew Carney
Richland, WA

You have to love those isolated fibers -- food manufacturers certainly do!

After all, how else would you manage to get eight grams of soluble fiber in 8 ounces of a drink that is nothing more than a medley of fiber-free, sugar-loaded juice concentrates?

Although dextrin, inulin, and xanthan gum are real fibers that exist in nature, I am not a fan of consuming nutrients in isolated form.

Food science research has demonstrated on several occassions that, for optimal performance, nutrients need to play off each other (and other phytochemicals in food.)

This is precisely one reason why clinical trials involving vitamin E supplementation show different results than those in which vitamin E is consumed in the diet from food sources.

Similarly, while oatmeal offers LDL-cholesterol lowering properties thanks to soluble fiber (in particular beta-glucan, which is not in this Bolthouse drink), it also offers manganese, selenium, and magnesium at the tune of 145 calories per cup.

The drink you are asking about, meanwhile, packs in 350 calories' worth of concentrated juices and then throws in fiber, vitamins, and minerals to provide a healthier image.

The fact that one bottle contains 15 grams of soluble fiber is also worrying, as this can result in some very painful bloating for those unaccustomed to taking in such large amounts in one sitting.

My verdict? You might as well be drinking Kool Aid, stirring in some Metamucil, and popping a Centrum.

That being said, if you enjoy the drink and can afford the calories, enjoy it... as a sweet treat.

On that note, one word of caution. When it comes to juice drinks, don't hunt around for fiber, Omega-3's, or added buzz-worthy nutrients.

How come? I find that it is usually the drinks highest in calories and sugars that tack on these nutrients in order to trick consumers into thinking they are doing their health a favor.

The best thing to look for when it comes to these beverages is a small bottle.

You Ask, I Answer: Western Alternative Bagel

[What do you think of] the Western Alternative Bagel?

-- Anonymous (via the blog)

To those of you who have never heard of it, the Western alternative bagel is developed by California-based chain Western Bagel.

Each two-ounce bagel clocks in at 110 calories and contais 0 grams of fat, 0 grams of sugar, 7 grams of fiber, and 6 grams of protein.

Here's the mystery, though. Look at the ingredient list: Enriched unbleached flour (wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), water, wheat gluten, corn starch, inulin, oat fiber. May contain 2% or less of: calcium sulfate, enzymes, l-cysteine, salt, yeast, calcium propionate and sorbic acid (preservatives), artificial flavor, sucralose.

Whole wheat flour is nowhere to be found.

Sure, oat fiber is present, but towards the end. Certainly not in a sufficient quantity to result in seven grams of fiber.

So...how do they do it?

Allow me to introduce you to inulin.

Also known as chicory root, it is a natural fiber (and prebiotic!) found in asparagus, onions, bananas, and other fruits and vegetables.

Some of you may have heard the term 'prebiotic' before but are not sure what it means.

In essence, when we consume inulin, the bacteria in our digestive system digests it and forms fructooligosaccharides, which in turn increase the number of beneficial bacteria in our colon.

The higher our beneficial bacteria count, the healthier our intestinal tract.

Food manufacturers love inulin, since it can replaces fat, whole wheat flour, and sugar while still giving baked goods a soft texture and and pleasant mouthfeel.

From a health standpoint, it contains the same benefits as other fibers -- longer-lasting satiety, regularity, and increased stool bulk.

Additionally, it does not raise blood-glucose levels, so it is deemed safe for diabetics.

In The Netherlands, inulin has been given an official stamp of approval. Products containing this fiber can legally be advertised as "promoting well-balanced intestinal [intestinal] flora composition."

It gets better! A 2006 Brazilian study published in renowned journal Nutrition Research found that inulin helps increase calcium and magnesium absorption.

Any drawbacks? Two I can think of.

First, consuming large amounts of inulin (especially if you are not accustomed to it) can result in flatulence and mild stomach pains.

Additionally, although inulin has its nutritional advantages, it is missing most of the goodness found in whole grains.

A bagel made with refined grains and inulin is definitely a better option than a fiberless one made solely with white flour.

However, whole grains are more than just fiber. They are an exclusive mix of phytonutrients, plant sterols, and antioxidants with their own health-boosting properties.

I don't think of inulin (while helpful and beneficial in its own right) as a true substitute for a 100% whole grain product.