Wheat bran is also a good source of zinc and copper. It also contains more than half of the daily dose (DV) of selenium and more than twice manganese’s daily value (DV). Wheat bran is nutrient-dense while also being low in calories. Half a cup contains only 216 calories, insignificant given the number of nutrients.
It’s also low in total fat, saturated fat, and cholesterol, and it’s a decent source of plant-based protein, with roughly 5 grams in half a cup. Wheat bran’s fiber content is arguably its most notable feature. Wheat bran has over 43 grams of dietary fiber in half a cup, 99 percent of the daily value.
Wheat Bran Nutrition Facts
What is Wheat Bran?
The bran, endosperm, and germ are the three constituents of a wheat kernel. The bran is the wheat kernel’s hard outer layer, densely packed with nutrients and fiber. The bran is taken from the wheat kernel during the milling process and becomes a byproduct. Wheat bran has a nutty, sweet taste, and it can give bread, muffins, and other baked goods more texture and flavor.
Wheat bran can be found in various cereals, such as Raisin Bran or Bran Flakes, and bran muffins, which became popular in the 1980s. Wheat bran is abundant in dietary fiber, making it suitable for digestive regularity and preventing constipation. Some people believe that foods high in bran give them a feeling of fullness, and this assertion may be valid because it absorbs water and expands in the digestive system.
They’re packaged in resealable, odor-proof mylar bags for optimal convenience and freshness.
Before packaging, all wheat bran was frozen for at least 48 hours to sterilize and ensure it was free of any grain mites or bugs.
Wheat bran was carefully acquired from local locations to guarantee that it was free of pesticides and other dangerous chemicals.
Our wheat bran isn’t finely ground, but it does have a flaky texture that works well as bedding for mealworms, super worms, and other feeder insects.
How to Store Wheat Bran?
Wheat bran can be found prepackaged or in the supermarket’s bulk bin section. Wheat bran might be challenging to store because most people only use a tablespoon or so at a time. However, keeping it fresh ensures a healthier product, but it also decreases the risk of the bran becoming rancid or attracting pantry moths to your pantry. Wheat bran can be kept fresh for up to a year if stored properly.
- Wheat bran should be stored in an airtight container, preferably made of glass or food-grade plastic with a tight-fitting lid. Plastic bags that can be sealed, such as freezer bags, will also work.
- For optimal results, store the wheat bran in the refrigerator or freezer. The cold inhibits the rancidity and spoilage of the bran.
- Keep the wheat bran in the dark, cool area of the pantry or cupboard in a well-sealed container. If there isn’t enough room in the fridge or freezer, this will suffice.
- Wheat bran will last longer but buy no more wheat bran than you would typically use in 30 days to maintain the freshest possible product.
What are the Benefits of Wheat Bran?
Let us rely on the wheat bran health benefits you may not have been aware of up to this point and solely utilize it on faith. Furthermore, wheat bran has been used for a long time. However, our grandparents must have used it for various purposes and a variety of reasons, and now we may be utilizing it in different ways and for different reasons.
1. Promotes Healthy Digestion
Wheat bran is a concentrated form of insoluble fiber that aids in the elimination of fatty stools in the colon. It maintains the stomach clean and detoxified and avoids constipation, and it even helps with bloating and discomfort in the stomach. Its high prebiotic content also serves as a food supply for beneficial intestinal microorganisms.
2. Good for Heart Health
As we all know, high-fiber diets help lower the risk of heart disease and other ailments. And some studies have found that eating wheat bran lowers bad cholesterol (LDL) and triglycerides, linked to an increased risk of heart disease.
3. Lowers Down Blood Pressure
Wheat bran is high in fiber, potassium, magnesium, folate, iron, and selenium, all of which are beneficial elements. As a result, these heart-healthy foods can work together to help you lower your blood pressure.
4. Weight Management
Fiber meals make you feel full and fulfilled, preventing you from snacking throughout the day and consuming extra carbs or fats. It stops you from gaining unnecessary pounds in your stomach indirectly.
What are the Uses of Wheat Bran?
Wheat bran can be used in a variety of foods and dishes. Baked products, hot and cold cereals, smoothies, salads, pancakes, and other items. You’ll notice that it gives the recipes a sweet, nutty flavor.
Here are a few ways to include this fibrous food in your diet:
Wheat bran can be used to make handmade and healthy bread loaves, muffins, rolls, and crepes. All you have to do is substitute wheat flour/bran for all-purpose flour (maida) in the recipes.
- If you can’t get enough wheat bran, mixing it into your cereal bowls, such as oatmeal or cornflakes, is a great way to get around it. It makes your breakfasts healthier and more filling throughout the day.
- It’s an excellent element for making healthy morning or evening pancakes for your children. To keep your family healthy and in shape, you can even create chappati with wheat bran.
- Granola is another great way to use wheat bran, which many people do for a nutritious and filling breakfast.
- It’s also an excellent item to add to your yogurt bowl, puddings, or smoothie dishes as a garnish or topping to make them seem more exciting and delicious.
What are the Side Effects of Wheat Bran?
Even though whole-grain wheat has certain health benefits, many people need to eat less or avoid it entirely.
- The number of people who eat a gluten-free diet outnumbers those with celiac disease.
- People may mistakenly believe that wheat and gluten are intrinsically unhealthy, and wheat or gluten may also produce problems in certain people.
- Gluten sensitivity, also known as non-celiac wheat sensitivity, is an unpleasant reaction to wheat that is not accompanied by autoimmune or allergic symptoms.
- Abdominal pain, headaches, lethargy, diarrhea, joint pain, bloating, and eczema are common wheat sensitivity signs.
- According to one study, things other than gluten may elicit wheat sensitivity symptoms in certain persons.
- Wheat sensitivity is thought to be caused by fructans, which are a type of fiber known as FODMAPs.
- IBS is exacerbated by high dietary consumption of FODMAPs, which causes symptoms that are comparable to celiac disease.
Wheat sensitivity is common in persons with IBS, with about 30% of people suffering from the condition.
Irritable bowel syndrome (IBS)
- Irritable bowel syndrome (IBS) is a prevalent disorder marked by abdominal pain, bloating, irregular bowel movements, diarrhea, and constipation.
- It is more common in anxious people and is frequently caused by stressful life events.
- Wheat sensitivity is frequent in patients with IBS.
- Although FODMAPs, which are found in wheat, exacerbate symptoms, they are not thought to be the root cause of IBS.
- According to research, IBS has been linked to low-grade inflammation in the digestive tract.
If you have this problem, you should reduce your wheat intake.
- A detrimental immune reaction to particular proteins causes food allergy, a widespread illness.
- Gluten, found in wheat, is a common allergy that affects about 1% of children.
- Adults routinely exposed to airborne wheat dust are more likely to develop allergies.
- Wheat dust allergy symptoms include asthma and nasal irritation in bakers.
- Phytic acid (phytate) is found in whole-grain wheat, inhibiting the absorption of minerals like iron and zinc from the same meal.
- As a result, it has been labeled as an antinutrient.
- Antinutrients are rarely a problem for persons who eat a well-balanced diet, but they can be a problem for people who eat cereal grains and legumes.
- By soaking and fermenting wheat grains, the phytic acid level can be lowered significantly – up to 90%.
Wheat bran is a high-fiber, nutrient-dense cereal grain. It may help with digestion and heart health and lower the risk of breast and colon cancer. It is, however, undesirable for persons who have gluten or fructan intolerances, and its high phytic acid content may prevent certain minerals from being absorbed. Wheat bran is a safe, easy, and healthy addition to baked products, smoothies, and yogurt for most people.
Wheat bran has a pleasant flavor, although not everyone enjoys it. When adding it to foods, it’s also crucial to start slowly. When you overeat, it’s easy to get diarrhea. Furthermore, like with all wheat sources, people living with celiac disease should avoid it. Wheat bran cannot be preserved in the same way that regular wheat flour can. It tends to go rancid, so it’s better to keep it in the fridge, especially if you’re keeping it for a long time. It can also be kept at a reasonable temperature in a vacuum-sealed canister. If it tastes harsh, it’s most likely rotten and should be thrown out.