Last updated on August 4th, 2021 at 12:41 pm
What Is Wheat Bran?
Wheat bran is one of three layers of the wheat kernel.
It is an indigestible plant component.
It’s stripped away during the milling process.
Some people may consider it nothing more than a byproduct.
Yet, it’s rich in many plant compounds and minerals and an excellent source of fiber.
There are more than 70 studies stretched over a period of 80 years looking at its health benefits.
In fact, its nutritional profile may improve your health and lower your risk of certain chronic diseases.
Wheat bran has a sweet, nutty flavor.
It can be used to add texture and a full-bodied taste to bread, muffins and other baked goods.
Nutrition Details of Wheat Bran :
The nutrition data included in this article is for a half-cup (29 gram/ 1-ounce).
- Calories: 60
- Fat: 1 grams
- Saturated fat: 0.2 grams
- Protein: 4 grams
- Carbohydrates: 18 grams
- Dietary fiber: 12 grams
- Thiamine: 0.15 mg
- Riboflavin: 0.15 mg
- Niacin: 4 mg
- Vitamin B6: 0.4 mg
- Potassium: 343
- Iron: 3.05 mg
- Magnesium: 177 mg
- Phosphorus: 294 mg
Wheat bran also has a decent amount of zinc and copper.
Additionally, it provides over half of the daily value (DV) of selenium.
Wheat bran is a good source of many nutrients and protein and relatively low in calories.
It’s a very good source of dietary fiber as well.
If you haven’t been including wheat bran in your diet and will begin doing.
So, add it gradually.
Too much dietary fiber added too quickly can cause gas, bloating and cramps.
Health Benefits of Wheat Bran :
High in Fiber :
Bran is the number 1 food highest in fiber.
Fiber from bran helps increase diversity of good bacteria in your digestive tract.
Which is helping you get the most of what you eat.
Dietary fiber, like that from bran, actually changes the way you digest food and absorb nutrients.
Help Alleviate Constipation :
It is also well established that dietary fibre plays an important role in preventing and treating constipation.
Taking one teaspoon to two tablespoons of bran each day before a meal is the best way to fight off constipation.
It has the added weight loss benefit of making you feel full.
Wheat bran has also shown to provide marked symptom relief of diverticular disease using a high fibre, low sugar diet that included 12 -14g of wheat bran per day.
Be sure you increase your intake of liquids, like water, as your increase your fiber intake.
This is because fiber like bran absorbs water and can aggravate constipation if you do not also increase your liquid intake.
Lower Risk of Cancer :
Another health benefit of wheat bran is its possible role in preventing certain types of cancers, one of which — colon cancer.
This is the third most common cancer worldwide.
Wheat bran is high in fiber and contains lignan phytochemicals and phytic acid.
All of which may be associated with a reduced risk of colon and breast cancer.
Heart Disease :
Although talks of reducing heart disease through diet has traditionally surrounded the intake of fats.
Several observational studies have linked high-fiber diets with a decreased risk of heart disease.
Research also suggests that diets high in dietary fiber may slightly lower blood triglycerides.
Triglycerides are types of fat found in your blood that are associated with a greater risk of heart disease if elevated.
Adding wheat bran to your daily diet can increase your overall fiber intake to help prevent heart disease.
Weight Loss :
Wheat bran helps you feel full and eat less.
Consuming 1-2 tablespoons of fiber before each meal is a good way to improve digestion.
Fiber can be consumed with water, milk, or unsweetened soy milk.
Diets higher in dietary fibre led to a decrease in weight and waist circumference change over time.
Prevent Type II Diabetes :
Studies show that bran and whole grain consumption can reduce risk of type ii diabetes by 20%.
This requires eating at least 2 servings of whole grains per day, and over a period of at least a year.
The diabetes health benefits of bran found in whole grains can only be seen over the long-term.
High in Magnesium :
Magnesium is an essential mineral required by the body for muscle and nerve function, maintaining a healthy immune system, regulating heart rhythm, and building strong bones.
Other help benefits of magnesium include reduced risk of heart disease, regulation of blood pressure, and alleviation of premenstrual syndrome.
Emotional Benefits :
A study that was conducted at the University of Cardiff on 139 participants looked at how high fibre cereals could influence fatigue over two weeks.
They found that people with higher fibre intakes experienced less emotional stress, fewer cognitive difficulties and less fatigue.
How to Eat Wheat Bran?
There are many ways to add wheat bran to your diet.
Wheat bran can be mixed into baked goods or sprinkled on smoothies, yogurts and cereals.
When adding wheat bran to your diet, do so gradually and be sure to drink plenty of fluids.
Conclusion :
In this article, I have shared about Wheat Bran- nutrition, health benefits and everything you need to know.
Wheat bran is highly nutritious and an excellent source of fiber.
It may benefit digestive and heart health and could even reduce breast and colon cancer risk.
Wheat bran provides a safe, easy and nutritious supplement to baked goods, smoothies and yogurts.
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