Wheat Bran on a Healthy Diet
Wheat bran should be included in a healthy diet because it is an essential source of dietary fiber.
Bran comes from the milling of cereal grains. It comprises about 15% of their total weight and serves the seed as a protective crust against fungi, bacteria, viruses, insects, and the weather’s aggressions.
The most widely used is wheat bran, but there are other cereals such as oats, rye, or rice. Bran is the area where its fibers, vitamins, minerals, and other nutritional elements are mainly found.
During milling and refining wheat, more than half of the vitamins B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.
The removal of these crusts leads to eliminating the vast majority of the nutrients found in wheat bran.
Wheat Bran Nutritional Benefits
Wheat bran belongs to the group of grains and flours. It is well known to be an essential source of dietary fiber, but it also provides many vitamins and minerals.
From a nutritional standpoint, it is especially rich in potassium, a mineral that helps regulate blood pressure while maintaining good blood circulation.
It is also abundant in iron. This is why it is advised in case of anemia in lack of this mineral and intense sports practice.
Among other minerals found in this food, we must consider its high content of zinc, which is involved in the growth process and is beneficial to the immune system, also helping our body assimilate and store insulin.
Its outstanding phosphorus content is suitable for supporting higher physical resistance, fortifying bones, and preserving healthy teeth.
Its high content of vitamin K makes it beneficial for proper blood clotting and bone metabolism.
It is especially rich in B-complex vitamins, which are proper for the brain and nervous system, and is ideal for keeping a good mood.
Wheat Bran Properties
A one-ounce serving contains only 60 calories but provides one ounce of dietary fiber, 50% of the recommended daily amount.
It is a cholesterol-free food, and its consumption helps to keep it low, which is beneficial for our circulatory system and our heart.
As wheat bran does not contain purines, it is a food to be consumed without problems by those with a high uric acid level, avoiding painful crises in patients with gout.
Eating wheat bran, being among the foods rich in fiber, helps promote intestinal transit and control obesity.
It is also recommended to improve glycemic control in people with diabetes and helps prevent colon cancer.
Consumption of Wheat Bran
Wheat bran is sold in plastic bags and must be smelled before purchase to know if it is fresh. It should not have a musty smell., and should be stored in an airtight container in the refrigerator to keep it for a long time.
Those who begin to consume it should do so little by little. Too much dietary fiber added too quickly can cause uncomfortable intestinal gas and other temporary digestive problems.
Wheat bran is counter-indicated in people suffering from irritable colon, gallstones, liver problems or ulcers, or celiac disease or allergy to the product.
Wheat Bran Flour
Wheat bran flour is an unrefined milled flour. Until about 150 years ago, most wheat flours were always wholemeal, but from the early 20th century, they were no longer produced when hulling machines began to be used.
Thanks to the emphasis on healthy eating, today, we find them on the market again, as foods with a high percentage of fiber are much more nutritious.
Simples Ways to Incorporate Wheat Bran Into Our Diet
Breaded with Wheat Bran
Instead of using breadcrumbs or refined flour, replace your breadcrumbs with wheat bran, which has more fiber and will make your breadcrumbs much more abundant in nutrients and provide a rich flavor.
Chocolate Truffles with Wheat Bran
- Mix the wheat bran with your choice of grated chocolate.
- Add skimmed milk until it forms a paste, and with it, create delicious little balls.
- Bread them again with bran and cool them in the refrigerator.
Wheat Bran Shake
- Mix a glass of water, some of your favorite fruit or vegetables.
- Add a spoonful or two wheat bran.
- Beat until smooth.
You will get an excellent fiber shake — ideal for drinking in the morning.
Wheat Bran Energy Juice
- Mix half a cup of orange juice, half a cup of carrot juice, and a wheat bran tablespoon.
- Stir well and drink at breakfast.