Wheat Bran: Nutrition, Benefits and More

What Is Wheat Bran?

Wheat bran is a type of whole grain that comes from the outer layer of the starchy endosperm of wheat kernels. It consists mainly of insoluble starch (50%) with some dietary fiber and other nutrients such as vitamin E, magnesium, phosphorus, calcium and manganese.

The nutritional value of wheat bran varies depending on the variety. Whole grains are rich sources of vitamins A, C, D and K2.

They contain phytochemicals which have anti-inflammatory properties. These compounds may reduce inflammation and improve blood sugar control in diabetics. However, it is not known if they have similar effects in healthy individuals or those with normal glucose tolerance levels.

Whole wheat flour contains approximately 0.5% soluble fiber, while whole wheat bran contains up to 2%.

Whole wheat flour is high in carbohydrates and low in protein. Whole grain cereals like brown rice, quinoa and amaranth are higher in protein than white breads. Because of their high carbohydrate content, they should only be eaten occasionally during periods when there is a shortage of food.

How To Eat Wheat Bran For Health Reasons?

Whole Bran is a good way to get high quality fiber. It also contains many other nutrients that make it valuable for human health. You can eat a small bowl of it with milk everyday, use it to make bread or simply stir it into your morning oatmeal. It can also be added to pancake batter or sprinkled on top of soups and casseroles. Give it a try!

What Are The Benefits Of Wheat Bran?

Sources & references used in this article:

Wheat bran-based biorefinery 1: Composition of wheat bran and strategies of functionalization by M Prueckler, S Siebenhandl-Ehn, S Apprich… – LWT-Food Science and …, 2014 – Elsevier

Combining wheat bran with resistant starch has more beneficial effects on fecal indexes than does wheat bran alone by JG Muir, EGW Yeow, J Keogh, C Pizzey… – … of clinical nutrition, 2004 – academic.oup.com

Wheat bran: its composition and benefits to health, a European perspective by LEO Stevenson, F Phillips, K O’sullivan… – … sciences and nutrition, 2012 – Taylor & Francis

Composition and functionality of wheat bran and its application in some cereal food products by OO Onipe, AIO Jideani, D Beswa – International Journal of …, 2015 – Wiley Online Library

Effect of wheat bran on glycemic control and risk factors for cardiovascular disease in type 2 diabetes by DJA Jenkins, CWC Kendall, LSA Augustin… – Diabetes …, 2002 – Am Diabetes Assoc