Wheat Bran is well known for providing a significant source of dietary fiber, but is also a great source of minerals and some vitamins. Harvard University’s “Nutrition Source” indicates that a high intake of cereal fiber and whole grains such as wheat bran is linked to a reduced risk of heart disease and metabolic syndrome.
Bran is the hard outer shell of the wheat plant. As the insoluble wheat bran passes through your system, it aids digestion, add bulk to stools and prevents constipation. To benefit from the nutrition and fiber provided by wheat bran, food products should be made from 100 percent whole-wheat flour because the process that produces white flour removes the bran. According to the George Mateljan Foundation for the World’s Healthiest Foods, during processing “over half of the vitamins B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron and fiber are lost.” Wheat bran can be purchased in bulk but must be kept cool as it can quickly turn rancid.
The nutrition data included in this article is for a 1-oz. portion of wheat bran, which is half a cup. This serving size contains 60 calories, 1 g of fat, 18 g of carbohydrates and 4 g of protein. The same portion provides 12 g of dietary fiber, which represents 48 percent of the entire recommended daily value. Since this nutritional analysis is of pure wheat bran, it’s helpful to compare it to half a cup of bran cereal, which includes other ingredients and slightly less wheat bran. The equivalent serving of bran cereal contains about 8 grams of dietary fiber, or 33 percent of the daily value.
Wheat bran is a good source of the B vitamins, including niacin (19 percent of the DV), vitamin B6 (18 percent of the DV), riboflavin and thiamin (both with 10 percent of the DV). You’ll also receive 6 percent of the recommended daily value of folic acid (B9) and pantothenic acid (B5). Finally, wheat bran provides a small amount of the fat-soluble vitamins E and K.
Wheat bran is a rich source of eight important minerals. It is exceptionally high in manganese, providing 161 percent of its recommended value. It also provides extremely high amounts of magnesium (43 percent of the DV), selenium (31 percent of the DV), and phosphorus (28 percent of the DV). Dropping a little but still considered to be a good source, wheat bran provides 16 percent of the daily value of iron, 14 percent of zinc and copper and 9 percent of potassium. The final mineral found in wheat bran is calcium (2 percent of the DV).
Even though wheat bran contains a small amount of saturated fat (0.2 g or 1 percent of the DV) it also provides healthy omega-3 and omega-6 fatty acids. A half-cup of wheat bran provides 46.8 mg of omega-3 fatty acids and 571 mg of omega-6 fatty acids.
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.
Note : I copied this article from the back of the wheat bran packet i bought yesterday. Below is some information i think will also be interesting to know about wheat bran.
Wheat bran is good for fat loss
It is low in calories, high in undigestable fiber and acts as a ‘bulk filler’ in your intestines. So it makes you fuller faster and it keeps you fuller for longer. It also increases the energy your body uses to digest any food eaten with it.
Difference between Wheat bran, Wheat germ and Oat bran
A grain is made out of three main layers :
- The Bran, which is the outer protective layer for the grain. It is higher in fibre and lower in starchy carbohydrates than the inner parts of the grain.
- The germ, which is the ‘seed’ or the germinal part (that is, the start of the baby plant). The germ of a seed is where most of the fats of a grain are found. It is also where lots of the vitamins and minerals are.
- The endosperm, which is the ‘energy/food’ for the developing plant. It is high in starchy carbs and protein because of this.
The difference between wheat bran and wheat germ is that :
Wheat germ contains 414 cals, 27g protein, 60g carbs (1g of fibre) and 11g fat (mostly polyunsaturated fat). It also has high levels of your B vitamins (esp B1, B2 and B6), folate, lots of vitamin E (which is lost when you by de-fatted wheatgerm), iron, magnesium, zinc and selenium.
Wheatbran has 125 cals per cup, 9g protein, 37g carbs (25g of which is fibre) and only 2g fat. It is also a good source of your B vitamins, potassium, magnesium, phosphorus, manganese and selenium.
Oat bran is also high in fibre (but it is mostly soluble fibre, which is responsible for some of the benefits of oats such as lowering cholesterol). Soluble fibre also helps increase satiety of a meal as it signals to the brain that you have eaten. But, per cup, has about 230 cals, 16g protein, 62g carbs (14g of which is fibre) and 7g fat. It is also a good source of manganese, iron, phosphorus, magnesium, and selenium.
How to eat Wheat bran
- Add wheat bran to your recipes when baking muffins, bread, pancakes, etc
- Sprinkle wheat bran to your cereals
- Add wheat bran to stews or soups
- Sprinkle wheat bran into yogurt or salads.