Popular food ingredient wheat bran is renowned for its high fiber content and a variety of health advantages.
It is made from the outermost coating of wheat grains that is removed when making wheat flour.
Wheat bran is a great source of vitamins, minerals, and antioxidants and is very nutrient-dense while being low in calories.
We will discuss what wheat bran is, its advantages, its nutritional value, and how to include it in your diet in this post.
What is Wheat Bran?
Wheat bran is the outside layer of the wheat seed, which is taken off when wheat flour is refined.
It has a lot of fiber, vitamins, and minerals, all of which are important for staying healthy.
Wheat bran has a rough texture and tastes nutty, which makes it a great addition for baking, cooking, and adding to breakfast cereals.
Nutritional Value of Wheat Bran
Wheat bran is very healthy and full of vitamins, minerals, and enzymes that your body needs.
Here are some of the most important nutrients that wheat bran contains:
Fiber
Wheat bran is a great way to get fiber into your diet. Wheat bran has about 6 grams of fiber per 1/4 cup, which is more than 20% of the daily suggested amount.
Protein
Wheat bran is another good plant-based source of protein. About 4 grams of protein are in a quarter cup of wheat bran.
Vitamins
Wheat bran is full of vitamins, like vitamin B6, niacin, riboflavin, and thiamine.
Minerals
Wheat bran is also full of minerals like iron, zinc, magnesium, and phosphorus.
Antioxidants
Wheat bran has phenolic acids and flavonoids, which are antioxidants that help protect the body from toxic stress.
Health Benefits of Wheat Bran
Here are some of the main ways wheat bran is good for your health:
Wheat bran is full of fiber, which helps keep your bowels moving regularly, prevents constipation, and lowers your risk of stomach problems like diverticulitis.
Wheat bran can help you lose weight because it is low in calories and high in fiber. Fiber makes you feel full for longer, which makes you eat fewer calories overall.
Wheat bran has a lot of soluble fiber, which binds to bile acids in the gut and gets rid of them from the body. This lowers cholesterol.
Wheat bran is rich in antioxidants, which help to protect the body from chronic diseases like heart disease, diabetes, and cancer.
culinary uses of wheat bran
Wheat bran can be used to add texture and nutrition to baked items like bread, muffins, and cookies.
In a recipe, it can replace up to 25% of the flour without changing the taste too much.
It is important to remember that using too much wheat bran can make baked goods thick and dry.
Wheat bran can be added to oats, granola, smoothies, and muesli to make them more healthy and give them a different texture.
It can be made into a healthy and filling breakfast by mixing it with other grains like rolled oats, quinoa, and millet.
Precautions
Wheat bran is usually safe to eat, but you should add it to your diet slowly to keep your digestive system from getting upset.
To avoid diarrhea, it is also important to drink a lot of water when eating wheat bran.
How to store wheat bran
Storing wheat bran properly is important to maintain its freshness and avoid it from spoiling. Here are some suggestions for keeping wheat bran:
In an Airtight Container
Wheat bran should be kept in a container that doesn’t let air in so it doesn’t soak up wetness and smells from the air. Wheat bran should be kept in a glass jar or a plastic container with a tight lid.
In a dry, cool place
Wheat bran should be kept in a cool, dry place that is away from heat and direct sunlight. When bran is exposed to heat and light, it can go bad and smell bad.
Inside the fridge
Wheat bran can be kept in the fridge to make it last longer. It should be kept in a container that doesn’t let air in and put in the crisper box of the fridge to keep it dry and cool.
In the Freezer
Wheat bran can also be stored in the freezer to increase its shelf life. It should be kept in a container that doesn’t let air in or in a freezer bag to keep it from getting wet or getting freezer burn. Before you can use wheat bran that has been frozen, you should let it sit out at room temperature for a few hours.
Conclusion
Wheat bran is a flexible food that can be used in many different ways in the kitchen.
It has a lot of fiber, vitamins, minerals, and antioxidants, which makes it a healthy addition to any meal.
Wheat bran can add texture, taste, and nutrition to baked goods, breakfast cereals, smoothies, yogurt, soups, stews, meat dishes, and fried foods.
