Wheat branis one of the three layers of wheat kernel.
Scraped during the grinding process and evaluated as a by-product wheat branis ignored as being considered unavailable to some people.
Still, it is rich in many plant compounds and minerals and is an excellent source of fiber.
In fact, its nutritional profile is very good for human health and can reduce the risk of some chronic diseases.
What is Wheat Bran?
Wheat kernel consists of three parts: bran, endosperm, and seed.
Bran is the hard outer layer of wheat kernel that binds tightly with various nutrients and fibers.
During the grinding process, bran is extracted from the wheat kernel and becomes a byproduct.
Wheat bran It has a sweet flavor. It is used to add texture to bread, cakes and other baked goods.
Nutritional Value of Wheat Bran
Wheat bran It is full of many nutrients. A half-cup (29-gram) serving provides:
Calories: 63
Fat: 1.3 grams
Saturated fat: 0.2 grams
Protein: 4.5 grams
Carbohydrates: 18.5 grams
Dietary fiber: 12.5 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 brancontains a good amount of zinc and copper. In addition, seleniumIt provides more than half of the daily value of flour and more than the daily intake of manganese.
Wheat bran Besides its nutrient density, it is also low in calories. Half a cup (29 grams) has only 63 calories, which is a small value considering the nutrients it contains.
What's more, in addition to total fat, saturated fat, and cholesterol, half a cup (29 grams) contains about 5 grams of protein, so it's a good source of plant-based protein.
Probably, wheat branThe most impressive feature of it is its fiber content. Half a cup (29 grams) wheat branProvides about 99 grams of dietary fiber, which is 13% of the DV.
What Are the Benefits of Wheat Bran?
Beneficial for digestive health
Wheat branoffers many benefits for digestion.
This is the dense source of insoluble fiber that adds bulk to the stool and speeds up the movement of stool through the colon.
In other words, wheat bran The insoluble fiber in it helps relieve and prevent constipation and keep bowel movements regular.
Also, researches, wheat branIt is more effective than other forms of insoluble fiber such as oats and some fruits and vegetables.
Wheat bran which are also indigestible fibers that act as a food source for healthy gut bacteria, thus increasing the numbers that support gut health prebiotics It is also rich in terms of
May help prevent some types of cancer
Wheat branAnother health benefit is its possible role in preventing certain types of cancer, one of which - colon cancer - is the third most common cancer worldwide.
Numerous studies in both humans and mice, wheat bran has linked its consumption to a reduced risk of colon cancer.
The second reason to use the wheat brantumor growth in human colon, oat bran more consistently blocking than other high-fiber grain sources such as.
Wheat branThe effect of ss on colon cancer risk is likely to be due to high fiber content, as multiple studies show that high fiber diets are associated with a reduced risk of colon cancer.
Wheat branThe fiber content of s may not be the only factor contributing to reducing this risk.
Other components of wheat bran - such as phytochemical lignans and natural antioxidants like phytic acid - may play a role in this.
Wheat bran consumption has been shown to significantly increase the production of short chain fatty acids (SCFA) useful in test-tube and animal studies.
SCFAs are produced by healthy gut bacteria and are an important food source for colon cells.
Although the mechanism is not fully understood, laboratory studies show that SCFAs help prevent tumor growth and lead to the death of cancer cells in the colon.
Wheat bran, phytic acid and plays a protective role against the development of breast cancer due to its lignan content.
These antioxidants inhibited breast cancer cell growth in test-tube and animal studies.
In addition, wheat branThe fiber contained in it may also help reduce the risk of breast cancer.
Studies have shown that fiber can increase the amount of estrogen excreted by the body by inhibiting estrogen absorption in the intestines, causing a decrease in circulating estrogen levels.
This decrease in circulating estrogen may be associated with a reduced risk of breast cancer.
Good for the heart
Some observational studies have linked high-fiber diets with a reduced risk of heart disease.
In a recent study, daily over a three-week period wheat bran Those who consumed the cereal showed a significant reduction in total cholesterol. In addition, there was no reduction in "good" HDL cholesterol.
Research also shows that eating a diet high in dietary fiber can slightly lower blood triglycerides.
Triglyceridesare the types of fat found in the blood that are associated with a higher risk of heart disease.
Therefore, on a daily basis wheat bran Consuming it helps prevent heart disease by increasing fiber intake.
Wheat bran helps to lose weight
Wheat bran and other foods high in fiber can make you feel full. This helps maintain weight.
A review in the Department of Food Science and Nutrition at the University of Minnesota shows that "increasing dietary fiber consumption throughout the life cycle is a critical step in preventing the obesity epidemic found in developed countries.
What Are the Harms of Wheat Bran?
Wheat branAlthough it is a nutrient-dense food with many potential health benefits, it may also have some negative properties.
Contains gluten
Gluten is a family of proteins found in some grains, including wheat.
Most people can consume gluten without experiencing negative side effects. However, some individuals have difficulty tolerating this type of protein.
Celiac diseaseis an autoimmune disease in which the body mistakenly targets gluten as a foreign body, causing digestive symptoms such as abdominal pain and diarrhea.
Gluten consumption can damage the lining of the intestine and small intestine in people with celiac disease.
Some people experience digestive discomfort after consuming gluten, so they suffer from gluten sensitivity without celiac.
Therefore, people with celiac disease and gluten sensitivity, wheat bran gluten-containing grains, including
Contains fructans
Fructans are a type of oligosaccharide, which is a carbohydrate made up of a chain of fructose molecules with a glucose molecule at the end. This chain carbohydrate cannot be digested and fermented in the colon.
This fermentation process can cause gas and other unpleasant digestive side effects, for example abdominal pain or diarrhea, especially in people with irritable bowel syndrome (IBS).
Unfortunately, certain grains like wheat are high in fructans. If you suffer from IBS or have a known fructan intolerance. wheat branYou should avoid it.
Phytic Acid
Phytic acidis a nutrient found in all plant seeds, including whole wheat products. Especially wheat branIt concentrates inside.
Phytic acid can interfere with the absorption of some minerals such as zinc, magnesium, calcium, and iron.
Therefore, the absorption of these minerals may be reduced when consumed with a food high in phytic acid, such as wheat bran. This is why phytic acid is sometimes referred to as an antinutrient.
For most people on a well-balanced diet, phytic acid does not pose a serious threat.
Wheat Bran and Wheat Seed
Wheat germ is the embryo of the wheat grain, wheat branis the outer shell that is peeled off during processing in wheat flour production.
It provides a concentrated dose of vitamins and minerals, including wheat germ, manganese, thiamine, selenium, phosphorus, and zinc.
Also, each 30-gram serving contains 3.7 grams of dietary fiber. Although this is a good amount of fiber that can help support digestion and regularity, wheat branIt is about three times less than the amount found in.
Nutritionally wheat bran When comparing with wheat germ, both look very similar but when it comes to fiber content wheat bran prevails.
Wheat Bran and Oat Bran
Oat branis the outer layer of oats. Calories wheat branbut higher in protein.
Wheat brancontains insoluble fiber that cannot be digested by the body and helps support regularity.
Oat bran contains soluble fiber, which creates a gel-like sticky substance that binds to cholesterol in the digestive tract and pushes it out of the body through feces.
When it comes to micronutrients, both wheat and oat bran provide a range of B vitamins, including thiamine, riboflavin, and vitamin B6.
B vitamins help increase energy levels, focus, and overall strength. Both are also good sources of magnesium, phosphorus, zinc, and iron.
As a result;
Wheat bran It is extremely nutritious and an excellent source of fiber.
It is beneficial for digestive and heart health, and may even reduce the risk of breast and colon cancer.
However, it is not suitable for people with gluten or fructan intolerance, and its phytic acid content can interfere with the absorption of some minerals.
