It's the outer layers of the grain cereal, and can be wheat or oats, resulting from the refining process. And although it might seem otherwise, the fact is that this natural cereal wrapper has multiple beneficial health properties.
We will talk about Wheat Bran in detail and how it's beneficial for you. Wheat bran is well known for providing a significant source of dietary fiber, but it is also a great source of minerals and some vitamins. According to Harvard University’s “Nutrition Source” , high intake of cereal fiber and whole grains such as wheat bran is linked to a reduced risk of heart disease and metabolic syndrome.
Let's have a look at the Nutritional side of Wheat Bran:
Vitamins
Wheat bran is a good source of the B vitamins, vitamin B6, riboflavin and thiamin, folic acid, B9 and pantothenic acid, B5. Finally, wheat bran provides a small amount of the fat-soluble vitamins E and K.
Minerals
Wheat bran is a rich source of eight important minerals. It is exceptionally high in manganese, magnesium, selenium and phosphorus. Dropping a little but still considered to be a good source, wheat bran provides iron, zinc and copper and potassium. The final mineral found in wheat bran is calcium.
Fatty Acids
Even though wheat bran contains a small amount of saturated fat. it also provides healthy omega-3 and omega-6 fatty acids.
Fibre
One of the most remarkable properties of wheat bran is that it is highly rich in fibre and therefore, is very beneficial to facilitate intestinal transit and improve constipation problems.
Benefits:
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Wheat bran should be incorporated in your diet with other beneficial foods for constipation.Similarly, wheat bran can be very appropriate in diets or people with obesity, since the outer layer of the cereal reduces the absorption of nutrients. Furthermore, it is appropriate to control appetite and increase satiety, so you feel you need to eat less.
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People suffering from anaemia or low iron levels take bran, because this part of the cereal has a considerable contribution of the mineral. For the same reason, it is appropriate for those who perform physical exertion or strenuous sport and therefore need a lot of iron.
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One type of phytonutrient especially abundant in whole grains including whole wheat bran are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease.
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Because of the presence of unsaturated fatty acids, wheat bran increases good cholesterol and thus helps prevent cardiovascular or heart disease.
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It also contains antioxidants that prevent many other serious conditions such as cancer even while helping keep young cells.
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Wheat bran helps in maintaining healthy body weight.
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It also helps in reducing risk of Metabolic Syndrome.
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Whole grains such as wheat bran acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.
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Eating foods high in insoluble fiber, such as wheat bran, can help women avoid gallstones, as stated by a study published in the American Journal of Gastroenterology.
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Fiber in wheat bran is protective against Postmenopausal Breast Cancer
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Whole Grains such as wheat bran may be protective against Childhood Asthma
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Eating a serving of whole grains, such as whole wheat bran, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).
Ways to Use Wheat Bran:
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Add wheat bran to your cooking repertoire for healthy benefits and for a nutty, chewy addition to your meals.
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Wheat bran can be used in muffins, dinner rolls, waffles, pancakes and breads.
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Sprinkle wheat bran on both hot and cold cereal.
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Wheat bran is a great healthy addition to soups and stews.
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Mix wheat bran with bread crumbs when breading meat, fish or vegetables for sauteing or baking.
However, note that wheat bran should be taken in moderation with up to 20 to 30 grams per day as exceeding this amount could cause side effects such as flatulence, bloating, diarrhoea, etc. Just as with oat bran we can incorporate it in milk, yogurt, smoothies, salads and you should also drink plenty of water.
It will also be important to know that wheat bran is contraindicated in people who have recently suffered from appendicitis, gastric ulcers, colitis, irritable bowel syndrome, gastritis and other gastrointestinal disorders. Likewise, people with celiac disease cannot eat it because of the wheat.