Wheat bran is one of the wheat kernel’s three layers.
It’s removed during the milling process, and some people might dismiss it as a waste product.
It is, however, high in plant compounds and minerals, as well as a good source of fiber.
Its nutritional profile, in fact, may improve your health and reduce your risk of developing certain chronic diseases.
Everything you need to know about wheat bran is right here.
What Is Wheat Bran?
The bran, endosperm, and germ are the three parts of a wheat kernel.
The bran is the wheat kernel’s hard outer layer, which is densely packed with nutrients and fiber.
The bran is stripped from the wheat kernel during the milling process and becomes a byproduct.
Wheat best bran has a nutty, sweet taste. It can be used to give bread, muffins, and other baked goods more texture and flavor.
Wheat bran is chock-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 bran is also a good source of zinc and copper. It also contains more than half of the daily value (DV) of selenium and more than twice the daily value (DV) of manganese.
Wheat bran is nutrient-dense while also being low in calories. Half a cup (29 grams) contains only 63 calories, which is insignificant given the amount of nutrients it contains.
It’s also low in total fat, saturated fat, and cholesterol, and it’s a good source of plant-based protein, with about 5 grams in half a cup (29 grams).
Wheat bran’s fiber content is arguably its most impressive feature. Wheat bran contains nearly 13 grams of dietary fiber in half a cup (29 grams), which is 99 percent of the daily value.
Promotes Digestive Health
Wheat bran has numerous digestive health benefits.
It’s a concentrated source of insoluble fiber that bulks up your stool and speeds up its passage through your colon.
To put it another way, the insoluble fiber in wheat bran can help relieve or prevent constipation and maintain regular bowel movements.
Furthermore, studies have shown that wheat bran can reduce digestive symptoms like bloating and discomfort and is more effective than other forms of insoluble fiber like oats and certain fruits and vegetables at increasing fecal bulk.
May Help Prevent Certain Cancers
Another potential health benefit of wheat bran is its potential role in the prevention of certain cancers, one of which is colon cancer, the third most common cancer in the world.
Wheat bran cereal consumption has been linked to a lower risk of colon cancer in both humans and mice in numerous studies.
Furthermore, when compared to other high-fiber grain sources, such as oat bran, wheat bran appears to inhibit tumor development in people’s colons more consistently.
its effect on colon cancer risk is likely due in part to its high fiber content, as a high-fiber diet has been linked to a lower risk of colon cancer in multiple studies.
However, its fiber content may not be the only factor in lowering this risk.
Other wheat bran components, such as natural antioxidants like phytochemical lignans and phytic acid, could also play a role.
In test-tube and animal studies, wheat bran consumption has been shown to significantly increase the production of beneficial short-chain fatty acids (SCFA).
SCFAs are a major source of nutrition for colon cells, and they are produced by healthy gut bacteria.
Though the mechanism is unknown, laboratory studies show that SCFAs help prevent tumor growth and cause cancer cells in the colon to die.
its phytic acid and lignan content may also protect against the development of breast cancer.
In test-tube and animal studies, these antioxidants inhibited the growth of breast cancer cells.
its fiber content may also help to reduce the risk of breast cancer.
Fiber may increase the amount of estrogen excreted by your body by inhibiting estrogen absorption in the intestines, resulting in a decrease in circulating estrogen levels, according to studies.
A reduction in circulating estrogen could be linked to a lower risk of breast cancer.