You should start your metabolism by having…
…a healthy nutritious breakfast and increase your energy levels…
…for the next day. Getrees like bran flakes are a popular choice…
But are they a healthy choice for quick breakfast?
In order to find if they are good for you, we examined..
…the nutritional contents of many popular bran flakes…
…and the results are striking. Check out the bran flakes…
…to start your busy day the healthiest.
But before we continue, let’s hear our friend’s words…
This is Cornell’s words…
You know the drill: get up, shower, grab a bowl, a spoon, and a box of corn flakes…
…and you’re ready to go. Does this ring a bell? Well, I’ve got some good news for you.
If you’re eating corn flakes for breakfast because you think they’re healthy…
…you might as well be eating chocolate cake. Perhaps you should try bran flakes.
The outer component of a wheat kernel, known as bran…
…is often eliminated during the refining process. It is high in fiber, vitamins…
…healthy fats, minerals, and antioxidants and is classified as a whole grain.
Because of its excellent nutritional content and fiber-rich layer…
…you will stay fuller for longer. This is due to the fact that your body…
…digests complex carbohydrates more slowly…
…preventing a spike in blood sugar levels.
Given that the word “bran” is often associated with healthy foods, many people assume that raisin bran is a nutritious breakfast cereal, but you may wonder whether this is the case.
Is bran flakes healthy
Let’s start talking about it…
What are The Main Ingredients of Bran Flakes?
While the components vary between the bran flake brands slightly…
…whole wheat is the main ingredient in all. The word ‘full’ is the key…
…to the research, because this means that the bran kernel has not been….
…mixed with other kernels and is left intact. The healthier choice…
…is wholegrain wheat than refined wheat.
The external layer of the wheat kernels is wheat bran…
…which is rich in ore and a good fiber source. It is used in cereal because…
…its taste is slightly sweet, nutty and naturally sweets the aroma.
Nevertheless, numerous brands have added sugar to their bran flakes…
…adding empty calories. The malt extract of Barley is found in all the brands…
…that we have been investigating. It is used to improve the flavor…
…of high-fiber cereals and otherwise sweeten the bitter flavour.
Even some salt was contained in all bran flake brands we checked…
Keep going!
The Nutritional Values of Bran Flakes
The exact nutritional values vary according to brand of bran flakes you choose…
We looked at the dietary values per 100g of the Branded Variety…
…and also the brand versions of the supermarket to make a fair comparison.
Are Bran Flakes High in Sugar?
The Best Bran Flake of Kellogg have the highest sugar content…
…in comparison to other brands, which is 14 g per 100g.
There are brands other than 10.8 g and 12 g of sugar…
…which we researched for this article. Foods with high sucrose levels…
…are classified like foods with 22.5 g or more sugar per 100 g…
…while those with less than 5 g sugar per 100 g are foods with low sugar content.
Bran flakes somewhere in the middle – not low in sugar…
..but not high in the sugar category. On the NHS website not more than..
…30 g of sugar per day is recommended in an adult…
…about 7 cubic cubes of sugar. You will have between 5. 4 g and 7 g of sugar…
…depending on your brand of flake, if you consume 50 g of it (a huge portion).
This is about 20% of the recommended daily intake of sugar…
If bran flakes are one day the only sugar you eat, then it’s not a problem…
…to eat them as long as you look at the size of your portion.
However, you will quickly exceed the recommended daily sugar intake…
…if you eat high-sugar food throughout the day and bran flakes will definitely help.
Although bran flakes are not very high in sugar, it is still better…
…to choose a whole grain cereal that doesn’t contain additional…
…sugar for a healthier option, particularly if you try…
…to reduce weight or sugar consumption.
Do not add any sugar to the breakfast if you choose a bowl of bran flakes…
…rather, use fresh berries to a sweeter taste and get a five-a-day taste too!
Bran flakes are extremely fatty and have the lowest fat…
…of only 2.4g per 100g for the Tesco variety.
But it is important to remember that brand flakes are eaten…
…very rarely without milk, so when milk is added the nutritional…
…content of a bowl of it is changed.
Depending on how you choose full-fat, semi-skimmed or skimmed milk…
…a serving of bran flakes will increase the fat content.
Go on!
Are Bran Flakes a Good Source of Fiber?
Fibre is abundant in wholewheat cereals like bran flakes…
This is encouraging because there is significant evidence…
…that eating a high-fiber diet reduces the risk of type 2 diabetes and colon cancer.
It’s also necessary for digestion and constipation prevention…
Choosing foods high in fiber can help us feel satisfied for longer…
…which can promote weight loss and prevent snacking between meals.
According to government guidelines, an adult should consume 30 grams….
…of fiber per day in a well-balanced diet. Most adults, on the other hand…
…only ingest 18g per day on average. Bran flakes are high in fiber…
…a 50g serving provides about a fourth of the daily fiber requirement.
Use bran flakes to give crunch to a fat-free yoghurt for lunch…
…or as a topping for a fruit pie instead of crust to enhance your fiber intake.
What is the Fat Content of Bran Flakes?
Bran flakes are extremely low in fat, with the Tesco type…
…containing only 2.4g per 100g. It’s crucial to realize, however…
…that bran flakes are rarely consumed without milk, therefore…
…the nutritional value of a bowl of bran flakes changes when milk is added.
If you combine bran flakes with milk, the fat level will rise depending…
…on whether you use full-fat, semi-skimmed, or skimmed milk.
Protein Content in Bran flakes
The products we looked at have protein content ranging…
…from 10.6g to 12g per 100g. Protein is essential for the development…
…and maintenance of our body tissue and muscles…
…and according to the NHS website, an average adult…
…should consume 50g of protein every day.
If you have 50 grams of bran flakes for breakfast…
…you’ll get roughly 5-6 grams of protein…
…however this does not include any milk. Add a tablespoon…
…of fat-free Greek yoghurt on top for an extra protein boost.
These are our recommendation…
Healthy Cereals You Need To Try
Kellogg’s Cornflakes
Kellogg’s Cornflakes are a cereal classic, and it’s no surprise…
…they’ve been around for so long: they’re extremely nutritious.
Cornflakes are minimal in fat and sugar; but, if you want a sweeter taste…
…don’t add too much sugar!
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Next one…
Nestle Frosted Shreddies
Because these Shreddies are frosted, they have a lower sugar level…
…than some of the other cereals we looked at. Although you shouldn’t…
…eat these every morning, you won’t be dusting sugar on them…
…so don’t feel bad if you or the kids indulge every now and then.
They also have the lowest sat fat content..
- Delicious malty cereal squares with a tasty frosting, for a satisfyingly crunchy bite at breakfast
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Kellogg’s All-Bran Prebiotic Oaty Clusters Original Cereal
This cereal is high in fiber, with 22 grams per serving…
It’s also low in sugar and will help you stay satiated throughout the day!
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Last, but not least…
Nestle Cheerios
Those delectable little Os aren’t only scrumptious…
…but they’re also a good breakfast option. Sprinkle some berries…
…or slice a banana on top to make this an extra nutritious cereal…
…alternative and help you meet your 5-a-day goal!
And that’s it!
Sum Up
Bran flakes are a healthier alternative to many other cereals…
…because they are not frosted or sugar-coated. They do, however…
…contain sugar, therefore we recommend looking at low-sugar…
…alternatives to the popular brands.
Bran flakes’ high fibre content is an excellent reason to eat a bowl…
…as part of a healthy diet. Bran flakes provide a speedy…
…and healthy start to the day when combined with…
…skimmed milk and healthy toppings such as berries.
Conclusion
Do you think bran flakes healthy?
Share what do you think about it with us!
Also, if you have more questions about bran flakes, feel free to ask us!
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Hi there! I’m a food enthusiast and journalist, and I have a real passion for food that goes beyond the kitchen. I love my dream job and I’m lucky enough to be able to share my knowledge with readers of several large media outlets. My specialty is writing engaging food-related content, and I take pride in being able to connect with my audience. I’m known for my creativity in the kitchen, and I’m confident that I can be the perfect guide for anyone looking to take their culinary journey to the next level.
