Raisin bran is a popular breakfast cereal because it is convenient, tasty, and healthy.
While raisin bran is made by a variety of companies, it usually contains bran flakes, raisins, sweeteners, salt, added flavors, and vitamins and minerals.
Many people assume that raisin bran is a nutritious breakfast cereal because the word “bran” is often associated with healthy foods, but you might be surprised.
This article examines whether raisin bran is a healthy cereal, as well as its nutritional makeup, potential benefits, and drawbacks.
Nutrition and Ingredients
While raisin bran is available in a variety of brands, the basic ingredient list and nutrient composition are largely the same.
Whole grain wheat, raisins, wheat bran, sugar, brown sugar syrup, malt flavor, salt, and added vitamins and minerals are all common ingredients in raisin bran cereals.
Raisin bran is high in fiber, protein, and added micronutrients and is relatively calorie dense.
The table below shows the nutritional content of a 1-cup (55–61-gram) serving of raisin bran from three popular brands.
Although there isn’t a lot of research on the health benefits of raisin bran cereal, studies have shown that certain nutrients in the cereal may be beneficial.
High in Fiber
For most people, the recommended daily fiber intake is around 30 grams. However, most people in the United States only get about half of that amount in a typical day, according to surveys (4Trusted Source).
One-sixth of those requirements can be met by a single serving of raisin bran cereal, which is primarily made up of wheat and bran.
It is critical to consume enough fiber to maintain digestive health. It helps to maintain bowel regularity and protects against colon cancer (5Trusted Source).
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Fiber keeps you fuller for longer and may help prevent blood sugar drops between meals. Fullness sensations can also help you avoid overeating, which is beneficial if you’re trying to lose weight or avoid gaining weight.
Fiber may also help to lower your risk of heart disease, type 2 diabetes, and other chronic diseases.
Good Source of Micronutrients
A one-cup (60-gram) serving of raisin bran contains a wide range of essential vitamins and minerals.
Many of these micronutrients are added through fortification, which is the process of adding vitamins and minerals that aren’t naturally present in a food item to make it more nutritious.
This is advantageous because many Americans do not get enough iron, calcium, or vitamins A, C, D, and E in their diet. Cereals that have been fortified with micronutrients are a simple and effective way to boost your micronutrient intake.
Furthermore, folic acid, a synthetic form of the B vitamin folate, has been found to help reduce the incidence of neural tube defects in the United States.
Raisin bran is also a good source of iron, which is important for preventing anemia caused by iron deficiency.
It’s important to note that different brands of raisin bran contain different amounts of these nutrients, so read the nutrition label to find a product that contains the micronutrients you need.
Although raisin bran contains several beneficial nutrients, it is high in added sugar and refined carbohydrates.
According to the 2015–2020 Dietary Guidelines for Americans, added sugar should account for no more than 10% of total daily calories. For someone on a 2,000-calorie diet, this equates to about 12 teaspoons (50 grams).
Furthermore, the American Heart Association recommends that women consume no more than 6 teaspoons (25 grams) of added sugar per day, while men consume no more than 9 teaspoons (38 grams).
Up to 20 grams of sugar can be found in one cup (60 grams) of raisin best bran cereal.
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