Wheat bran is a byproduct of wheat processing that is often underestimated in modern diets, despite its rich nutritional value.
They are a source of fiber (14 g of fiber per 100 g of product), vitamins, and minerals that play an important role in maintaining health.
Bran is rich in B vitamins, especially B1 (thiamine), B3 (niacin), and B5 (pantothenic acid), which are important for carbohydrate and fat metabolism.
Among the minerals found in wheat bran, iron, magnesium, phosphorus, and zinc stand out. These minerals help strengthen the immune system, support bone health, and participate in cellular metabolic processes.
Incorporating wheat bran into the diet may help improve digestion, lower cholesterol levels, and even maintain a healthy weight.
Nutritional Value
The glycemic index of wheat bran is low. Its caloric value is about 216 kcal per 100 g, and the carbohydrate content is about 28 g, of which 14 g is fiber.
Since bran is high in fiber, its GI remains within 1-2.
Wheat bran can be included in a keto diet in small amounts (1-2 tablespoons), as it can help balance the diet and improve digestion.
Lipid Profile
Wheat bran contains a small amount of fat, and its lipid profile primarily shows unsaturated fatty acids. The main types of fats in wheat bran are as follows:
- Saturated fatty acids: make up about 10% of total fats.
- Monounsaturated fatty acids: make up about 30% of total fats.
- Polyunsaturated Omega-3 (ALA): make up about 1% of total fats.
- Polyunsaturated Omega-6 (LA): make up about 50% of total fats.
Interesting Facts About Wheat Bran
Wheat bran helps control blood sugar levels. Due to its high fiber content and low glycemic index, it can contribute to more stable blood glucose levels.
Bran can be used in cooking. It is added to baked goods, cereals, smoothies, and even soups, adding texture and nutrients to dishes.
Wheat bran is an excellent source of antioxidants. Some of the compounds found in bran have antioxidant properties that help combat oxidative stress in the body.
Wheat bran is a natural source of energy. It contains complex carbohydrates that provide a steady source of energy over a longer period.
They can be added to homemade cosmetics. Wheat bran is often used in scrubs and face masks due to its exfoliating properties.
