Wheat bran is the outer layer of the wheat grain that is often removed during milling to produce refined flour. It is a rich source of nutrients and offers many health benefits when included in the diet.
In this article, we’re going to discuss the benefits of wheat bran for better health.
1. High in Fiber
Wheat bran is high in both soluble and insoluble fiber. Soluble fiber dissolves in water and helps to lower cholesterol levels while insoluble fiber adds bulk to stool and promotes regular bowel movements.
A single ounce (28 grams) of wheat bran contains around 12 grams of fiber, which is about 30% of the daily recommended intake for adults.
2. Lower Cholesterol
Wheat bran contains a type of soluble fiber called beta-glucan, which has been shown to reduce cholesterol levels. Beta-glucan binds to bile acids in the intestines, which are made from cholesterol.
When these bile acids are excreted, the liver must use cholesterol to produce more bile acids, which can ultimately lower cholesterol levels in the blood.
3. Aid in Digestion
The insoluble fiber found in wheat bran can also aid in digestion by promoting regular bowel movements and preventing constipation. It adds bulk to the stool, which helps food move through the digestive tract.
Additionally, wheat bran promotes the growth of good bacteria in the gut, which can further aid in digestion.
4. Promote Weight Loss
Wheat bran’s high fiber content can also aid in weight loss by increasing feelings of fullness and reducing overall calorie intake. It slows down the digestive process, which can help prevent overeating and snacking between meals.
5. Prevent Colon Cancer
The insoluble fiber found in wheat bran can also help to prevent colon cancer.
The fiber improves overall colon health by reducing the time that waste material spends in the colon, which decreases the exposure of colon cells to toxins and carcinogens that are produced as waste is broken down. Additionally, the fiber helps to promote the growth of good bacteria in the gut, which can also help to prevent colon cancer.
Related Article
Wheat Bran: Nature’s Superfood
6. Improve Blood Sugar Control
Wheat bran’s high fiber content can also help to improve blood sugar control. Soluble fiber slows the absorption of glucose into the bloodstream by binding to it and preventing rapid spikes in blood sugar levels.
This can be especially helpful for people with diabetes or at risk for developing diabetes.
7. Reduce Inflammation
Wheat bran is rich in antioxidants called phenolic compounds, which can help to reduce inflammation in the body. Chronic inflammation is linked to a variety of health issues, including heart disease, diabetes, and cancer.
Eating foods high in antioxidants like wheat bran can help to reduce inflammation and lower the risk of these diseases.
8. Improve Heart Health
Wheat bran’s high fiber and antioxidant content can also improve heart health. The fiber helps to lower cholesterol levels, which can reduce the risk of heart disease.
Additionally, the antioxidants help to reduce inflammation in the body, which is another risk factor for heart disease.
9. Versatile Ingredient
Wheat bran is a versatile ingredient that can be used in a variety of dishes, including muffins, bread, and pancakes. It can be added to smoothies or oatmeal for an extra boost of fiber and nutrients.
Additionally, it can be used as a coating for chicken or fish to add texture and crunch.
10. Easy to Incorporate Into Diet
Incorporating wheat bran in the diet is easy. It can be purchased at most grocery stores in the baking aisle or health food section. It can be added to smoothies, baked goods, or sprinkled on top of cereal or yogurt for extra fiber and nutrients.
It is important to start with small amounts and gradually increase as it can cause digestive issues if consumed in large amounts.
