Wheat bran: what it is and what its nutritional values ​​are

Wheat bran: what it is and what its nutritional values ​​are

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There bran it is an element resulting from the grinding of cereals, consisting of the residue from the fibrous shell that covers the wheat seeds.

There wheat bran for many years it was considered a waste product, so much so that it was used exclusively for feeding livestock, but not for human consumption. However, in recent years things have been exchanged, and in recent decades its importance within food for human beings has been gradually recognized.

Moreover, with regard to wheat bran, we can well underline that the best known bran is the one obtained from the grinding of wheat, and that it is possible to buy on the market obtained from durum wheat, soft wheat or in the form of a mixture of both types.

The nutritional values ​​of wheat bran

THE nutritional values ​​of wheat bran are of undoubted interest and, for this very reason, wheat bran has ended up being a recurring ingredient of many foods also for humans and no longer, as we have understood above, only for horses and other cattle.

In particular, we recall how 100 grams of soft wheat bran are able to provide about 206 calories, and contain about:

  • 8 g of water,
  • 14 g of protein,
  • 5.5 g of lipids,
  • 0 mg of cholesterol,
  • 26 g of carbohydrates,
  • 20 g of starch,
  • 3.8 g of soluble sugars,
  • 42 g of fiber,
  • 28 mg of sodium,
  • 13 mg of iron,
  • 1160 mg of potassium,
  • 110 mg of calcium,
  • 1200 mg of phosphorus,
  • 550 mg of magnesium,
  • 0.99 mg of zinc,
  • 1.23 mg of copper,
  • 4.3 µg of selenium,
  • 0.89 mg of vitamin B1 or Thiamine,
  • 0.36 mg of vitamin B2 or Riboflavin,
  • 29.6 mg of vitamin B3 or Niacin,
  • 1.9 mg of vitamin E,
  • 1 µg of vitamin A retinol eq.

Is wheat bran good for you?

Having clarified the above, the wheat bran it is certainly a food of great utility to bring interesting nutritional values ​​to one's body.

However, keep in mind that not everyone should ingest wheat bran too easily. In particular, attention should be paid to the consumption of wheat bran by those subjects who are being treated with certain digoxin-based cardiotonic drugs. In fact, the fibers of wheat bran act by "trapping" the drug and reducing its quantity in the blood, especially in elderly subjects. Therefore, the efficacy of the cardiotonic drug could be compromised, with what follows, even if theoretically the drug concentration should remain within the therapeutic range of efficacy.

Read also: Difference between wheat and wheat

Where to buy wheat bran

There wheat bran it can be easily purchased all year round and in numerous stores, considering that it is a common element, which can be produced anywhere.

What are the advantages and disadvantages of consuming wheat bran

There are numerous advantages of consumption of wheat bran, an element that thanks to its nutritional properties and its typical components can bring to our body some certainly not indifferent and not underestimated benefits.

Among the main ones, we note how wheat bran is able to give a concrete helping hand in an attempt to regularize digestive activity. In fact, it contains a very high quantity of fibers, most of which are insoluble, which therefore are not digested and allow to reduce intestinal transit time and increase fecal mass.

In addition, thanks to its caloric intake and high satiating power, wheat bran is often found in low calorie diets. Finally, having assessed that wheat bran can promote the reduction of the absorption of fats and sugars, this ingredient is also a valid support in the hypothesis of hypertriglyceridemia, high cholesterol, glucose intolerance and diabetes conditions.

Obviously, like all food ingredients, some points of attention or, if you prefer, some contraindications can also be traced back to wheat bran. In particular, regarding the consumption of wheat bran, it must always be remembered that this cereal contains gluten. It follows that wheat bran should not be consumed by celiacs or by those suffering from gluten intolerance.

Finally, considering that it tends to be a laxative food, its use is obviously not recommended by all those people who already have intestinal problems such as colitis. Prolonged use of wheat bran, especially in large quantities, could feed ailments such as bloating and flatulence.

We hope that these brief tips on wheat bran have been useful for you to improve your knowledge of this food, once unjustly relegated to the sole feeding of livestock (and horses in particular), and today instead more and more appreciated by humans. for its nutritional values ​​and the benefits it can bring to our body, which we briefly tried to comment on in the last few lines.

Of course, in order to know even more, we can only refer you to a good nutritionist, who will certainly be able to satisfy your interest in this food, and will allow you to understand whether or not it is appropriate to introduce wheat bran into your diet. and in what quantity. A good awareness that we advise you to follow, rather than reading about the do-it-yourself diets that you can find in abundance online, but that we do not suggest you to adopt without first talking to your doctor.

Video: Foods Rich in Iron - Wheat Bran (July 2022).


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