Our daily diet must be composed of balanced proteins, carbohydrates , fats, vitamins , minerals and water.
Adequate consumption of vitamins and minerals guarantees proper functioning of our body. In this sense, one of the best sources of essential vitamins and minerals is wheat bran.
In addition to this, wheat bran offers important contributions to the digestive and circulatory system.
Here we present this article, in which we offer you important information about this food.
What is the wheat bran?
Wheat bran belongs to the group of cereals and flours and is the result of a part of the grinding of wheat grains, which comes from the five outermost layers of the grain, formed by a cuticle, epicarp, endocarp, testa. and the fifth called aleurone.
Wheat bran is very rich in insoluble fiber, mainly made up of arabinoxylans and, to a lesser extent, cellulose and β-glucans, as well as vitamins, minerals and antioxidant polyphenolic compounds .
After refining or processing the wheat grain, wheat bran is made up of the outer layers of the grain (specifically the pericarp and its different sublayers).
Publications have concluded that the consumption of wheat bran (insoluble fiber) on a regular basis has a protective effect against various diseases such as: cardiovascular, obesity and some gastrointestinal diseases such as constipation, diverticular disease and colorectal cancer, among others.
Wheat bran properties
Constituting a food with a high nutritional content, it has a large number of properties that make it particularly important:
vitamins
From complex B it contains: vitamin B5 (2.18 ug. each 100 g.) and vitamin B3 (18.28 mg. each 100 g.) and vitamin B2 (0.58 mg. each 100 g.) and vitamin B1 ( 0.52 mg every 100 g.)
The high content of vitamin K makes taking wheat bran beneficial for proper blood coagulation. This food is also beneficial for bone metabolism.
With an amount of 1.30 mg per 100 grams, wheat bran is also one of the foods with the most vitamin B6.
minerals
Wheat bran is high in phosphorus, which is important in the formation of bones and teeth. It plays an important role in how the body uses carbohydrates and fats. It is also necessary for the body to make protein for the growth, maintenance, and repair of cells and tissues.
On the other hand, its high iron content makes wheat bran help prevent iron deficiency anemia or iron deficiency anemia.
Due to the amount of iron that this food provides, it makes this a recommended food for people who practice intense sports since these people have a high consumption of this mineral.
Also rich in potassium , it helps good circulation, regulating blood pressure, making it a beneficial food for people who suffer from hypertension. The potassium contained in this food helps regulate body fluids and can help prevent rheumatic diseases or arthritis.
The high zinc content of wheat bran makes it easier for our body to assimilate and store insulin.
The zinc it contains contributes to developmental maturity and helps in the growth process, as well as being beneficial for the immune system and wound healing and helps metabolize proteins. It also helps fight fatigue and is involved in the transport of vitamin A to the retina.
Fiber
Wheat bran, being an insoluble fiber, is effective in helping to normalize intestinal function, by reducing intestinal transit time and increasing the volume, as well as the weight of feces.
calories
Wheat bran contains 216 kcal per 100 grams, but the important thing is that it does not give us empty calories, since it is accompanied by other micronutrients and fiber.
Wheat bran is an insoluble fiber, so it does not dissolve in water and passes through the gastrointestinal tract relatively intact and is therefore not a source of calories.
Health benefits of wheat bran
Being one of the most important cereals, it brings with it many benefits that we mention below:
Promotes intestinal transit
Scientific studies in this regard indicate that wheat bran is involved in the regulation of digestive physiology and health, delaying gastric emptying, accelerating intestinal transit and increasing fecal mass.
The increase in fecal mass is greater with the consumption of wheat bran than with other cereals such as oats or vegetables and fruits.
In 2010, the EFSA (European Food Safety Authority) , included wheat bran fiber in the authorized health claims of foods, alleging that the consumption of at least 10 g/day of wheat bran fiber increases the fecal mass and significantly accelerates intestinal transit.
Protects cardiovascular health
The high content of vitamin B3 in wheat bran makes it a beneficial food for the circulatory system.
An article published by Sonia Lorena Almeida et al., titled “Fiber and its health benefits” , suggests that increased intake of dietary fiber, especially cereal fiber, is associated with a lower risk of dying from cardiovascular diseases. and all types of cancer.
In addition, vitamin B6 this food helps prevent heart disease.
Reduces high triglycerides
Wheat bran favors intestinal transit, which leads to less absorption of fats such as butter and oil for the production of triglycerides in the body.
Increases good cholesterol
Due to its high content of unsaturated fatty acids, it facilitates the increase of good cholesterol (HDL). In addition, its vitamin B3 or niacin content can help reduce cholesterol levels.
The vitamin B5 in this food also makes it recommendable for reducing excess cholesterol.
Lowers the risk of diabetes
Soluble fiber can decrease the absorption of simple carbohydrates, favoring blood glucose levels . Due to its high content of vitamin B3, this food is recommended to combat this type of disease.
Regulates high blood pressure
According to a study presented at the 2019 American College of Cardiology Middle East Conference , eating high-fiber foods reduces the risk of high blood pressure.
Likewise, the potassium content in this fiber helps good circulation, regulating blood pressure, being beneficial for people who suffer from this disease.
Combat cell deterioration
Wheat bran contains phosphorus, a mineral necessary for the body to produce protein for the growth, maintenance, and repair of cells and tissues.
It also contributes to developmental maturity and aids in the growth process, as well as being beneficial for the immune system and wound healing and helps metabolize proteins.
Promotes weight loss
High-fiber grains tend to make you feel fuller than low-fiber foods, so you’ll likely eat less and stay full longer.
Also, high-fiber foods tend to take longer to digest and are less “energy dense,” meaning they have fewer calories for the same amount of food.
Reduces stress and depression
Rich in vitamin B2 or riboflavin like this food, it is useful to improve nervous problems such as insomnia, anxiety or stress
It is recommended during pregnancy
Vitamin B1 or thiamine is highly recommended during pregnancy or lactation and also after operations or during periods of convalescence, because in these periods there is a greater wear of this vitamin.
A diet high in insoluble fiber can reduce the risk of developing hemorrhoids and small pouches in the colon (diverticular disease).
Combat migraines and headaches
Vitamin B5 or pantothenic acid, which is abundant in wheat bran, makes this food useful for fighting stress and migraines.
Improves the appearance of the skin
Thanks to the consumption of wheat bran and other foods rich in vitamin B2, they can help maintain good skin health.
Contraindications of wheat bran
As with any rule, the excess consumption of wheat bran has its contraindications. Here are some recommendations and observations in this regard:
It should be consumed in moderation
The adequate intake of wheat bran is established between 20 and 30 g per day. If 30 g per day are exceeded, flatulence, abdominal distension and heavy digestions will occur.
Its excess can cause intestinal discomfort
This is because insoluble fibers accumulate in the intestine, causing diarrhea, bloating and flatulence, so it is best not to saturate the body with them.
Celiac people should not consume it
Celiac disease is a condition of the immune system, in which people cannot eat gluten because it damages their small intestine. Gluten is a protein present in wheat, barley and rye.
Avoid consuming in case of gluten intolerance
If a celiac person consumes gluten or any food that contains it, it will create an autoimmune response that will cause inflammation and deterioration of the small intestine mucosa.
The intestine has some villi that help the absorption of nutrients, therefore if these are deteriorated by the consumption of gluten, a deficient absorption of nutrients is created that can generate multiple symptoms and complications.
Avoid consuming in case of ulcers, diarrhea or irritable colon
It is not recommended to consume wheat bran for people with stomach ulcers, ulcerative colitis, irritable bowel syndrome, gallstones, diarrhea or gastritis.
How to consume wheat bran?
Varied are the recipes that can include wheat bran. Here we show you 2 simple ones:
wheat bran water
With this recipe you will have a drink with added natural fiber. It can be taken daily without problem.
Ingredients:
- wheat bran
- Water
- sweetener to taste
Preparation:
- Leave soaking a couple of tablespoons of wheat bran with a liter of water and drink the water during the day.
- You can add sweeteners if you wish.
glass of wheat bran
Prepare a healthy and complete breakfast in a glass with wheat bran, yogurt, walnuts, blueberries , kiwi and hazelnuts.
Ingredients:
- 14 g. whole wheat bran
- 1 natural yogurt
- 1 kiwi in pieces or 24 blueberries in pieces
- 30 gr. walnuts or hazelnuts
- sweetener to taste
Preparation:
- Add two tablespoons of wheat bran to a glass of natural yogurt
- Let rest for at least 5 minutes so that the wheat bran softens and is more palatable.
- Add chopped fruit of your choice such as kiwi or blueberries.
- Place walnuts or hazelnuts if you like
- Add sweetener to taste.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.