Wheat Bran (Bread)
Wheat bran, commonly used in baking and as a dietary supplement, is a highly nutritious ingredient that offers a wealth of essential vitamins and minerals. This component is a byproduct of the wheat milling process and is packed with dietary fiber, making it an excellent choice for promoting digestive health. Below is the nutritional breakdown of wheat bran:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 248.0 kcal |
| Protein | 8.8 g |
| Fat | 3.4 g |
| Saturated Fat | 0.779 g |
| Carbohydrates | 47.8 g |
| Fiber | 4.0 g |
| Sugar | 9.68 g |
| Calcium | 74.0 mg |
| Iron | 3.07 mg |
| Magnesium | 81.0 mg |
| Phosphorus | 185.0 mg |
| Potassium | 227.0 mg |
| Sodium | 486.0 mg |
| Zinc | 1.35 mg |
| Copper | 0.221 µg |
| Manganese | 1.668 mg |
| Selenium | 31.0 µg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.397 mg |
| Riboflavin (Vitamin B2) | 0.287 mg |
| Niacin (Vitamin B3) | 4.402 mg |
| Vitamin B6 | 0.176 mg |
| Folate (Vitamin B9) | 25.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 0.0 µg |
| Vitamin E | 0.32 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information:
Wheat bran contains gluten, making it unsuitable for individuals with celiac disease or a gluten intolerance. It is also important to note that wheat-based products can trigger allergic reactions in those sensitive to wheat proteins.
Dietary Preferences:
- Vegan-friendly: Wheat bran is plant-based, making it suitable for vegans and vegetarians.
- High Fiber: Wheat bran is an excellent source of dietary fiber, which supports digestive health.
- Low in Fat: With only 3.4g of fat per 100g, wheat bran is a relatively low-fat food, making it an excellent option for those monitoring their fat intake.
Advice:
Wheat bran is an easy addition to various baked goods like bread, muffins, and cookies, as it enhances both texture and nutritional value. Its fiber content can also contribute to better gut health and may help in regulating blood sugar levels. For those incorporating wheat bran into their diet, starting with small amounts is recommended due to its high fiber content, which can cause digestive discomfort if introduced too quickly.
Conclusion:
Wheat bran is a nutrient-rich ingredient that provides a substantial amount of fiber, protein, and essential minerals. It is a versatile addition to many recipes, offering both health benefits and an earthy, hearty flavor. Incorporating wheat bran into your diet can support digestive health and provide a variety of essential nutrients to complement your meals.
