General Practice 2022

Wheat bran: what is it for and how to use it (with recipes)

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Wheat bran: what is it for and how to use it (with recipes)
Wheat bran: what is it for and how to use it (with recipes)
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Wheat bran, also known as wheat fiber, is the husk of the wheat grain, being a food rich in fiber, such as lignin, cellulose and galactans, which increase the volume of stools and stimulate natural movements of the intestine, helping to fight constipation.

Because it contains fibers that help to prolong satiety, reducing the desire to eat throughout the day, wheat bran is also a great food to help with the weight loss process. See other fiber-rich foods that also help you lose weight.

Wheat bran is usually sold in he alth food stores and supermarkets, and has a neutral flavor, and can be added to juices, milks, fruits and yogurts. In addition, wheat bran can also be used in recipes such as breads, cakes and cookies.

By having hypoglycemic, antioxidant, laxative and satiety properties, wheat bran promotes the following he alth benefits:

  1. Combats constipation,as it is rich in fibers that increase stool volume and stimulate natural bowel movements;
  2. Helps control diabetes,as fiber helps to slow down the absorption of carbohydrates from food, balancing blood glucose levels;
  3. Strengthens the immune system, because it contains antioxidants such as carotenoids and flavonoids, which strengthen immune system cells;
  4. It favors weight loss,as it increases the feeling of satiety, reducing food intake throughout the day;
  5. Prevents the appearance of cancer,such as colon, prostate and breast, as it contains fiber and antioxidants that protect he althy cells against free radicals;
  6. Prevents hemorrhoids,as it contains fibers that facilitate the elimination of feces;
  7. Decreases "bad" cholesterol,because it is rich in fiber that decreases the absorption of fats in the intestine;
  8. Prevents cardiovascular diseases,as it is rich in magnesium and potassium, minerals that help eliminate excess sodium in the urine and promote blood circulation.

In addition, wheat bran is also rich in vitamin B6, a nutrient that increases the body's production of serotonin, helping to improve mood and reduce anxiety.

Nutrition Facts Table

The following table provides nutritional information for 100 g, equivalent to 10 tablespoons of wheat bran:

Components

Wheat bran (100g)

Energy

293 calories

Protein

16, 2 g

Fat

5, 3 g

Carbohydrate

24, 9 g

Fiber

40, 2 g

Beta-carotene

6 mcg

Vitamin B3

29, 6g

Vitamin B6

1, 4 g

Folic acid

140 mcg

Potassium

1340 mg

Phosphorus

1060 mg

Magnesium

480 mg

Calcium

75 mg

Zinc

7, 3 mg

Selenium

77, 6 mg

To obtain the benefits from the consumption of wheat bran, it is also essential to maintain a balanced and he althy diet, and to practice physical exercises regularly.

How to use

Wheat bran can be added to fruits, juices, smoothies, milks and yogurts, or it can be used in recipes such as cakes, breads, cookies and pies.

To obtain the benefits of wheat bran, you can consume 10 g, which corresponds to 1 full tablespoon, of wheat bran per day.

Contraindications and side effects

Wheat bran is not recommended for people with gluten allergy and intolerance, and celiac disease.

In addition, wheat bran contains fructans, a type of fiber that ferments in the intestine, which can cause diarrhea, stomach pain and increase gas production, so this food is also not recommended for people with irritable bowel syndrome.

Intake of more than 3 tablespoons of wheat bran a day can cause increased gas production, poor digestion, bloating and stomach pain.

He althy Wheat Bran Recipes

Some he althy recipes with wheat bran include wheat bread, cake and crackers.

1. Wheat Bran Bread

Ingredients:

  • 4 tablespoons of butter;
  • 3 eggs;
  • ½ cup of warm water;
  • 1 teaspoon of chemical baking powder;
  • 2 cups of wheat bran.

Preparation method:

In a bowl, mix the eggs, butter and wheat bran well with a spoon, until you get a uniform dough. In another container, mix the yeast with the warm water and add to the mixture made with the eggs, butter and wheat bran. Mix well with a spoon or spatula and transfer the dough to a greased loaf pan. Bake the dough in a preheated oven at 180ºC for 25 to 30 minutes, until the dough is lightly golden.

2. Wheat Bran Cocoa Biscuit

Ingredients:

  • 3 tablespoons of melted butter;
  • 3 tablespoons of wheat bran;
  • 3 tablespoons of flaxseeds;
  • 3 tablespoons of brown sugar;
  • 6 tablespoons of wheat flour;
  • 1 egg;
  • 1 pinch of cinnamon;
  • 1 teaspoon of baking soda;
  • Lemon zest to taste.

Preparation method:

Preheat the oven to 180ºC. Mix all the ingredients in a bowl and mix well with your fingertips until it forms a dough without sticking to your hands. Stretch the dough and make cookies in the shape and height you want. Place the cut doughs on a tray and bake in the oven until the cookies are golden brown.

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