Bran: A Whole-Grain Superfood
Bran is the outer layer of whole grains, such as wheat, oats, and rice. It is a rich source of dietary fiber, protein, and essential nutrients. Consuming bran regularly offers numerous health benefits, making it a valuable addition to a balanced diet.
Nutritional Profile of Bran
A 1-cup serving of bran typically contains:
- Calories: 125
- Protein: 9 grams
- Fat: 2.5 grams
- Carbohydrates: 37 grams
- Fiber: 25 grams
- Sugar: 0.2 grams
Health Benefits of Bran
1. Supports Digestive Health:
Bran's high fiber content promotes regular bowel movements and prevents constipation. Fiber bulks up stool, making it easier to pass and reducing the risk of digestive disorders such as hemorrhoids and diverticular disease.
2. Lowers Cholesterol Levels:
Soluble fiber in bran binds to cholesterol in the digestive tract, preventing its absorption into the bloodstream. This helps reduce LDL ("bad") cholesterol levels and improves overall cardiovascular health.
3. Regulates Blood Sugar Levels:
Fiber in bran slows down the absorption of sugar into the bloodstream, helping to regulate blood sugar levels. This is particularly beneficial for individuals with diabetes or at risk of developing the condition.
4. Promotes Satiety:
Bran's high fiber content promotes feelings of fullness and reduces hunger cues. Consuming bran before meals can help control appetite and support weight management.
5. Rich in Essential Nutrients:
Bran is a good source of protein, iron, B vitamins, and antioxidants. These nutrients contribute to overall health and well-being, supporting immune function, energy production, and cognitive abilities.
Incorporating Bran into Your Diet
Bran can be easily incorporated into your diet in various ways:
- Sprinkle bran on cereal, yogurt, or oatmeal.
- Add bran to baked goods such as muffins, cookies, or bread.
- Mix bran into smoothies or protein shakes.
- Use bran as a breading for fish or chicken.
Conclusion
Bran is a nutritious and versatile whole-grain food that offers a wide range of health benefits. Its high fiber content supports digestive health, reduces cholesterol levels, and promotes overall well-being. Incorporating bran into your diet is a simple and effective way to improve your health and well-being.
How many calories are in Bran?
Each 1 cup of Bran contains 125 calories.
Bran Nutritional Information
| Nutrient | Amount per 1 cup (58g) |
|---|---|
| Calories | 125 Calories |
| Protein | 9g |
| Fat | 2.5g |
| Saturated Fat | 0.4g |
| Cholesterol | 0mg |
| Carbohydrates | 37g |
| Dietary Fiber | 25g |
| Sugar | 0.2g |
| Sodium | 0.0012mg |
| Potassium | 0.6856mg |
| Calcium | 0.042mg |
| Iron | 0.0061mg |