6 Best Substitutes for Wheat Bran
Everyone knows that eating healthy is essential, but what does that actually mean?
It implies eating a variety of meals from all the major food groups. It entails avoiding fast food and junk foods, as well as highly processed meals. It also involves consuming plenty of vegetables, whole grains, and lean protein sources like chicken or fish. You should also drink a lot of water on a daily basis.
One of the most important ingredients in any healthy diet is wheat bran because it helps with digestion and keeps your bowel movements regular so you don’t get constipated. But not everyone realizes that there are many other good substitutes for wheat bran if you want to change things up a little bit! Here are some of them:
- Oat bran
- Flax seeds
- Wheat germ
- Rice bran
- Oatmeal
- Whole-wheat flour
There are many more substitutes, but here we’re talking for the best of them. Now you can get all the digestive benefits of wheat bran without the bland taste if you’re tired of it or you want to switch things up.
Wheat bran is the outer, nutrient-rich layer of wheat kernels, containing protein, minerals, and dietary fiber. Wheat also has antioxidants in it, including vitamins A and E.
A healthy digestive system is a key to good health. Fiber-rich foods like wheat bran can help keep your colon clean and clear of toxins, which reduces the risk of colon cancer significantly. Some studies have even linked regular bowel movements with a reduced risk of diabetes, obesity, heart disease, and stroke.
If you are gluten intolerant, you cannot eat wheat bran because it is derived from wheat.
Substitutes for Wheat Bran
1. Oat Bran
Is oat bran’s nutritional value better than that of wheat bran? To begin, we must consider the nutrients. Wheat bran contains 24.8 grams of fibers per cup, while oat bran contains 14.05 grams of fibers per cup.
These fibers are critical because they make “going to the bathroom” easy, allowing you to avoid constipation. They form a gel in the intestines and hold water, which helps the stool to pass smoothly and without pain. Oat bran, which has a 17% beta-glucan content, is one of the most valuable sources of fiber. This is the most beneficial sort of fiber since it promotes heart health.
By slowing the digestive process, oat bran provides a feeling of fullness for longer periods of time after eating it. You are less likely to overeat since you aren’t as hungry.
Oat bran also contains more calories and fat than wheat bran, 231 calories and 6.5 grams of fat per cup versus 125 calories and 2.5 grams of fat per cup respectively.
In terms of mineral content, both are similar. Oat and wheat bran also B-complex vitamins, which help with metabolism and the nervous system.
Aside from the minor distinctions between them, they aid in reducing cholesterol levels and increasing heart disease protection.
Wheat bran is better when the calorie intake should be lower. Keep in mind that the most essential component of every diet is variety.
2. Flax Seeds
Flax seeds are an excellent substitute for wheat bran because they are naturally high in fiber, magnesium, manganese, and Omega-3 fatty acids. You can use whole flaxseed or ground flaxseed to make your own healthy flour.
In one tablespoon of flax seeds, you get 3 grams of fiber, which is around 10% of the recommended daily intake.
Flax seeds improve heart health, lower cholesterol levels, and promote digestive health. They are a good source of B vitamins including thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, folic acid, and cobalamin.
They are gluten-free and are safe for those that have coeliac disease or are intolerant to gluten.
Flax seeds are beneficial to diabetics since they aid in the management of blood sugar levels and reduce the incidence of heart disease.
3. Wheat Germ
Wheat germ is like wheat bran on steroids; it contains less fiber (13%) than wheat bran but has much more protein and fat.
Wheat germ is a good source of magnesium and selenium, improving thyroid function and protecting cells from damage. It’s also high in calories and vitamin E, which is beneficial to your skin.
It has high concentrations of vitamin B complex, which comprises thiamin, riboflavin, niacin, pyridoxine, folic acid, and pantothenic acid. These are critical for the body’s metabolic function.
You can simply substitute wheat bran with germ while cooking.
4. Rice Bran
Rice Bran mainly comprises rice oil, vitamin E, essential fatty acids, B vitamins, and carotenoids. Its fiber content is between wheat bran and wheat germ.
Rice Bran can be used to make rice bran oil, which is used in cooking and making cosmetics. It is also fed to livestock.
Rice bran can lower cholesterol levels and decrease the chances of heart disease. It is also a good source of antioxidants, which help protect against cancer and other diseases.
With all of the rice bran qualities, it’s an excellent substitute for wheat bran.
5. Oatmeal
Oatmeal is a whole grain that contains a lot of fiber. It also includes B vitamins, calcium, iron, and phosphorus.
It fights cholesterol and high blood sugar levels, and it also gives you energy because of the carbs in it. It can help decrease your chances of getting heart disease, diabetes, obesity, cancer, stroke, hypertension, etc.
Oatmeal contains three types of fiber: soluble fiber (which lowers cholesterol), insoluble fiber (which aids digestion), and prebiotic fiber (which feeds the good bacteria in your gut.)
Oatmeal is a great substitute for wheat bran. It’s high in fiber, plus it has other health benefits to offer you.
6. Whole-Wheat Flour
Whole-wheat flour is ground from the entire wheat kernel, so it contains all parts of the grain. It also has more nutrients than refined white flour because its fiber-rich outer layers are not removed during processing.
It offers iron, magnesium, manganese, phosphorus, zinc, selenium, vitamin E, protein, and B vitamins. Heart disease can be avoided by eating whole grains and lowering cholesterol. Additionally, they aid in weight reduction, blood sugar regulation, and lowering your risk of developing diseases like cancer and diabetes.
Wheat bran may be easily replaced with whole-wheat flour. In addition to offering many of the same nutrients, it is helpful in baking.
FAQ
These are some of the questions related to wheat bran that are commonly asked.
Question: What is wheat bran?
Answer: Wheat bran is the outer shell of wheat grains. It is rich in fiber which helps with digestion and weight loss. Some of the nutrients found in wheat bran are magnesium, selenium, copper & manganese.
Is wheat bran the same as bran?
No. The term “bran” denotes the indigestible outer layers of grains, which are rich in fibers and nutrients. Wheat bran is considered one type of bran. Other types of bran include oat bran, rice bran, and rye bran, among others.
What is unprocessed wheat bran?
Unprocessed wheat bran is the outer layer of the grain that has been stripped off. The outer layer provides bran, while the inner core contains wheat germ and endosperm. Wheat germ & endosperm are components of flour, which are used for baking purposes.
How much wheat bran should you eat?
Wheat bran is a good source of fiber and other nutrients. It should be included in your diet. However, it should not replace other sources of dietary fiber or key nutrients. For men, the recommended intake is roughly 28 grams per day, while women should consume 25 grams.