Bran

Bran is commonly used as a nutritional supplement, added to baked goods, cereals, and smoothies. It is also used in the production of bran oil and as a livestock feed ingredient.

In a 1/4 cup serving (approximately 15 grams), wheat bran contains about 31 calories (130 kilojoules).

The same serving size of wheat bran offers roughly 3 grams of protein.

Bran contains about 0.9 grams of fat per 1/4 cup serving, consisting mainly of polyunsaturated and monounsaturated fats.

Wheat bran contains approximately 12 grams of carbohydrates per 1/4 cup serving.

Bran is an excellent source of certain B-vitamins, including niacin, thiamine, and B6.

It is also rich in minerals such as iron, magnesium, phosphorus, zinc, and selenium.

The high fiber content in bran can aid in digestion and help prevent constipation. It may also contribute to heart health by lowering cholesterol levels and help manage weight by promoting a feeling of fullness.

Excessive consumption of bran can lead to digestive discomfort, bloating, and an imbalance of mineral absorption due to its high phytic acid content. It is important to consume bran in moderation and with plenty of fluids.

Bran is featured in recipes such as bran muffins, pancakes, bread, and breakfast cereals. It can also be added to smoothies and yogurt for a fiber boost.

Bran can be toasted for a nuttier flavor or soaked to soften before being added to recipes. It does not generally require extensive cooking.

Bran pairs well with fruits like apples and bananas, nuts, honey, and dairy products. It can also complement savory dishes when used in moderation.

Bran is a versatile and nutritious ingredient that can enhance the nutritional profile of many dishes. Its rich fiber content, along with a host of vitamins and minerals, make it a valuable addition to a balanced diet. Though it should be consumed in moderation, bran can contribute to various health benefits and is easily incorporated into both sweet and savory recipes worldwide.