Bran are the seed hulls left over from the grinding of cereal grains. The bran is the most valuable part of the grain and has many properties and nutritional value. Bran should be appreciated especially by people suffering from diabetes and high blood cholesterol. They should also be included in the diet of overweight and obese people. Find out why you should eat bran.

Branis obtained by grinding grain in the production of flours and groats. They consist of the fruit cover, the aleurone layer with the seed coat, and the fragmented embryo and endosperm.

Distinguished bran:

  • oatmeal
  • wheat
  • buckwheat
  • rice
  • barley
  • spelled
  • corn

Bran - he alth properties

Bran is primarily an excellent source of fiber. Thanks to its presence, they contribute to lowering the level of cholesterol, as well as accelerate intestinal passage and prevent constipation.

In addition, the high fiber content guarantees a faster feeling of fullness, and thus reduces the amount of food consumed. Therefore, bran allows you to maintain a he althy body weight, and prevents the occurrence of overweight and obesity. They also reduce the risk of cancer (especially colorectal cancer).

Bran is also rich in minerals and vitamins. They are characterized by a high content of phosphorus, iron, magnesium, copper, selenium and zinc. They are rich in B vitamins. Thanks to this, they have a positive effect, among others. on the cardiovascular system: they strengthen the walls of blood vessels, lower blood pressure.

The ingredients contained in bran also help to keep the blood glucose level constant, which prevents the occurrence of diabetes and metabolic syndrome.

Additionally, bran is a source of polyunsaturated fatty acids.

The nutritional value of bran varies according to its type. The oat bran has the highest protein content, but the least dietary fiber. However, they are still considered the he althiest because they contain water-soluble fiber (beta-glucan) and polyunsaturated fatty acids.

Bran - nutritional values, calories

Per 100 g

Oat branWheat branRice branCorn bran
Caloric value246 kcal216 kcal316 kcal224 kcal
Protein17.3 g15.55 g13.35 g8.36 g
Fat7.03 g4.25 g20.86 g0.9 g
Saturated fat1,328 g0.630 g4.171 g0.130 g
Monounsaturated fatty acids2,376 g0.637 g7,549 g0.243 g
Polyunsaturated fatty acids2,766 g2.212 g7.459 g0.421 g
Carbohydrates66.22 g64.51 g49.69 g85.64 g
fiber15.4 g42.8 g21.0 g79.0 g

Bran - vitamins and minerals

Per 100 g

Oat branWheat branRice branCorn bran
Phosphorus734.0 mg (105% )1,013.0 mg (145%)1,677.0 mg (240%)72.0 mg (10%)
Potassium566.0 mg (16%)1,182.0 mg (34%)1,485.0 mg (42%)44.0 mg (1%)
Sodium4.0 mg (0.3%)2.0 mg (0.1%)5.0 mg (0.3%)7.0 mg (0.5%)
Calcium58.0 mg (6%)73.0 mg (7%)57.0 mg (6%)42.0 mg (4%)
Iron5.41 mg (54%)10.57 mg (106%)18.54 mg (185%)2.79 mg (28%)
Magnesium235.0 mg (59%)611.0 mg (153%)781.0 mg (195%)64.0 mg (16%)
Zinc3.11 mg (28%)7.27 mg (66%)6.04 mg (55%)1.56 mg (14%)
Copper0.403 mg (45%)0.998 mg (111%)0.728 mg (81%)0.248 mg (28%)
Selen45.2 µg (82%)77.6 µg (141%)15.6 µg (28%)16.5 µg (30%)
Vitamin B11,170 mg (90%)0.523 mg (40%)2.753 mg (212%)0.010 mg (1%)
Vitamin B20.220 mg (169%)0.577 mg (44%)0.284 mg (22%)0,100 mg (8%)
Niacin0.934 mg (6%)13,578 mg (85%)33.995 mg (212%)2,735 mg (17%)
Pantothenic acid1.494 mg (30%)2,181 mg (44%)7,390 mg (148%)0.636 mg (13%)
Vitamin B60.165 mg (13%)1,303 mg (100%)4,070 mg (313%)0.152 mg (12%)
Foliates52.0 µg (13%)79.0 µg (20%)63.0 µg (16%)4.0 µg (1%)
Vitamin E1.01 mg (10%)1.49 mg (15%)4.92 mg (49%)0.42 mg (4%)
Vitamin K3.2 µg (5%)1.9 µg (3%)1.9 µg (3%)0.3 µg (0.5%)

% of the recommended daily allowance for an adult

Nutritional Value: USDA National Nutrient Database for Standard Reference, Nutrition Standards, IŻŻ Amendment, 2022

Bran - how to eat bran?

Bran in the food industry is used as an addition to bread and pastries, especially muffins. Additionally, they are enriched with corn flakes, biscuits and shortbread cookies.

They can be used to enrich pancakes, omelettes, fritters, waffles and meat coatings. They are also a great addition to muesli, granola, yoghurt, cottage cheese, kefir and porridge. They can also be added to smoothies and salads.

  • Oatmeal - properties and nutritional values ​​
  • Yeast flakes: nutritional properties and application
  • Sprouts - properties. Recipes for dishes with sprouts

Bran - contraindications

Despite its beneficial he alth properties, bran is not a product recommended for everyone. People with

should resign from them
  • anemia
  • osteoporosis
  • kidney problems
  • gastric ulcer
  • gastrointestinal reflux
  • intestinal inflammation

Bran is rich in phytic acid, which hinders the absorption of iron, zinc and calcium, so you should also include foods rich in these minerals when adding them to your diet.

Excessive consumption of bran is associated with reduced absorption of vitamins and minerals for one more reason - fiber content, which reduces their bioavailability. In addition, excess fiber in the diet can cause abdominal pain and bloating.

You should therefore remember to consume bran in moderation, up to 3 tablespoons a day, and take care of the right amount of water in your diet.

About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. ExperienceShe gained professional career in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.

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