Wheat bran is a fibrous husk that results from the refining process of wheat grains. It is the outermost layer of the wheat grain and is characterized by being the part of the cereal where fiber, vitamins, minerals, enzymes, proteins, and fats are found. Generally, removing the outer layers of wheat, that is, the bran, results in a very pure white flour ideal for making white bread, but this flour lacks a number of nutrients essential for our bodies.
For this reason, it's best to consume wheat with its bran, whether coarse or fine. See how you can consume it daily.
How to consume wheat bran?
There are many ways to consume wheat bran . The most common types are coarse and fine wheat bran; however, coarse wheat bran is recommended for making whole wheat bread, while fine wheat bran is ideal for products like rolls, muffins, pastries, and baking in general. These are the most common ways to consume wheat bran:
- You can place fine wheat bran as decoration on waffles, muffins, rolls, pancakes and breads.
- You can combine it with breakfast cereals , two or three tablespoons is enough.
- For soups and stews, two tablespoons of bran will help to give consistency without altering either the taste or the appearance of the dish.
- In culinary recipes, it is used for making breadings for meats, chicken, and fish. It is also especially useful for thickening sauces.
- Wheat bran is present in international dishes; for example, it is used in the preparation of the salad known worldwide as "tabbouleh".
Benefits of wheat bran! Coarse and fine!
Wheat bran has a large number of benefits that directly impact the treatment of some diseases and ailments, providing natural relief to our body, among which we can highlight:
- It controls blood cholesterol thanks to its high fiber content, which absorbs cholesterol and expels it through feces, regulating and facilitating bowel movements and preventing constipation.
- It regulates blood sugar levels , making this food a necessary ingredient for the diets of people with diabetes as it effectively regulates blood glucose.
- Regular consumption of wheat bran can help prevent hemorrhoids . These develop when there is a diet low in fiber, which puts pressure on the veins in the rectum, causing clear symptoms of difficulty and pain during bowel movements.
- It is an important food when it comes to losing weight ; wheat bran, when mixed with water, increases in volume, causing a feeling of satiety for longer.
Let your imagination run wild, start including wheat bran in smoothies, meals and desserts! Prepare your best recipes with wheat bran!