Recognizing the nutritional difference, color, flavor and
appearance that may exist between the bran and the grain of a cereal, such as wheat or oats for example, helps us make a smarter purchase when going to the market. Learn with us to distinguish the grain from the bran!
When food industrialization was not in fashion, we ate a less refined, purer, healthier cereal made up of both bran and grain. The bran corresponds to the outermost part of the grain, which when undergoing refining processes is separated from the endosperm.
Most of the nutritional properties of grains are stored in bran . In such a way that, when the cereal is processed and the bran is removed, important nutrients would be discarded.
While the grain or seed is the innermost part of the cereals,
the different types of refined cereals that exist on the market are generally called grains . They belong to the grass family and among the best known are corn, rice, barley, wheat, sorghum, oats, rye, among others.
Do you know the basic structure of whole grains?
Grains have 3 basic parts, the pericarp, the endosperm and the germ.
The pericarp is considered the protector of the grain against natural predators
, also known as the grain bran . There are three thin layers called epicarp, mesocarp and endocarp. And in the internal part it is made up of crossed cells and tubular cells.
The endosperm is where the food that gives rise to a new plant is stored. It is rich in carbohydrates and to a lesser extent proteins.
While
the germ is the sprout that gives rise to a new plant, it is rich in nutrients, such as vitamins, minerals, sugars and fats. It is the most delicate part of the grain and the one most attacked by predators.
Let's see the differences between grain and wheat bran, the most common cereal
When we talk about wheat bran, we are referring to an important dietary fiber . It is considered rich in some minerals such as potassium, iron, zinc, phosphorus and has the presence of group B vitamins (B1, B2, B3, B6 and folic acid). It is a special food to combat constipation, increase the immune system's defenses, avoid anemia and also contributes to a good mood.
For people who want to lose weight, it is an ideal food since wheat bran has soluble fiber, which slows down the digestive process, reduces cholesterol levels, absorbs fats and reduces appetite. You can consume it in cookies, smoothies and yogurts.
While when we talk about the wheat grain, we are talking about a refined cereal , that is, without bran, it occupies approximately 83% of the whole wheat grain. This grain lacks fiber since the refining process has largely eliminated it and in this way the minerals and vitamin B also disappear. Although not everything is bad, it has a nutritional contribution mainly of carbohydrates and proteins that helps strengthen the muscles and provides daily energy. It is ideal for baking recipes where an increase in volume is required. It cannot be denied that delicious cakes, breads and pizzas, for example, are made with it, among many others.
If you go to the market and they talk to you about
whole wheat grain , don't be confused! This is the natural grain from which the bran has not been removed, that is,
it has not been refined and that is why it contains all its layers . You can buy it and use it to make delicious recipes for breads, cookies and more, ideal for a healthy eating regimen.
