It is advised to take nutritious food to maintain physical health. Many people take this advice very seriously, while some people consider those things as useless and separate them from food, whose very presence makes that food nutritious. Exactly the same is the condition of bread. Before cooking chapati, most people separate wheat bran, which is also called bran in common language. This is where the biggest mistake happens. Actually, flour is included in the form of bran, the outer layer of wheat. Many such nutrients are present in this layer, which are not only essential for the body, but are also the solution to many physical problems. This is the reason that in this article of Myhealthonly, we are going to tell you many important things related to the benefits of wheat bran and uses. Before this, it must be understood that bran can provide relief in some health problems, but it is not their treatment.
Let’s start the article
So let’s first know the benefits of wheat bran, later we will get other information related to it.
Wheat Bran Offers Numerous Health Benefits
- Improve Digestive Health
Wheat bran can prove to be very beneficial for improving digestion. A research done by the International Journal of Food Sciences and Nutrition gives proof of this. Research has found that wheat bran is a good source of fiber and fiber helps in digestion as well as softens the stool and eases the process of bowel movement. Thus it can help to overcome the problem of constipation. At the same time, it also helps in separating some toxic elements present in foods, which can have a bad effect on health. Along with this, it is also mentioned in the research that it can prove to be helpful in many problems like abdominal pain, cramps and gas. These are all problems related to digestive health, so it can be assumed that the use of bran can play an important role in improving digestive health.
- Helpful in preventing cancer
Wheat bran may provide support in the prevention of certain cancers. This is confirmed by a research conducted by Auckland Cancer Society Research Center and Auckland Medical University. In this research done on wheat bran, it was found that the dietary fiber present in it can help in preventing cancer. At the same time, it was also told that mainly it can play an important role in preventing stomach and breast cancer. Since wheat bran is included in very small amounts in the diet, it has also been suggested that some other elements present in wheat bran may also be helpful in preventing cancer. However, due to the lack of solid evidence, more research is still needed to know the effect of other nutrients in bran on cancer. Along with this, it is also important to keep in mind that wheat bran is not a cure for cancer, so instead of relying on home remedies, one should get treatment from a doctor to get relief from cancer.
- Supports heart health
Wheat bran can also prove to be helpful in maintaining heart health to some extent. According to experts, apart from being a low-calorie food, the dietary fiber present in wheat bran plays a major role in this work. On the other hand, the phytochemicals with antioxidant effects present in it may also show beneficial results for heart health. In fact, phytochemicals have the ability to control good cholesterol and platelets (a type of blood cells that stop bleeding in case of injury) by protecting them from the effects of free radicals. At the same time, it also helps in reducing the increased triglyceride (a type of fat) harmful to heart health. It is because of all these actions that wheat bran can help in maintaining heart health.
- Remove stomach disorders
As we have mentioned earlier in the article that wheat bran is a good source of fiber. In such a situation, due to the availability of fiber, wheat bran can help in removing many problems related to stomach such as constipation, abdominal pain, cramps and gas. For this reason, it would not be wrong to say that wheat bran can work to provide relief in many problems related to the stomach.
After the benefits of wheat bran, now we will give information related to its nutritional elements.
Nutritional Value Of Wheat Bran
Detailed information related to the nutritional content of wheat bran can be obtained with the help of the chart given below.
In the next part of the article, now we will tell about how to use wheat bran.
Best Way to Use Wheat Bran
According to experts, it is generally recommended to consume around 3.5 grams of wheat bran to get the health benefits. There are many ways to include it in food, some of which we are going to tell.
- Wash the wheat thoroughly and use the flour made from it to make bread without straining it and include it in the diet for two times.
- Eat wheat porridge for breakfast, in which it is naturally available.
- Filtering the flour and separating a little bit of bran can be eaten with curd.
- The separated bran can be used for cooking by adding it to stews or soups.
- If you are fond of making cookies at home, then you can mix bran in it and use it.
Read the article till the end
After knowing the use of wheat bran, now we will give information related to side effects of wheat bran.
Side Effects Of Wheat Bran
The health benefits of wheat bran are many, but due to dietary fiber, excessive consumption of wheat bran can also lead to side effects, which are as follows.
- Abdominal pain and cramps.
- Gas problem in the stomach.
- Along with the problem of flatulence, some other problems related to the stomach can also be seen.
- People who are allergic to gluten (a type of protein), consuming it can cause stomach problems.
After reading this article, it is possible that next time after sifting flour, you will not make the mistake of throwing it away. At the same time, it is natural that knowing the benefits of wheat bran, now you must be thinking of using it. In such a situation, it would be better to use it only after reading all the points given in the article, so that with the right information about the use, the side effects of wheat bran can be kept away. Hopefully, the use of wheat bran given in the article will prove helpful in maintaining your health.