A gluten-free diet has grown in popularity in recent years.
People must be mindful of the food they consume while dining.
Wheat bran is an excellent source of nutrients for gluten-free individuals.
It is the tough outer layer of whole wheat kernels that is high in dietary fibre and may be found in whole-wheat bread and cereals.
Wheat bran is high in dietary fibers, which help decrease cholesterol levels, making it heart-healthy.
It also aids in the maintenance of the digestive tract without creating constipation.
Many baked goods include wheat bran, which adds taste and fiber.
Yet, it tastes like sawdust, which makes it unappealing to certain people’s taste buds.
Yet, if you want the nutritional advantages that wheat bran delivers, there are several excellent replacements.
Since these alternatives do not include gluten or wheat, they are suitable for persons who are gluten or wheat intolerant.
Contents
What exactly is Wheat Bran?
The stiff, fibrous outer coating of cereal grain, particularly wheat, is known as bran.
It is made up of aleurone and pericarp together (bran).
Wheat brans are often heat-treated to boost their nutritional content and to make them more palatable; nevertheless, they must be reconstituted before consumption by soaking in water for 824 hours.
Wheat bran contains a lot of fiber, manganese, phosphorus, and selenium.
Wheat bran contains three forms of fiber: insoluble fiber, soluble fiber, and resistant starch.
When wheat bran is mixed into flour, the fiber content of bread and other baked items increases.
Wheat brans are utilized in cereal bars and health foods as a source of nutritional fiber or as a filler for food processing, depending on their oil content.
The 5 Greatest Wheat Bran Substitutes
If you’re seeking for a healthy replacement for wheat bran, here are five options that can help you quit consuming harmful foods.
1 cup oat bran
This is another excellent wheat bran alternative.
Oat bran provides soluble fiber, which lowers LDL cholesterol while increasing satiety.
It’s important to remember that this works best when combined with other fibers like pectin or guar gum.
Oat bran has more calories than wheat bran.
It also contains more fiber, protein, fat, and carbs.
Muffins and bread may be made using oat bran.
When searching for a substitute, choose one composed entirely of whole grain oats.
Check the label to confirm that there is no added sugar or other ingredients.
2 rye bread
Rye bran is another excellent wheat bran replacement.
It is high in selenium and magnesium.
In the body, selenium acts as an antioxidant.
It also improves thyroid function, which aids in weight reduction.
By employing these alternatives, you may easily include rye bran into your diet.
Avoid any added sugars or other substances that may impair their nutritional value.
It’s important to remember that rye bran has a lot of fat, but it’s a good kind of fat.
The biggest advantage is fiber, which lowers cholesterol and regulates blood sugar levels.
3 tbsp. rice bran
Rice bran is an excellent substitute for wheat bran.
It is an antioxidant since it includes vitamin E.
This is significant because antioxidants aid the body’s production of white blood cells.
Rice bran may also increase brain function by improving circulation in the brain and blood oxygen flow.
Rice bran may be used in a variety of recipes.
It may be used as a nutritious alternative to wheat or oat bran.
It is important to know that rice bran contains a lot of calories.
While it includes antioxidants, don’t overdo it since they’re also present in other non-processed foods.
four flax seeds
Flax seeds may also be used in place of wheat bran.
Flax is a fantastic source of dietary fiber.
This form of fiber has been shown to drastically lower blood pressure and cholesterol levels.
Flaxseeds also include omega-3 fatty acids, which aid in the reduction of inflammation throughout the body.
Flax seeds have several applications.
They are mostly found in bread and baked foods.
You may also add them to oatmeal or combine them with water and drink it.
These seeds may also be added to salads or used as a thickening factor in soups.
The sole disadvantage is that flaxseeds, like rye bran and rice bran, may be high in calories.
It is important to highlight that these calories are still beneficial to your health.
5 tsp cornmeal
Last but not least, cornmeal is an excellent replacement for wheat bran.
It includes fiber, which aids in the reduction of LDL cholesterol and the regulation of blood sugar levels.
Cornmeal is versatile and may be used in a number of cuisines.
You may put it to use by making muffins or bread.
Alternately, you might include it into your soups.
Another excellent substitute is to use it in lieu of flour in pancakes or waffles.
It is important to remember that cornmeal does not contain gluten, so if you have celiac disease, avoid using it.
Some individuals may be allergic to corn, so consult with your doctor before taking this replacement.
Conclusion
Wheat bran is high in nutrients, vitamins, and minerals that are essential for good health.
If you’re seeking for a wheat bran alternative, try oat bran, rye bran, rice bran, flax seeds, or cornmeal.
Although these alternatives give comparable advantages to wheat bran without any hazards, it is important to remember that these substitutes may include a lot of calories.
If you’re attempting to reduce weight, it’s recommended to consume these alternative goods in moderation.
