Bran is the nutrient-rich outer layer of grains like rice, corn, wheat, and barley. Whole wheat bran cereals are a good source of fiber, vitamins, and minerals. Bran cereals have become tastier and can be mixed with fresh fruit, nuts, or yogurt. Shoppers should look for low sugar and high fiber content and avoid grains with hydrogenated oils. Bran can also be used to add fiber to breaded foods or pie crusts.
Bran is the outer layer of grains such as rice, corn, wheat or barley. It is also the part of the grain that is richest in nutrients and contains proteins, omega 3 and omega 6 fatty acids and antioxidants. Whole wheat bran cereals, with no added sugar or hydrogenated or partially hydrogenated oils, are a good source of fiber-rich whole grains, folate, B vitamins, and potassium. Because of their high fiber content, they are usually very filling.
Not too long ago, bran cereal had a reputation for tasting like cardboard and sitting heavy on the stomach. It’s this reputation that has repulsed a number of people, but this grain continues to be a staple because it’s high in nutrition and low in calories.
A wider variety of bran cereals have become available in recent years, meaning tastier options for those who enjoy cold cereal. Adding fresh fruit, dried fruit or nuts can add flavor and variety and can be mixed with yogurt instead of milk. Of course, people can also try one of the many new flavors that seem to be hitting stores on a regular basis. When selecting a cereal, shoppers should look for the fewest ingredients, low sugar content, and high fiber content. Grains with hydrogenated oils should generally be avoided because hydrogenated and partially hydrogenated oils — also known as trans fats — are considered very unhealthy.
People who have decided that cereal isn’t right for them may want to find alternative ways to eat it. They may want to use finely ground grains, mixed with breadcrumbs or on their own, to coat fish sticks, chicken or cheese to add fiber to breaded foods. These foods should be cooked, as frying will add unwanted fat. Crushed cereals can be mixed with graham crackers in pie crusts for a boost of fiber and nutrition. People who are watching calories or counting points can use bran to increase the nutritional value of foods to help with appetite control.
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