In recent years, a gluten-free diet has gained widespread popularity.
When eating, people need to be aware of the food they eat.
Wheat bran is a great source of nutrients for those who follow a gluten-free diet.
It is the hard outer layer of whole wheat kernels rich in dietary fibers and is found in whole-wheat bread and cereals.
Wheat bran is a rich source of dietary fibers, which helps lower cholesterol levels, making it beneficial for the heart.
It also helps to keep the digestive track healthy without causing constipation.
Wheat bran is a common ingredient in many baked foods, adding flavor and fiber.
However, it tastes similar to sawdust, making it undesirable for some people’s taste buds.
However, if you desire the nutritional benefits that wheat bran provides, then some great substitutes can be used in its place.
These alternatives do not contain gluten or wheat, so it is safe for those with intolerance.
What is Wheat Bran?
The bran is the tough, fibrous outer layer of cereal grain, especially wheat.
It consists of the combined aleurone and pericarp (bran).
Wheat brans are often heat-treated to increase their nutritional value and make them palatable; however, they should be reconstituted before use by soaking for 8–24 hours in water.
Wheat bran is a good source of dietary fiber, manganese, phosphorus, and selenium.
There are three types of fiber found in wheat bran- insoluble fiber, soluble fiber, and resistant starch.
When wheat bran is added to flour, it can increase the fiber content of bread and other baked goods.
Depending on their levels of oils, wheat brans are used in cereal bars and health foods as a source of dietary fiber or filler for food processing.
The 5 Best Substitutes for Wheat Bran
If you’re looking for a healthy alternative to wheat bran, here are five substitutes that will help you stop eating unhealthy.
1 – Oat Bran
This is another great substitute for wheat bran.
Oat bran contains soluble fiber, which helps lower LDL cholesterol while improving the feeling of fullness.
It’s vital to note that this works best when you mix it with other fiber types, such as pectin or guar gum.
Oat bran is higher in calories than wheat bran.
It’s also higher in fiber and has more protein, fat, and carbohydrates.
Oat bran can be used to make muffins and bread.
When looking for a substitution, opt for one made from 100% whole grain oats.
Be careful to check the label to ensure it does not contain added sugar or other additives.
2 – Rye Bran
Rye bran is another great substitute for wheat bran.
It contains selenium and magnesium.
Selenium works as an antioxidant in the body.
It also boosts thyroid function, which helps with weight loss.
Rye bran is easy to add to your diet by using these substitutions.
Be careful to avoid any added sugars or other additives that may reduce their value.
It’s crucial to note that rye bran is high in fat; however, it’s still considered a healthy type of fat.
The main benefit is fiber, which helps lower cholesterol and controls blood sugar levels.
3 – Rice Bran
Another great substitution for wheat bran is rice bran.
It contains vitamin E, which makes it an antioxidant.
This is important because antioxidants help with the body’s ability to produce white blood cells.
Rice bran can also improve brain function by increasing circulation in the brain and increasing oxygen flow through the blood.
Rice bran can be used in all kinds of dishes.
It can be used as a healthy substitute for wheat bran or oat brans.
It’s crucial to note that rice bran is high in calories.
Although it contains antioxidants, you should not go overboard because they are also found in other non-processed foods.
4 – Flax Seeds
You can also use flax seeds as a substitute for wheat bran.
Flax is an amazing source of dietary fibers.
This type of fiber has significantly reduced blood pressure and cholesterol levels.
Flaxseeds are also rich in omega-3 fatty acids, which help decrease inflammation throughout the body.
Flax seeds can be used in a variety of ways.
They’re most commonly used in bread and baked goods.
In addition, you can add them to oatmeal or mix them with water and drink it.
You can also add these seeds to salads or use them as a thickening agent in soups.
The only drawback is that flaxseeds, like rye bran and rice bran, may contain many calories.
It’s crucial to note that these calories are still good for you.
5 – Cornmeal
Last but not least, cornmeal is another great substitute for wheat bran.
It contains fiber, which helps lower LDL cholesterol and control blood sugar levels.
Cornmeal can be used in a variety of dishes.
You can use it by creating muffins or bread with it.
Alternatively, you could try adding it to your soups.
Another great substitution is to add it to your pancakes or waffles in place of flour.
It’s crucial to note that cornmeal does not contain gluten, so avoid using it if you have celiac disease.
Some people may also be allergic to corn, so it’s important to check with your doctor before using this substitute.
Wheat bran is an excellent source of nutrients, vitamins, and minerals that are vital to your health.
If you’re looking for a substitute for wheat bran, look no further than oat bran, rye bran, rice bran, flax seeds, or cornmeal.
While these substitutes provide benefits similar to wheat bran without any risks, it’s crucial to note that these substitutes may contain many calories.
If you’re trying to lose weight, it’s best to use moderation when consuming these substitute products.