There are numerous ways to eat healthily and be in perfect shape. A well-known “key” for losing weight is eating healthy and also introducing wheat bran (WB) to your diet.
All types of bran have fibrous layers of grain that are useful for the body and it helps you to improve your health and prevents you from various diseases. Furthermore, there are many articles that show different recipes for you to try.
However, if you find yourself in a situation where you are out of wheat bran we have the solution for you. As you probably guessed, wheat bran can be replaced. What other similar products can be used instead?
Which are the varieties that can be used instead of wheat bran? Here are some substitutes that might be useful as a replacement like oat bran, flaxseed meal, wheat germ, rice barn, oatmeal, whole wheat flour, and many more.
Even though Oat Bran is the most common, read further on and this article will lead you to the most common substitutes that can bring diversion in your eating habits.
What is wheat bran?
The bran is actually the hard outer layer of the wheat kernel, that is stripped away. Its taste is sweet and has a nutty flavor.
It is a great source of nutrients and protein, low in fat, and a very good source of dietary fiber. Good help with diseases and heart problems and it is safe to consume it except for people who have gluten allergies.
That’s why there are many recipes that contain wheat bran because it’s healthier, adds more texture, flavor to the bread, muffins, and other baked pastries.
Alternatives for Wheat Bran
Below you can read our picks that are as good as Wheat Bran which can help you manage your eating habits.
1. Oat Bran
If you’re choosing between wheat or oat bran (OB) take into consideration the nutrients that you want to get the most of. If we put it this way, wheat bran is more nutritious, but oat bran is superior in more ways. Actually WB contains more fiber 24.8 grams per cup, whereas Oat Bran contains only 14.05 grams per cup.
This kind of fiber-like in the oat bran absorbs more water which makes a gel in the digestive tract and can protect it more. Also, the soluble fiber also known as beta-glucan is consistent for about 17% in the oat bran and keeps your heart healthy. Furthermore, if you are trying to lose weight or keep balance, WB can be more beneficial than OB.
WB contains 125 calories and 2.5 grams of fat, whereas a cup of oat has 231 calories and 6.5 grams of fat, so you should probably stick to wheat bran in this case. Both of the bran contains B-complex vitamins that benefit your body by producing energy and have similar mineral content that also gives nearly all the magnesium and calcium that you need.
They contain about 6 or 5 milligrams of iron and also, both are low in antioxidant vitamins and contain phytochemicals with antioxidant properties. To sum up, it’s safe to say that yes oat bran can substitute wheat bran, both are safe to use and can help you improve your health, but take into consideration what you need to focus on. It is good to make a diversity in your diet.
Flaxseeds have been around for centuries and help us improve our health. The perks of flaxseeds are the gluten-free structure and it’s no wonder that this food has been around for so long. Just a tablespoon of the seeds contains 3 grams of fiber and that is 8-12% of the daily recommendation.
Also, two tablespoons contain:60 kcals, 4.5g fat, 4g of carbohydrate, 4g of fiber, 3g protein, 4% DV for iron, 2% DV for Calcium, 4% DV Vitamin E, 13% DV folic acid. Its natural ability is to lower the blood sugar because of the fiber structure. Moreover, if you are a vegetarian or don’t eat fish, flaxseeds are the nutrition that you need.
They contain omega-3 fats, as well as a good amount of protein, fatty acids and other vitamins and minerals. These seeds are the substitute you need to add diversity in your diet. There are a lot of recipes that you can try.
3. Wheat Germ
If you want to try Wheat Germ (Link to Amazon) instead of wheat bran, take into consideration these things: they differ in the protein ratio, fiber, and lipids. Bran has about 15% protein by weight, over 4% fat, and 42% dietary fiber, where the germ is richer in protein- 23% fat, 13% fiber.
Mainly, this comes from the higher percentage of lipids and if you compare the germ has 360 calories per 100 gram and the bran’s 216 calories. If we compare the vitamins and minerals there is a minor difference. They both contain useful minerals, zinc, iron, and B vitamins and B-6, but the proportions vary somewhat.
Both are used for baking because of their fiber content. However, wheat germ is not something that you’ll use often and it’s not used that often in recipes. You might be in a situation where you are out of bran, don’t panic wheat germ can help you do the job and the same goes the other way around.
Also, keep an eye on the expiration date and the temperature in the room where you keep them. All in all, wheat germ can easily replace oat wheat bran but the same goes for the adaptation in your diet.
4. Rice bran
Rice bran is a plant where the outer layer is used for making oil. The rice bran contains only 26% fiber so it’s between oat bran and wheat bran. The flavor is pleasant and it’s nice to consume it with cereals.
Maybe you can’t find it easily, but it’s useful and the oil made from it’s very popular in Japan and India. The rice bran helps with lowering cholesterol. It contains calcium, which helps with reducing certain types of kidney stones. It can be used as an alternative.
A very common breakfast among people is oatmeal, which is very healthy. It can improve and lower your cholesterol and any other heart disease. Oatmeal has fiber that is good for many things and can help with the body’s insulin.
They contain B vitamins, E vitamin, and magnesium. The most important thing is that it is gluten-free. So, you can easily use it and make it a habit in your daily diet.
6. Whole wheat flour
This type of flour is made out of whole-grain but keeps the high level of vitamins, minerals, and fibers. This type of flour is used mostly for baking or to thicken the dishes. Check this one on Amazon.
It has more intense flavor due to the higher level of fibers and when used you have to add more water. You can add it to the list of replacements.
Here you can find the most FAQ related to wheat bran read and inform yourself more:
Is wheat bran the same as bran?
Yes, it is. A wheat kernel is made of the bran, endosperm, and germ. The bran is the exterior part of the wheat kernel and during the process, the bran is stripped away and becomes a byproduct.
What is unprocessed wheat bran?
It’s made from naturally separating the protective outer layer of the wheat that contains vitamins and minerals. It’s not just a fiber supplement it’s more natural and healthy for your digestive system.
How much wheat bran should you eat?
Normally, for constipation up to 20 or 25 grams of WB per day. A higher dose of 40 grams won’t work better. For high blood pressure 3 to 6 grams and for irritable bowel syndrome 30 grams per day.