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Bran

In season all year

Food Description:

Refers to the outer layer of grains, removed and separated during the milling process. Can be found as wheat, oat, rye or rice bran. Great source of dietary fibre.

General Information:

Category: Grain
To Buy: Purchase unprocessed bran to obtain the full nutritional value. Look for pure bran mixtures if intolerant to other grains such as wheat, eg 100 per cent oat bran etc.
To Store: To maintain freshness, store bran in an airtoght container in the fridge.
Tips and Tricks: For a hit of fibre, add to muffin or cake recipes, sprinkle some bran onto cereal or blend into a smoothie for a nutty flavour.

Nutrition (0.5 Cup):

Energy (kJ): 349
Moderate GI 55 - 70: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; A moderate GI will release glucose into the bloodstream at a moderate rate.
Protein (g): 5.2
Saturated Fat, g : 0.2
Vitamin B1: Important for energy production and carbohydrate metabolism. Enhances mental capabilities and promotes a general sense of health and wellbeing.
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions.

Contraindications:
Excess accumulation may play a role in development of heart disease.
Zinc: Antioxidant and immune boosting, zinc fights infection and plays a role in wound healing. It is essential for growth and health of reproductive organs, especially the prostate. Needed for healthy hair, skin and nails. Also necessary for bone formation.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Negligible
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Carbohydrates, g: 5.7
Fibre, g:
Fat (g): 0.4
Monosaturated Fat , g: 0.2
Niacin (B3):
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount

Cooking:

Cooking Tips:

Benefits the Following Health Conditions:*

Anaemia
Constipation

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



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