Wheat is the most traded crop globally, with international trades surmounting to an enormous sum of $73.3 billion in 2022, according to the Food & Agriculture Organisation (FAO).
With around 220 million hectares of land (equivalent to 314 million football fields) dedicated to wheat cultivation, wheat-based products have solidified their importance in modern food production.
Common wheat-based products that you probably know of include white flour, wholewheat flour or wheat germ, ingredients widely used among bakers. But have you ever heard of wheat bran?
Chances are that you haven’t, so let me share with you what I’ve learnt about it!
What is Wheat Bran?
Wheat bran refers to the outer layer of an unrefined wheat kernel (also known as the wheat berry), the primary by-product of the wheat milling process. Milling is a multi-stage process which begins with threshing, where the chaffs (husks) of harvested wheat kernels are removed, exposing the underlying wheat berries.
The chaff (palea & lemma) of the wheat grain is loosely attached to the wheat kernel, allowing mechanical removal through threshing
Unlike rice & oat kernels, wheat grains do not undergo dehusking due to their husks being loosely attached to the berries and easily separable through mechanical agitation (threshing). Threshing is typically followed by winnowing, which separates the grain from the chaff.
In regions without access to machinery, winnowing can be carried out using wind. This is however less efficient than winnowing machines and can only be carried out in particular climates due to the dependence on natural wind.
Winnowing separates the berries & chaff based on their weights through the usage of air which blows the lighter chaff away while retaining the heavier berries.
Being made of indigestible fiber (cellulose, hemicellulose & lignin), chaffs are considered inedible and find uses in various industries such as biofuel production and livestock feeding.
Similar to oat groats and rice kernels, the wheat berries are composed of three distinct layers – Bran, Endosperm & Germ
The isolated wheat berries are subjected to dampening before milling – an essential process that optimizes the moisture level of the grain before grinding. Dampening is a form of moisture adjustment used to regulate the berry’s moisture content to optimal levels as:
- When moisture is above the optimal level – increased cohesion between the bran & endosperm layers occurs, increasing the difficulty of separating the layers during milling & sifting
- When moisture is below the optimal level – the bran and endosperm layers tend to crumble easily, decreasing the quality of flour produced as the crumbled bran becomes inseparable from the crumbled endosperm
Dampening makes use of high-tech machinery – such as the Automatic Dampening Machine (TOCA) & Horizontal Dampening Machine (TCTI) – which measure and adjust the moisture content of grains through the addition or extraction of water, a process which typically lasts for 1-2 days.
To separate the outer bran layer from the adjusted berries, the berries are fed into steel rollers and broken into smaller particles – termed ‘grist’ – through the process of gristing. This grist mixture is sieved to separate the bran particles from the finer endosperm and germ particles.
“To produce white flour, the endosperm particles are further isolated from the germ particles and finer ground. The resultant flour can be classified into different grades based on their fineness and intended uses, such as all-purpose flour, bread flour, and cake flour.”
The isolated bran particles may then undergo further processing (such as re-milling), depending on the intended uses. The global production of wheat bran has been estimated to be around 150 million tonnes, almost 3-fold of the global rice bran production.
Wheat Bran vs Wheat Germ
Another wheat-based product that you might come across is wheat germ – and this is not to be confused with wheat bran even though they might seem similar.
Despite also being a by-product of white flour production, wheat bran and wheat germ have distinct nutritional compositions, being different parts of the wheat berry. The bran is the outer protective layer of the wheat berry (making up ~14% of the grain’s weight) while the germ is the inner embryo of the wheat berry (making up ~3% of the grain’s weight).
“The germ is the reproductive part of a grain that has the potential to sprout into a new plant. This layer thus contains essential nutrients (such as proteins, fats & vitamins) needed to support the growth of a new plant.”
Nutritional Difference between Wheat Bran & Wheat Germ
Due to their differing biological functions, wheat bran & wheat germ have different nutritional profiles, which are as follows:
| Nutritional Profile (per 100g) | Wheat Bran | Wheat Germ |
| Total Carbohydrate | 64.5g | 51.8g |
| Fiber Content | 42.5g | 13.2g |
| Protein | 15.6g | 23.2g |
| Fat | 4.25g | 9.72g |
| Energy (kcal) | 216 | 360 |
| Magnesium (mg) | 611 | 239 |
| Phosphorus (mg) | 1010 | 842 |
| Potassium (mg) | 1180 | 892 |
| Iron (mg) | 10.6 | 6.26 |
| Vitamin B9 (ug) | 79 | 281 |
| Vitamin B1 (mg) | 0.523 | 1.88 |
Note: The values are obtained from the USDA National Nutrient Database & may differ slightly from different shelf-bought products
However, despite these nutritional differences, neither can be said to be the better of the two – with it being largely dependent on an individual’s needs. For instance, wheat germ may be the better option for an individual looking to increase their vitamin B intake while wheat bran might be preferred by someone looking to add fiber into their diet.
Is Wheat Bran produced during Wholemeal or Wholewheat Flour production?
Apart from white flour, other types of flour that you might have heard about (that are also made from wheat) are wholemeal and wholewheat flour. You might then wonder, is wheat bran also produced from these flours?
To answer this question, we first have to understand the differences between wholemeal and wholewheat flour. While the terms ‘wholemeal’ and ‘wholewheat’ are commonly used interchangeably, they do not always carry the same meaning.
Whole Wheat Flour made from grinding entire wheat berries
The term ‘wholewheat’ indicates that the flour is made up of only wheat berries where the berries are directly ground into flour, without the removal of the bran or germ layer. These flours are as such, also referred to as wholegrain as they are made from the entire wheat berry.
Compared to white flour, whole wheat flours tend to have a greater nutritional value, containing both the fiber-rich bran layer and the nutrient-dense germ layer. This method of wholewheat flour production does not result in the production of wheat bran.
“Another approach that millers might take to produce wheat flour is by first creating white flour through the removal of the bran and germ layers, before then reintroducing both the bran and germ layers in their ground-up forms.”
This alternative approach to milling allows the miller to create flours with varying whole wheat intensities through the adjustment of the amount of bran and germ reintroduced into the white flour. For instance, the AllGrain Wholemeal Flour made by FPM Cereal Milling is sometimes called the ’90/10″ flour, referring to the percentage of wheat flour to wheat bran within the flour.
The wholemeal flour from FPM can be considered whole wheat flour, being made entirely of wheat grains, but is only 12.5% wheat bran
Wheat flour made through this method of milling can be referred to as both ‘wholemeal’ or ‘wholewheat’ as the flour is still entirely made up of wheat berries – albeit not the entire grain, with the percentage of bran and germ being adjustable. This method of wholemeal flour production can result in the production of wheat bran.
The texture of whole wheat (whole grain) flour may differ from wholemeal flour. Wholewheat flours tend to have a uniform fineness as the bran and endosperm are ground together while in wholemeal flours, the layers are separately ground and recombined, resulting in varying fineness.
Wheat bran is thus not only produced during white flour production, but it is also a by-product of wholemeal flour production.
The Nutritional Benefits of eating Wheat Bran
So why should you consume wheat bran?
Wheat bran is a worthy addition to your daily diet due to the nutritional benefits that it can provide, being packed with important nutrients and bioactive compounds that meet the body’s needs.
These nutrients and bioactive compounds include:
1. Dietary fiber – having a sufficient intake of dietary fiber (~20-30g/day) daily is important for your gut health and glucose control. Wheat bran is an especially good source of insoluble fiber – the type that is not digested within the gut.
Being indigestible, this form of fiber promotes the movement of undigested material through your gut and increases stool bulk & softness, reducing constipation or irregular stools.
Increasing bowel movement also reduces the risk of developing small folds or hemorrhoids within the colon, playing a part in increasing your general gut health.
Our gut houses many types of good bacteria which rarely cause illnesses and are required for the healthy functioning of the gut.
Arabinoxylan (a type of insoluble fiber within wheat bran) has also been shown to promote the growth of good bacteria within our gut that play important roles such as vitamin synthesis and protection against harmful bacteria.
2. Antioxidants – compounds that protect the body from harmful naturally occurring chemical reactions. Potential health benefits include the reduced risk of disease onset (such as cancers & heart disease) and inflammation.
Antioxidants that can be found within wheat bran include phytic acid and polyphenols.
However, while the antioxidants within wheat bran do provide potential benefits, it is equally important to also maintain a balanced diet as the phytic acid content has displayed anti-nutrient properties(read on to find out more).
3. Minerals – minerals are an important component of our diet, influencing many of our bodily functions such as digestion, muscle building and fighting diseases.
Wheat bran is an excellent source of minerals such as phosphorus, magnesium, potassium and iron, where a single 100g serving can meet almost all the daily recommended intake of the minerals (and this sounds like a pretty good deal to me).
Are the anti-nutrients in wheat harmful?
The term “anti-” is commonly associated with the meaning of opposing against, making the term “anti-nutrients” sound potentially bad for our health – so what are they exactly?
Anti-nutrients are naturally-occurring compounds found in certain plants that can interfere with the absorption of nutrients such as vitamins and minerals. These compounds have evolved as a defense mechanism used by plants to ward off consumption by insects, fungi and bacteria – by reducing the amount of nutrients accessible to them.
“Anti-nutrients can be categorized into different classes based on their effects. Phytic acid (within wheat) falls under the class which prevents the absorption of minerals by trapping them while another class of anti-nutrients prevents the digestion of specific nutrients.”
While at first glance, this might sound like a bad deal for you, this actually isn’t the case. Studies have shown that while phytic acid does affect the absorption of iron, calcium, and zinc, the impact it had was not sufficiently significant to be a cause of concern.
Additionally, the negative effects of the anti-nutrient can be reduced through:
- Consuming foods rich in ascorbic acid (vitamin C) – consumption of ascorbic acid has been found to counteract the effects of phytic acid on nutrient absorption. Having a balanced diet including vitamin C can thus reduce the effect of the anti-nutrient.
- Food processing methods – processing methods such as soaking, fermenting and cooking have been shown to reduce the phytic acid content of wheat.
“Unexpectedly, the anti-nutrient nature of phytic acid may even be beneficial as it prevents the absorption of excessive iron. While highly beneficial for the body, iron in excess has been shown to damage our body cells. Phytic acid thus acts as a natural regulator for iron absorption.”
And surprisingly, did you know that even calcium functions as an anti-nutrient? While we only ever hear of the nutritional benefits of calcium, calcium actually interferes with the absorption of iron too – acting similarly as an anti-nutrient.
As such, while the term “anti-nutrient” might sound scary, it truly isn’t something that you need to worry about, as long as you remember to keep to a balanced diet.
How can Wheat Bran be eaten?
If you are unsure of how you can make use of wheat bran in recipes, here are some that you can follow. From sweet delights to savory dishes, wheat bran is a versatile ingredient that can be used for any meal of the day.
#1 Brown Sugar Apple Oatmeal Bread
If you’re looking for a sweet, hearty treat to share with your friends and family, give this apple oatmeal bread a try, for it will surely make you the apple of their eye.
The natural sweetness of the apples is not only enhanced by a brown sugar glaze but complemented by the nutty & earthy notes of the oats & wheat, ensuring that each bite is sure to “a-peel” & satisfy their tastebuds.
Sounds delicious right? The ingredients you will need are:
- Apple Juice
- Chopped Apple
- Egg
- Butter
- All-Purpose Flour
- Wheat Flour
- Rolled Oats
- Wheat Bran
- Brown Sugar
- Sugar
- Cinnamon
- Salt
- Nutmeg
- Yeast
While the recipe being used makes use of a bread maker, do not feel pressured to get one as it is not a necessity. The steps outlined here will be used for baking without a bread maker.
Begin by adding sugar and yeast into a bowl of warm water and allow it to sit for 5 minutes or until the yeast begins to foam. To the yeast mixture, gradually add in all-purpose flour, wheat flour, and salt, ensuring to mix till smooth. Add the remaining ingredients and continue mixing until all ingredients have been well incorporated.
Lightly sprinkle flour onto the dough and transfer to a large bowl that has also been dusted with flour. Cover the bowl with a damp cloth and allow the dough to rise for about an hour (or until it doubles in size) in a warm environment.
Pro-tip: While resting, kneading or rolling out the dough for any recipe, keeping the dough and any surfaces it is in contact with dusted will prevent the dough from overly sticking together to the surface.
Within the bowl, shape the dough into a ball by taking each side of the dough and pulling it up towards the middle. This method – also known as ‘folding’ – not only helps to improve the texture of the dough but incorporates air that improves fermentation and yeast activity (leading to a lighter, more airy loaf texture).
Cover the bowl with the damp cloth and allow the folded dough to rise for an additional 30 minutes before baking. At this point, preheat your oven to ensure that the bread bakes at a constant temperature throughout. Bake till golden brown and transfer to a cooling rack before finishing off with a brown sugar glaze on top.
“The hot air within the preheated oven also allows the crust to set quickly and form a layer that ‘defines’ the shape of the bread. This prevents the dough from spreading out while baking as the dough will bake in the shape of the crust.”
If this sounds tasty enough to move you, check out the full recipe here. The full recipe makes use of both all-purpose flour and wheat flour but they can substituted for a flour of your choice. Using different types of flour will change the final texture of your bread due to their differing gluten contents (but all-purpose flour will always be the safest bet).
Fun fact, this was stated to have also been a prize-winning recipe from the 2005 Oregon State Fair (according to Bob’s Red Mill), so need I say more?
#2 Veggie Burger (Patties)
Tired of meat but still craving a burger? This plant-based patty has got your back.
To make this meat-free alternative, the ingredients you will need are:
- Diced Button Mushrooms
- Chopped Garlic
- Black Beans
- Egg
- Quinoa (Cooked)
- Sliced Green Onions
- Wheat Bran
- All-purpose flour
- Sriracha
- Salt
- Ground Black Pepper
Begin by mashing the black beans in a bowl till smooth without visible lumps. Then, sauté the chopped garlic and diced mushrooms till lightly brown and add to the mashed black beans. Add the remaining ingredients and mix till well incorporated (you may use a mixer at low speed).
Shape into patties of your desired size and refrigerate for an hour to allow them to retain their shape. Fry the chilled patties over medium heat till crisp and serve on top of rice, bread or pasta. Optionally, you can also bread the patties with egg, breadcrumbs and flour before frying for an extra crunch – plus you can never go wrong with a cutlet.
If this sounds enticing enough, check out the full recipe here.
#3 Wheat Bran Bagel
Bagels can be enjoyed any time of the day, with fillings ranging from sweet fruit jams to savory meats or even the good ol’ classic cream cheese. A quick & easy meal with flavors that can be as easily changed to suit your taste of the day, what more could you ask for?
The ingredients you will need are:
- Flour
- Wheat Bran
- Salt
- Sugar
- Water
- Yeast
- Walnuts (Roasted)
Begin by adding sugar and yeast into a bowl of warm water and allow it to sit for 5 minutes or until the yeast begins to foam. To the yeast mixture, gradually add flour, wheat bran, and salt, ensuring to mix till smooth. Lightly sprinkle flour onto the dough and transfer to a large bowl that has also been dusted with flour.
Cover the bowl with a damp cloth and allow the dough to rise for about an hour (or until it doubles in size) in a warm environment. Section the dough into equal portions and allow them to sit for about 20 minutes, before rolling them out and adding your walnuts.
Roll the dough back into a sausage-like shape and shape into the bagel. Leave to rise for a second time while preheating your oven.
After the bagels have been proofed, heat water (containing sweetener) and drop your bagels into the boiling bath. This step – unique to bagels – is known as kettling and is used to partially inactivate the yeast within the dough.
“Inactivating the yeast reduces the expansion of the bagel when baking, resulting in a tighter & firmer texture when consumed.”
Once boiled for around 30 seconds on each side (1 minute in total), remove the bagels and drain off excess water. Bake till golden brown and leave to cool before slicing up and serving with a filling of your choice.
Check out the full recipe here if you’re ready to make your bagels.
#4 Lemon Tart
What are your all-time favorite desserts?
One of my favorites is the lemon tart, with the tanginess of a lemon curd never failing to hit the spot. If you love lemon tarts or any sort of tarts for that matter, why not give this recipe a try?
The ingredients you will need are:
- Oat Bran
- Wheat Bran
- Cream Cheese
- Egg Whites
- Sugar (or sugar/sweetener of your choice)
- Egg
- Egg Yolks
- Lemon
- Powdered Milk
- Milk
Begin by mixing oat bran, wheat bran, egg whites and cream cheese in a bowl, ensuring to mix until all ingredients have been well incorporated. Spread the dough onto the bottom of a pie pan & chill in the fridge for 20 minutes to allow the dough to set and hydrate. Ensure to also preheat your oven before baking.
Remove the chilled dough from the fridge and bake till the crust has solidified. Pre-baking the crust without filling ensures that the crust retains its shape when baked with the fillings. Once baked, leave to cool and prepare the fillings.
“Following the recipe, we will be making a lemon custard, but you may also choose to make a custard of your choice (such as a chocolate or peach custard).”
Start by whisking the eggs, egg yolks and the zest of lemons in a bowl, before then adding the milk, powdered milk, lemon juice and sweetener. Pour the mixture onto the baked pie crust and bake for a final time.
Once cooled, add some finishing touches – such as whipped cream or berries – and slice into single servings to enjoy with loved ones (or you could also finish it on your own).
If this sounds like a dessert for you, check out the full recipe here.
#5 No-bake Granola Bars
Need a quick snack before your workout session or to fuel your brain for a working day?
Try making these no-bake granola bars. Made of simple ingredients that you probably already have in your kitchen, these bars are guaranteed to be a hassle-free delight.
The ingredients you will need are:
- Butter
- Honey
- Peanut Butter
- Rolled Oats
- Wheat Bran
- Butterscotch Chips (or fillings of your choice)
- Vanilla Extract
Begin by lightly toasting your wheat bran and oats over low heat, stirring them as they toast to prevent burning. Toasting the oats & bran deepens their flavor, giving your bars a more delectable taste.
In a separate pot, melt the butter and honey over medium heat, allowing it to boil for about 3 minutes. Turn off the heat before adding the peanut butter, and mix well. Add the remaining ingredients (toasted oats, bran, butterscotch chips & vanilla extract) and stir till everything has been combined.
Transfer the mixture to a parchment-lined baking pan and press firmly and evenly. Refrigerate until fully set before slicing into individual servings for consumption.
To store the bars, keep them inside an airtight container in the refrigerator, ensuring to separate the layers with parchment paper to prevent sticking.
If this sounds simple enough to try, be sure to check out the full recipe here.
Conclusion
Now that you know more about wheat bran, give it a try for yourself and see how you like it. The nutritional benefits that it can provide make it a sustainable option that you can incorporate into your daily meals. And while some might fear the ‘anti-nutrient’ capabilities of wheat bran, it ultimately comes down to having a properly balanced diet – so you need not fear. As the old saying goes, too much of a good thing is bad, so enjoy everything in moderation.
And among other things, if you’re interested in food sustainability and would like to collaborate with us, do shoot us an email (hello@themoonbeam.co) or drop us a message on our social media page.
We would love to have a chat as we are always looking for fresh faces to work together with and bring new ideas to life!