Bran Flakes — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 334 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 74 g | 26.91% |
| Fiber | 15 g | 53.57% |
| Sugars | 20 g | 40% |
| Glycemic Index | 74 | - |
| Protein | 9 g | 18% |
| Sodium | 644 mg | 28% |
| Total Fat | 3 g | 3.85% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
15 g
✅ High Fiber Content
3 g
🥕 Low Fat Content
Key takeaways
Health benefits
- High in fiber, promoting digestive health and regular bowel movements, and helping to maintain a healthy gut microbiome.
- Supports heart health by helping to lower cholesterol levels and reduce the risk of heart disease.
- Provides sustained energy from complex carbohydrates, making it a nutritious breakfast option.
- Contains essential vitamins and minerals such as B vitamins, iron, and magnesium, which support overall health and well-being.
Health risks
- High fiber content which can cause digestive discomfort such as bloating, gas, or diarrhea when consumed in large quantities, especially if not accustomed to high-fiber foods.
- Added sugars in some commercial brands, contributing to increased calorie intake, weight gain, and potential blood sugar spikes.
- Phytic acid content which can inhibit the absorption of certain minerals, potentially leading to deficiencies if bran flakes are consumed excessively.
- Potential gluten content which makes it unsuitable for individuals with celiac disease or gluten sensitivity, potentially causing digestive discomfort and other health issues.
How to choose bran flakes
Bran flakes should be crisp and mostly free of powdery residue. The ingredients list should be short, focusing on whole grains and minimal added sugar. Seek products enriched with additional vitamins and minerals for enhanced nutritional value.
Avoid bran flakes that appear crushed or are excessively dusty, indicating poor handling and storage. Also, avoid those high in sugar or containing artificial ingredients, which diminish the health benefits of bran.
How to store bran flakes
Bran flakes should be stored in an airtight container in a cool, dry place. Keeping them in their original packaging inside a sealed container helps maintain freshness. Properly stored, bran flakes can last several months.
Humidity and air exposure can make bran flakes stale, so these conditions should be avoided. Storing them near strong-smelling foods is not advisable, as they can absorb odors. Regularly checking for moisture ensures the flakes remain crisp and fresh.
✅ Extra Tip
How long do they last?
Bran flakes can last for 6-12 months when stored in an airtight container in a cool, dry place. Once opened, it's best to consume them within 3-6 months for optimal freshness. Proper storage away from moisture helps maintain their crunchiness.
What to do with leftovers?
Leftover bran flakes can be used in a variety of recipes. Crush them and use as a coating for fried chicken or fish for a crispy, nutritious crust. Bran flakes can also be added to smoothies for a fiber boost or mixed into yogurt for a crunchy topping.
Use bran flakes in baking, where they can be added to muffins, cookies, or pancakes for extra texture and nutrition. They are also great in homemade granola or granola bars, adding a hearty crunch. If you have a lot of bran flakes, consider using them as a topping for casseroles or baked dishes, where they add a golden, crispy layer. Bran flakes can also be blended into a bran muffin mix or used as a topping for fruit crisps or cobblers.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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