A cup of wheat bran has 125 calories and 2.5 grams of fat, while a cup of oat bran has 231 calories and 6.5 grams of fat. Wheat bran is higher in fiber, with 25 grams per cup compared to oat bran's 14.5 grams. Oat bran has more protein, but overall, wheat bran is more conducive to weight loss.
The main difference between whole wheat and wheat bran is that whole wheat contains wheat bran. Whole wheat flour contains all the components of the whole grain: bran, endosperm, and germ.
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Many people are successful at treating constipation by adding a concentrated source of insoluble fibre, such as wheat bran, to their diet. Two tablespoons of raw wheat bran has 4.5 g of fibre, one cup of bran flakes contains about 5 g and one-half cup of 100 per cent bran cereal delivers 12 grams.
To sum up, oat bran can be substituted with wheat bran, oatmeal, rice bran, and corn bran. Another good substitute is buckwheat. Even flaxseed and ground sunflower seeds can be used to substitute oat bran in cookies and muffins.
Oat bran contains about 50% more fiber and soluble fiber than oatmeal, making it more effective at lowering cholesterol and helping digestion. The main structural difference is that oatmeal (typically rolled oats) is whole grain, while oat bran is just the bran of the oat.
Wheat germ and wheat bran are rich in protein: wheat bran contains 5 grams per ounce and wheat germ supplies 8 grams per ounce. Eating a serving of wheat germ fulfills 17 percent of a healthy woman's daily protein needs, while the bran fulfills about 11 percent of her protein RDA.
Oat bran is free from gluten, the wheat protein that many people wish to avoid. Baking with oat bran is simple; substitute an equal amount for the wheat germ specified in your recipe. Oat bran does not have a distinctive flavor, so add an extract or fruit flavoring for a sweeter taste without increasing fat or sugar.
Wheat germ has a nutrient profile similar to flax seed. It contains fiber and 20% of your daily need of folic acid. The biggest difference between the two is that flax seed is able to contribute the omega 3 fatty acids. In my opinion, this makes it superior to wheat germ.
If not stored correctly and left at room temperature, the oils inside wheat germ can quickly become rancid and sour. Wheat germ is available commercially either toasted or raw, and both varieties require immediate cold storage to preserve freshness once the original packaging has been opened.
Wheat germ has excellent nutritional value as a food supplement, experts say. It's a great source of vegetable proteins, along with fiber and healthy fats. It's also a good source of magnesium, zinc, thiamin, folate, potassium, and phosphorus.
10 Easy Ways to Use Wheat Germ
- In place of bread crumbs in recipes.
- A topping for your yogurt, oatmeal, or sliced fruit.
- Use wheat germ in your baking by replacing some of the flour with it.
- As a filler in meatballs or meatloaf.
- Use it as a crumb topping on desserts or casseroles.
Baking With Wheat Bran or Germ
If you find yourself mid-recipe and discover there's no bran in the house, wheat germ is a straight-up wheat bran substitute. If your recipe calls for 1/2 cup of bran, you can use wheat germ instead, and the recipe should turn out just fine.At just 45 calories and 1 gram of unsaturated fat, a 2 tablespoon-serving of wheat germ offers 2 grams of dietary fiber, 10% of the recommended daily value of folate, 8% of your recommended daily value of phosphorus, magnesium and zinc, 15% of your vitamin E and 10% of your thiamin requirements.
It most certainly provides the fiber bulk for healthy bowel movements, relieving constipation. Wheat germ is a more complex set of plant tissues that include a more sophisticated line up of nutritional powerhouses. In addition to the fiber that it also carries, wheat germ has proteins and vitamins.
