Wheat consists of the inner layer known as the endosperm , the middle layer called the germ and the bran, which is the hard outer layer of the grain. Most wheat used in food products undergoes a process known as milling, which removes the germ and bran. Because the germ and bran contain many of the nutrients, eat whole wheat products made with the complete grain. You can add wheat bran, available as a nutritional supplement, to foods as a low fat way to boost the nutritional value and help lower your cholesterol level.
Cholesterol
Your body produces about 75 percent of your total cholesterol, a type of lipid, while foods contribute the other 25 percent. Only animal derived foods contain dietary cholesterol, but any food that contains saturated or trans fat can boost blood cholesterol levels. As a grain, wheat bran does not contain dietary cholesterol or saturated fat which means that wheat bran does not contribute to blood cholesterol levels.
Fiber
Dietary fiber is the portion of a plant-derived food that the enzymes in your small intestine can't breakdown. Foods contain two types of fiber: insoluble fiber and soluble fiber. Insoluble fiber continues through your digestive tract to the large intestine. On its journey the fiber adds bulk and water to your stool, which prevents constipation and promotes a healthy digestive tract. Soluble fiber binds to bile acid, a substance necessary for the breakdown of fat. Soluble fiber promotes the excretion of bile acid. Because the body uses cholesterol to produce bile acid, the more it excretes, the more it must produce which removes more cholesterol from the blood. Wheat bran provides 24.8 g of dietary fiber per 1 cup serving but because the majority of the fiber is insoluble, it produces little effect on cholesterol levels.
Fat
A low cholesterol level is 200 mg/dl and below. To maintain a healthy cholesterol level eat a low-fat diet that limits your intake of saturated and trans fat. Wheat bran contains very little fat, with only 2.46 g per 1 cup serving. The National Nutrient Database classifies the majority of the fat in wheat bran, 1.28 g per cup, as polyunsaturated fat. Consuming polyunsaturated and monounsaturated fats, especially in place of saturated or trans fat, can lower your cholesterol levels.
Nutrients
Wheat bran serves as an excellent source of protein, with 9.2 g per 1 cup serving. A diet rich in low-fat protein sources helps you lose weight or maintain a healthy weight. Losing weight -- even 5 to 10 pounds -- can help you lower your blood cholesterol level. Wheat bran promotes overall good health by providing essential minerals including potassium, magnesium, phosphorus, iron, zinc and selenium and essential vitamins like vitamin A, thiamin, niacin, folate, choline, vitamin B-6 and vitamin B-12.
References
- American Heart Association: Know Your Fats; May 2011
- Institute of Medicine: Dietary Reference Intakes -- Macronutrients; 2005
- USDA National Nutrient Database: Wheat Bran, Crude; 2010
- Mayo Clinic: Top 5 Lifestyle Changes to Reduce Cholesterol; May 2010
- Colorado State University Extension; Dietary Fiber; Anderson et. al.; December 2010
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