Wheat bran is a type of grain that provides fiber and other nutrients that may help you manage your blood sugar, or blood glucose, levels. If you have problems managing your blood sugar, adding unprocessed wheat bran may be especially beneficial. Look for foods that contain wheat bran or you can purchase it separately and add it to your favorite muffin or pancake recipe. Before you make any changes to your diet, talk with your registered dietitian or health care provider about your concerns. Elevated blood sugar may be a sign of a more serious issue.
What is Unprocessed Wheat Bran?
When grains undergo processing, the bran and germ are removed, leaving the endosperm behind. Wheat bran is the outer part of the grain kernel representing about 15 percent of the total weight of the grain, explains the Whole Foods Council. This part of the grain provides beneficial insoluble fiber, vitamin E, a few of the B vitamins, several minerals and antioxidants. Wheat bran is included in whole wheat flour, so enjoying foods made with this ingredient supplies beneficial wheat bran. Avoid wheat bran that is processed, such as bleached or refined wheat bran, to get maximum nutritional benefits for your blood sugar levels.
Blood Sugar Levels
Having diabetes requires you to check your blood sugar several times per day, including before and after a meal. Before you eat, your preprandial blood sugar should be between 70 and 130 mg/dL, according to the American Diabetes Association. Postprandial, or after a meal, your glucose may go as high as 180 mg/dL, but it shouldn't stay this high for more than an hour or two. If your blood sugar continuously rises and stays above 180 mg/dL, consuming foods that take longer for your body to digest, such as unprocessed wheat bran, may help stabilize your blood sugar and bring it back down.
Effects of Fiber on Blood Sugar
Fiber is a type of carbohydrate, but it is not broken down into glucose in the way that other carbs break down. Instead, fiber travels through your digestive tract relatively intact. Including fiber from unprocessed wheat bran in your diet may help you lower and manage your blood sugar levels. Insoluble fiber in wheat bran may enhance how insulin functions in your body. Insulin is a hormone that regulates your blood sugar and allows glucose to enter cells. All cells in your body rely on glucose as their primary energy source. Since insoluble fiber may improve how insulin functions, it can decrease your risk of developing type 2 diabetes, according to research published in "Diabetes Care" in 2003.
Wheat Bran Foods and Fiber
You need 20 to 35 g of fiber daily, depending on how many calories you consume, according to the Joslin Diabetes Center. Usually women consume fewer calories, resulting in a lower fiber requirement. A 1-oz. serving of wheat bran provides 3.2 g of fiber. While this may seem like a large serving, you can add it to several foods throughout the day, spreading out your serving. Unprocessed wheat bran has a rich, nutty flavor, pairing well with salads or plain yogurt.
References
- Joslin Diabetes Center: How Does Fiber Affect Blood Glucose Levels?
- Whole Foods Council: What is Wheat?
- American Diabetes Association: Checking Your Blood Glucose
- "Diabetes Care"; Associations of Dietary Fiber With Glucose Metabolism in Nondiabetic Relatives of Subjects With Type 2 Diabetes; Katriina Ylönen, MSC, et al.; July 2003
- USDA National Nutrient Database for Standard Reference; Wheat Bran, Crude
