Bran flour is a unique flour that is commonly used for its nutritional value and its ability to absorb moisture.
It has been found that bran flour can be used as an alternative to wheat flour in baked goods such as bread, muffins, cakes, cookies, etc.
When it comes to finding a versatile and healthy flour, it can be difficult to know where to start looking.
What Is Bran Flour?
Bran flour is a type of whole grain, It consists of the outer shell of kernels also known as the pericarp. The bran layer contains many nutrients and fiber. It also helps to slow down digestion, so you can feel full longer.
The outer layer of the grain, also known as ‘bran’ can be found in wheat, oats, and rye. Unlike wheat flour, bran consists of only the outer portion of the kernel, leaving the germ and endosperm intact.
This means that it has more fiber than regular white flour, which makes it a great choice for those trying to lose weight or maintain their health.
Bran flour has a considerably high nutrient profile as it is high in fiber, protein, iron, magnesium, manganese, phosphorus, zinc, copper, vitamin B6, and more.
Bran flour is made by removing the bran from the grains during the milling process. During this process, the bran is separated from the rest of the grain, resulting in a powdery product with a light yellow color.
As the bran is removed, the remaining part of the grain becomes the endosperm (or starchy core). The endosperm is then ground into white flour.
Is Wheat Flour The Same As Bran Flour?
Wheat flour is not the same as bran flour. While both are made from wheat, they have different properties.
Bran flour is made by grinding the outer shell of the wheat kernel. Whole wheat flour is made by grinding just the endosperm. If you want to make your own bran flour, simply grind up the entire outer shell of the wheat kernel.
Bran flour is characterized as flour made using the bran of any grain kernel. Hence, bran flour could be made from wheat, corn, oat, or even rye.
Wheat Bran Flour
Both wheat bran flour and bran flour consist of using only the outer shell of the wheat kernel. Wheat bran flour is often used for baking because it adds flavor and nutrition to baked goods.
Wheat bran flour is considered to be highly fibrous and nutrient-rich making it an ideal choice of flour for making bread, muffins, pancakes, biscuits, cookies, cakes, pastries, pasta, pizza crusts, and other foods.
Whole wheat flour on the other hand consists of all three parts of the wheat kernel including the germ and endosperms. It is usually used for thickening sauces, dressings, soups, gravies, casseroles, and meatloaf.
Oat Bran Flour
Bran is characterized as the outer shell of the grain. Bran can be found on a variety of grains including wheat and oats.
Oat bran flour is essentially the same thing as oat groats but is less coarsely ground. Like wheat bran flour, oat bran flour is often added to baked goods to add texture and flavor. It’s also good for adding fiber to smoothies and porridge.
Rye Bran Flour
Rye bran flour is similar to wheat bran flour. Both contain the outer shell of the grain, however, rye bran flour is much coarser than wheat bran flour.
Rye bran flour is typically used in rye bread, crackers, buns, rolls, bagels, pretzels, etc.
How Is Bran Flour Made?
Bran flour is made by separating the bran from the rest of the wheat kernel. To do this, the bran is first milled and then sifted through a series of screens until the desired particle size is achieved. The bran is then removed from the wheat kernel.
The remainder of the wheat kernel is called the endosperm. The endosperm is ground into white flour.
In some cases, the bran may still remain after the endosperm is ground, and it will need to be re-milled before being used in food preparation. The bran is then dried, ground, and packaged.
What Does Bran Flour Taste Like?
Bran flour has a mild nutty flavor that is slightly sweet. This makes it great for use in baked goods such as bread, muffins, and cookies. When combined with whole wheat flour, bran flour creates a more nutritious and flavorful loaf of bread.
When used in baked goods, bran flour creates a dense earthy flavor. Bran flour is considered to be a strong flour and is great for people who prefer their baked goods to be denser and richer tasting.
Can I Make Bran Flour At Home?
Yes! If you have access to a food processor or spice grinder, you can easily make your own bran flour. Follow these simple instructions:
- Separate the bran from the endosperm.
- Grind up the entire outer shell (bran) of the wheat kernel using a food processor or spice grinder.
- Sift out the bran from the remaining part of the wheat kernel.
- Final store in an airtight container and enjoy your bran flour for cooking and baking.
Bran Flour Substitutes
There are many types of bran flour available. Some brands are actually blends of several types of bran flour.
For example, one brand of bran flour might include wheat bran flour, barley bran flour, and rice bran flour.
If you’re looking for a substitute flour for bran that offers similar nutritional value, a great taste, and versatile texture, why not try:
- Wheat Germ Flour – Wheat germ is another name for the endosperm of the wheat kernel. Wheat germ contains all the essential amino acids, vitamins, and minerals that we need.
- Oat Bran Flour – Oat bran is a type of bran that is rich in fiber. Oat bran is high in soluble dietary fiber which helps lower cholesterol levels and reduces blood sugar spikes.
- Rice Bran Flour – Rice bran is also known as brown rice flour. Rice bran is very high in insoluble fiber which helps maintain digestive health. It’s also rich in manganese, magnesium, phosphorus, zinc, and vitamin B6.
- Flax Seed Flour – Flaxseed flour is made from the seeds of the flax plant. Flaxseed flour is rich in omega 3 fatty acids which help boost brain function and improve cardiovascular health.
- Whole Wheat Flour – Whole wheat flour is made from the entire grain including the bran and the endosperm. Whole wheat flour is higher in protein than refined flour and provides us with most of our daily recommended intake of iron and fiber.
- Cornmeal Flour – Cornmeal flour is made from the endosperm of corn kernels. Cornmeal flour is rich in fiber and nutrients.
- Almond Flour – Almond flour is made from blanched almonds. Almond flour is rich in healthy fats and proteins. It’s also low in carbohydrates.
Bran Flour Nutrition
29 grams of wheat bran flour consists of:
- Calories: 63
- Fat: 1.3 g
- Protein: 4.5 g
- Carbs: 18.5 g
- Vitamin B6: 0.4 mg
- Potassium 343
- Iron 3.05 mg
- Magnesium 177 mg
- Phosphorus 294 mg
Is Bran Flour Healthy?
Bran flour is considered to have a nutrient-rich profile. Wheat, oat, and rye bran are the most common sources of bran flour.
The bran of a grain kernel holds a significant amount of nutritional value as it contains antioxidants, phytochemicals, and other beneficial compounds. These compounds provide protection and bodily support by promoting good digestion and overall health.
Hence, bran flour has been used throughout history as a source of nutrition for people who were suffering from poor health.
Is Bran Flour Good For Weight Loss?
When it comes to weight loss, substituting whole grain flour for bran flour can be a healthy option as it provides a great source of fiber which can be effective in aiding weight loss and reducing the risk of obesity.
Obtaining a great source of fiber can aid weight loss as it slows down the rate at which food passes through your body.
Fiber also helps keep hunger pangs at bay and keeps your stomach feeling full longer. This means that when you eat less, you will feel fuller sooner and therefore consume fewer calories.
Is Bran Flour Gluten-Free?
Unfortunately, bran flour is not gluten-free as all parts of grain kernels, including the bran, contain gluten. However, there are some gluten-free alternatives that offer similar benefits to bran flour.
You may want to consider using these gluten-free alternatives instead of bran flour if you suffer from celiac disease or an intolerance to gluten. Some gluten-free alternatives available include:
- Coconut Flour – Coconut flour is made from dried shredded coconut meat. Coconut flour is a great alternative to wheat flour due to its high content of dietary fiber.
- Brown Rice Flour – brown rice flour is made from the outer husk of a rice grain. Brown rice flour is more nutritious than white rice flour. It’s also lower in carbohydrates and higher in protein.
- Almond Flour – like almond flour, almond meal is made from ground up almonds. Almond flour and almond meal are both very versatile and can be used in place of regular flour for baking. They’re also perfect for adding extra texture to baked goods.
- Corn Flour – corn flour is made from finely milled corn kernels. Corn flour is often used in gluten-free recipes because it offers a light, textured, and slightly sweet result.
Is Bran Flour Keto-Friendly?
Bran flours are naturally low in carbs and high in fiber. As such, they make excellent replacements for refined grains in many ketogenic diet recipes.
If you’re looking to lose weight on a ketogenic diet, then replacing refined grains with bran flour could help you achieve this goal.
In addition, bran flour is naturally high in fiber, so it can be helpful in keeping you satisfied after meals.
How Many Carbs Are In Bran Flour?
The nutritional information for bran flour varies depending on where you buy it. Typically, one cup (250 mL) of bran flour contains between 5 g and 10 g of carbohydrate per serving.
What Is Bran Flour Made Of?
Bran flour is made from the bran layer of cereal grains. Cereal grains include wheat, oats, barley, rye, spelt, triticale, sorghum, millet, quinoa, amaranth, buckwheat, and maize.
The bran layer is the outermost part of the kernel. When the bran layer is removed from the rest of the grain and ground into flour, it is known as bran flour.
Is Bran Flour Organic?
Grains are usually grown organically, but not always. While most bran flour is organic, it isn’t always easy to find.
To check if bran flour is organic or non-organic, take a look at the product label and pay close attention to the product description to see if the product includes a USDA organic seal or states if it is certified organic.
If the label doesn’t have this seal, then it is likely that the product isn’t organic. Grain bran is generally considered to be healthier than other types of flour, so choosing organic bran flour is a good way to ensure you get the best quality flour possible.
Is It Kosher?
Kosher products must meet strict guidelines set by Jewish law. This means that kosher foods cannot come in contact with anything that has been handled by someone who does not follow kashrut laws. However, there are many brands of bran flour that are kosher.
What Can I Make With Bran Flour?
Bran flour can be used to make bread, muffins, pancakes, waffles, cookies, cakes, pizza crusts, pasta, crackers, biscuits, pastries, pie crusts, tortillas, noodles, wraps, breakfast cereals, dips, sauces, and so much more. It can be used as a substitute for all-purpose and wheat flour.
Cooking With Bran Flour
You can use bran flour in a variety of recipes as a source of nutrition as a thickening agent or for its texture.
Baking With Bran Flour
Similar to using bran flour for cooking, it can also be used as an ingredient for making a variety of baked goods. Bran flour is a great ingredient for baking because it adds nutrients while still giving your baked goods a nice texture.
You can make everything from plain old pancakes to fancy desserts like pies, cakes, brownies, scones, muffins, and even bread!
How Long Does Bran Flour Last?
Bran flour tends to keep well when stored in airtight containers in a cool place, and it can last up to 8 months.
However, some people prefer to freeze their bran flour instead. Freezing bran flour will preserve the nutrient value of the flour and prevent spoilage.
Where To Buy Bran Flour
You can find bran flour at your local grocery store or supermarket. If you struggle to find bran flour in local stores near you, you can buy it from online retailers such as Amazon.com.
Alternatively, if you cannot find bran flour where you live, you can always make your own.
Takeaway
Overall, bran flour is a healthy alternative to whole wheat flour. It’s high in fiber and protein, which makes it a better choice than regular flour.
In addition, bran flour contains antioxidants and minerals that help improve overall health.
However, there are some downsides to bran flour as it is not suitable for those on a gluten-free diet.
