Whole wheat bread mixed with "bran" in the flour? Experts: Bran and bran are not the same substance

"Wholemeal bread is made by mixing bran, also known as 'bran', into flour and changing its name to whole wheat." Recently, a netizen posted a video titled "Wholemeal bread is just bran" on a social platform, which attracted heated discussion among netizens.

Zuo Xiaoxia answers questions for patients. Photo provided by the interviewee

"Whole-wheat bread is a whole-grain food made from whole-wheat flour, which is ground from whole grains and retains the seed coat, endosperm and germ of the grain. Among them, 'bran' refers to the seed coat of the outer layer of the grain, which is generally brown and is an important source of nutrition for whole-wheat bread; while 'bran' is the outer shell of the grain, which is generally grayish white, rough and difficult to digest. It is not recommended for consumption and is mainly used to make animal feed. " said Zuo Xiaoxia, chief physician of the Nutrition Department of the Eighth Medical Center of the General Hospital of the People's Liberation Army. Bran and bran have some overlap in nutrition, but the two do not belong to the same category of substances.

Zuo Xiaoxia also mentioned that many patients in the outpatient clinic would ask about the difference between "bran" and "gluten" . She explained, "Gluten is the protein contained in grains, while bran is the outer skin of grains, rich in dietary fiber and B vitamins. The nutritional components of the two are different and must be distinguished."

Photo by Kou Xiaowen, Health Times

Is whole wheat bread healthy?

Zuo Xiaoxia said that compared with refined carbohydrates such as white bread, whole wheat bread has richer nutrients and has obvious advantages in nutritional value. "As the outer skin of the whole seed, the bran is rich in dietary fiber and B vitamins. Among them, dietary fiber is called the 'cleaner' of the intestines, which can promote intestinal peristalsis and is beneficial for controlling the three highs and managing weight. B vitamins play a certain role in regulating nerves and improving sleep. It can also promote the metabolism of the three major substances of carbohydrates, lipids and proteins, and reduce some metabolic diseases."

"When buying whole wheat bread, consumers need to check the ingredient list carefully." Zuo Xiaoxia reminded that the first ingredient in the whole wheat bread list should be 100% whole wheat flour. In addition, whole wheat bread is generally brown in color, slightly rough in texture, and has a roasted wheat or nutty aroma, which consumers can judge based on.

In addition, Zuo Xiaoxia said that although whole wheat bread is rich in nutrients, any food intake should be moderate and not excessive. "According to the "Dietary Guidelines for Chinese Residents (2022 Edition)", residents should consume 50-150 grams of whole grains and beans every day. People with weak gastrointestinal function are advised to eat a small amount to avoid bloating. "

Source: Health Daily Comprehensive People's Daily Health Client

First review: Chen Jiaqi

Review: Wei Xinghua

Final Judge: Han Yonglin