If you eat 50g of bran flakes which is a big portion , then you will have between 5. If bran flakes are the only sugary foods you eat in one day, then consuming them is really not a problem as long as you watch your portion size. However, if you eat high sugar foods throughout the day then you will quickly exceed the recommended daily sugar intake and bran flakes will definitely contribute towards that.
Although bran flakes are not very high in sugar, it is still better to choose an unsweetened wholegrain breakfast cereal that contains no added sugar for a healthier alternative—especially if you are trying to lose weight or reduce the amount of sugar you consume. If you opt for a bowl of bran flakes for your breakfast do not add any more sugar—instead, use fresh berries for a sweeter taste and get one of your five-a-day too!
Wholewheat cereals such as bran flakes are high in fibre. This is good news as there is strong evidence that consuming plenty of fibre lowers the risk of type 2 diabetes and bowel cancer.
Choosing fibre-rich foods can also help to keep us feeling fuller for longer, which can aid weight loss and stop you from snacking between meals.
Government guidelines say that an adult should include 30g of fibre per day in a balanced diet. However, most adults only consume an average of 18g daily. Bran flakes are high in fibre—a 50g portion will deliver around a quarter of the recommended daily fibre intake.
To increase your fibre intake, try using bran flakes to add crunch to a fat-free yoghurt at lunchtime, or as a topping to a fruit pie instead of pastry. Bran flakes are very low in fat, with the Tesco variety having the least fat at just 2. However, it is important to remember that brand flakes are very rarely eaten without milk, so the nutritional content of a bowl of bran flakes will change when milk is added. A serving of bran flakes with milk will increase the fat content depending on your choice of full-fat, semi-skimmed or skimmed milk.
Protein is key to building and maintaining our body tissue and muscles and the NHS website states that an average adult should aim to consume 50g of protein per day. If you have a big portion of bran flakes for breakfast 50g then you will have around g protein but this excludes any milk added to your bowl. For an added protein boost, top them with a spoonful of fat-free Greek yoghurt. There are many important vitamins and minerals in bran flakes, including Niacin Vitamin B3.
Niacin is important to keep your nervous system and skin in good condition. It also helps your body turn food into energy. Vitamins and minerals are added to bran flakes, making them a fortified cereal to help you meet your recommended daily intakes. Niacin is not the only form of Vitamin B in bran flakes; in the brands we researched there was also the following present:. Iron features in all the nutritional values of the bran flakes we checked.
Iron is important in making red blood cells transport oxygen around the body. Alternatively, you could add bran flakes to bakes for a satisfying crunch and plenty of health benefits.
Your Cookie Settings This site uses cookies and similar technologies for performance, social media and advertising purposes in order to provide a customised user experience and understand how our sites are used. Many people begin their day with a bowl of bran flakes. What are bran flakes? Health benefits of bran flakes Eating bran is linked to a whole host of health benefits, including: Reduced bloating. Suggested Articles. Like this: Like Loading Leave a Reply Cancel reply Enter your comment here Fill in your details below or click an icon to log in:.
Email required Address never made public. Name required. Next Entry Top tips on choosing a healthy breakfast cereal. Follow Following. My Wellbeing Journal Join 1, other followers. Whole Grains Aren't in the First Three Ingredients If the first few things listed are unpronounceable or artificial ingredients, ditch the cereal. Since ingredients are listed in order of which the product contains the most of, the first ones should include percent whole grains, oats, or bran, says Michelle Davenport, Ph.
Remember: The later these appear on the list, the less healthy the cereal is. By the same token, you want to make sure you're eating actual whole-grain cereal—not one that simply says "made from whole grains. A lot of cereals plaster their boxes with these words so the products seem healthier than they are.
It Contains Sneaky Added Sugars "Sugar" isn't the only thing you should be looking for on the ingredient list to see how much of the sweet stuff you're taking in; honey, fruit juice sweetener, agave nectar, and brown rice syrup are all other names for it.
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