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wheat bran
CARBS
22g
PROTEINS
16g
FATS
4g
Quantity: 100g
Glycemic Index: 42
Glycemic Load: 9
Fiber: 43g
Key Nutrients: Dietary fiber, magnesium, phosphorus
Health Impact: Wheat bran has a moderate glycemic index and can cause a moderate rise in blood sugar levels. Its high fiber content can aid in slower digestion and glucose absorption, potentially reducing spikes.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion rate due to high fiber.
🍽️ Best Paired With (Veg)
- Avocado – High in healthy fats that can help slow the absorption of glucose into the bloodstream.
- Spinach salad – Low in carbs and high in fiber, aiding in overall blood sugar control.
- Eggs – Provide high-quality protein and fats, which help in maintaining stable blood glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps balance meals without adding carbs.
- Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity.
- Beef steak – Provides satiety and essential nutrients with minimal impact on blood sugar.
🥄 Smart Substitutes
- Flaxseed meal – Lower in carbs and higher in omega-3 fatty acids, which can help reduce inflammation.
- Chia seeds – Provide a good source of fiber and omega-3 fatty acids without adding significant carbs.
- Almond flour – Offers a low-carb, gluten-free alternative that is also rich in vitamin E and magnesium.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as wheat bran is low in digestible carbs.
- 30–60 min: Slight increase may occur depending on individual insulin sensitivity and portion size.
- 2–3 hr: Blood sugar levels should stabilize due to the high fiber content, which slows digestion and glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Consume in small quantities and pair with high protein or fat foods to slow glucose absorption.
🤔 FAQs about wheat bran
Can wheat bran help in managing diabetes?
Yes, due to its high fiber content and low digestible carbohydrate level, wheat bran can help manage blood sugar levels.
Is wheat bran keto-friendly?
In moderation, wheat bran can be incorporated into a keto diet due to its low net carb content and high fiber.
How much wheat bran can I consume daily?
The amount can vary based on individual dietary needs, but starting with a small serving like 1-2 tablespoons per day can be beneficial.
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