Adding wheat bran to bread can provide several benefits. Wheat bran is the hard outer layer of the wheat kernel that is removed during the milling process to make refined white flour. It is a good source of fiber, vitamins, minerals and phytochemicals. By adding wheat bran back into bread, it can increase the nutritional value and change the texture and flavor. This article will examine the effects of adding wheat bran to bread dough and the reasons bakers might choose to include it.
Increases Fiber Content
One of the main benefits of adding wheat bran to bread is that it dramatically increases the fiber content. Fiber is an important nutrient that has many health benefits. The Dietary Guidelines for Americans recommend consuming 25-30 grams of fiber per day. However, most Americans only get about half of the recommended amount.
Wheat bran is particularly high in insoluble fiber. A 2 tablespoon serving of wheat bran contains 5 grams of fiber, with at least 4 grams coming from insoluble fiber. Insoluble fiber does not dissolve in water and helps add bulk to stool and prevent constipation. It also promotes regularity and a healthy digestive tract.
By adding a couple tablespoons of wheat bran per slice, bread can go from containing 1-2 grams of fiber to 5-6 grams or more. This makes it much easier to reach the recommended daily fiber intake. Consuming enough fiber also has benefits for heart health, managing blood sugar levels, aiding weight loss and reducing inflammation.
Improves Nutrient Profile
In addition to fiber, wheat bran also contains significant amounts of other important vitamins and minerals. These include:
- Thiamin
- Riboflavin
- Niacin
- Folate
- Calcium
- Magnesium
- Phosphorus
- Potassium
- Zinc
- Copper
- Manganese
- Selenium
Many refined breads and cereals are enriched with a small subset of these nutrients after processing. However, the full spectrum of vitamins and minerals found naturally in wheat bran more closely resembles the balance and ratios of nutrients found in the original whole wheat kernel.
Adding back the wheat bran to breads that would otherwise be made with refined white flour can significantly improve their vitamin and mineral content. This makes them more nutritious and closer to whole grain breads in nutritional value.
Provides Phytochemicals
Wheat bran is also a source of various phytochemicals, which are plant compounds that can have antioxidant and anti-inflammatory benefits in the body. Some of the phytochemicals found in wheat bran include:
- Lignans
- Betaine
- Choline
- Phytates
- Oxidized polyphenols
- Ferulic acid
Research suggests that these compounds may help reduce oxidative stress, decrease inflammation, support heart health, manage blood glucose and insulin levels, and provide anticancer effects.
While refined grains lack these phytochemicals, adding back the wheat bran can restore a good portion of these beneficial plant compounds.
Changes Texture
Adding wheat bran to bread also affects the texture, changing the crumb and mouthfeel.
Bread made with 100% white flour will have a very soft and spongy texture. The glutens in the flour are able to stretch freely and trap gas bubbles produced by the yeast, leading to an airy loaf.
When wheat bran is added, it interferes with some of the gluten formation and inhibits gas retention. This makes the bread denser with a bit of a coarse, grainy texture. The bran particles also add a pleasant nuttiness and a bit of crunch.
Whether the change in texture is desirable or not depends on personal preference and the style of bread. Some breads are meant to have a hearty, dense quality while others should be ethereally light and soft. Baker can fine tune the amount of wheat bran to achieve their ideal finished texture.
Impacts Shelf Life
Due to the lower gas retention and higher density, breads made with wheat bran tend to stale faster than plain white breads.
The bran particles themselves can also accelerate staling. Being dry and porous, they quickly draw moisture out of the surrounding dough, causing it to firm up and lose freshness faster.
However, there are ways bakers can compensate for this to extend the shelf life. Additional yeast or dough enhancers can help trap more gas to maintain a softer crumb over time. Bran also absorbs more water, so the dough hydration can be increased to keep it moist and flexible. And emulsifiers or gums can be added to slow down the migration of water into the bran.
With testing and adjustments to the formula, bakeries can produce wheat bran breads that stay fresher for longer. It may also help to recommend consumers store bran-enriched breads in plastic bags to retain moisture compared to plain paper bags.
Provides Nutty, Earthy Flavor
In addition to its textural impact, wheat bran also influences the flavor of bread. It has an earthy, nutty taste that comes through when enough is added to the dough.
Some bakers specifically add wheat bran to breads like walnut raisin to enhance the hearty, whole grain flavor profile. The pleasant bran taste complements the sweet raisins and toasted nuts.
But for breads intended to have a milder flavor, too much wheat bran can make it taste too strong or bitter. Finding the right balance for the particular type of bread is important.
The bran flavor also pairs well with whole wheat breads. Since whole wheat flour already contains some bran, adding extra wheat bran can amplify the nuttiness without going overboard.
Can Extend Freshness of Frozen Dough
For bread products that are distributed as frozen dough, wheat bran can help extend their usable shelf life.
The bran absorbs water and naturally contains lipids that limit ice crystal formation. This results in less damage to the gluten structures when the frozen dough thaws. Bread made from thawed frozen dough with added wheat bran will have better volume and texture than one without the bran.
The positively charged surface of bran particles also helps strengthen and stabilize the gluten network that breaks down over time in frozen storage. This further preserves the quality of the thawed dough.
Thanks to these effects, bread frozen dough with wheat bran added can maintain acceptable freshness for significantly longer – up to 8 weeks compared to 4-6 weeks for plain white frozen dough.
May Reduce Cancer Risk
Some research indicates wheat bran may specifically help reduce colorectal cancer risk.
In a meta-analysis of 25 epidemiological studies, consuming an additional 10 grams of fiber from cereal sources like wheat bran was associated with a 14% decreased risk of colorectal cancer. Other analyses have found similar protective effects.
It is thought that the insoluble fiber in wheat bran speeds up transit time in the colon, reducing exposure to potential carcinogens. The antioxidants like ferulic acid in bran also help neutralize cancer-promoting free radicals.
The fiber may also alter the microbial environment of the colon is a way that is less hospitable to cancer cell growth. More research is still needed to confirm the anticancer mechanisms of wheat bran.
How Much Wheat Bran to Add
So how much wheat bran should you add when making bread? There is quite a bit of flexibility:
- 2-3 Tablespoons per loaf = Light addition, mildly nutty flavor
- 1/4 – 1/2 cup per loaf = Moderate addition, noticeable flavor and texture impact
- 1+ cups per loaf = Very high addition for a true bran bread style that is dense and full flavored
The exact amount can be tailored to the particular type of bread and desired attributes. Enriching bread with at least a couple tablespoons of wheat bran per loaf can provide nutritional benefits with minimal effects on texture. Larger additions create a more pronounced flavor and heartier texture.
Potential Drawbacks
While wheat bran offers some benefits, there are a few potential downsides to consider:
- Reduces volume and makes bread denser
- Can accelerate staling if moisture balance isn’t adjusted
- Imparts bitter, strong flavor if too much is added
- Lowers gluten strength compared to refined white flour
- Can produce a gritty, coarse texture
Finding the right formula and bran quantities helps mitigate these issues. Bran enriched bread also may not appeal to all consumers, especially those accustomed to very soft and airy white breads.
Using Vital Wheat Gluten
One way to counteract the denseness and lack of rise from wheat bran is to also add vital wheat gluten to the dough.
Vital wheat gluten is a powder made from wheat flour that is very high in gluten proteins. It can be added to reinforce the gluten network and improve gas retention.
This helps the dough better trap the carbon dioxide produced by yeast fermentation, offsetting the limiting effects of the bran. The result is a loaf that rises higher and has better volume.
Too much gluten can make bread chewy, but a couple tablespoons per loaf can support the structure enough to yield a nice, light texture even with extra wheat bran.
Sourdough’s Antioxidant Benefits
Sourdough fermentation can also enhance the antioxidant and phytochemical benefits of wheat bran.
Sourdough cultures produce acids that break down phytic acid in bran to increase accessibility of minerals like iron and zinc. The bacteria also generate antioxidants like exopolysaccharides during fermentation.
When wheat bran is used in sourdough breads, these microbial metabolites combine with the natural antioxidants in bran to provide stronger antioxidant activity. This may result in additional health benefits compared to regular yeasted bran bread.
Works for All Wheat Types
While this article has focused on common wheat bran, the same benefits apply to bran derived from other wheat varieties like spelt, farro or einkorn.
These heritage and ancient wheat types have unique nutritional profiles and flavors, but their bran fractions still provide concentrated amounts of fiber, nutrients, and phytochemicals when added to bread dough.
Experimenting with different wheat brans can produce whole grain breads with diverse textures and tastes. Wheat bran enhances nutritional value regardless of the wheat type it comes from.
Using Other Bran Sources
In addition to wheat bran, brans derived from other cereal grains can also be added to bread for nutritional enhancement. Some examples include:
- Oat bran
- Rice bran
- Barley bran
- Rye bran
- Corn bran
Each of these contain varying levels of fiber, vitamins, minerals and antioxidants. Oat bran is high in beta-glucans, while rice bran offers gamma-oryzanol. Barley bran contains soluble fiber.
Combined with wheat bran, mixing different brans can provide a diverse nutritional profile. Flavors and textures also vary based on the bran source. Experimentation allows creating unique multi-bran breads.
Storing Wheat Bran
To preserve the freshness and nutritional potency of wheat bran, proper storage is important. A few tips include:
- Keep wheat bran in an airtight container
- Store in a cool, dry place
- Refrigerate or freeze for longer term storage
- Best if used within 6 months
- Check for expiration date on packaged bran
Exposure to air, light and moisture can cause wheat bran to degrade, turning rancid more quickly. For maximum freshness, keep bran sealed and in the fridge or freezer and use within 6-12 months.
Conclusion
Adding wheat bran to bread provides multiple benefits, including:
- Higher fiber content
- Increased vitamins and minerals
- More phytochemical antioxidants
- Nutty, earthy flavor
- Impact on texture
- Enhanced nutrition of frozen doughs
The exact amount of wheat bran can be tailored based on the desired effect on taste, texture and nutrition. Bran levels between 2 tablespoons to 1 cup per loaf are common. Combining wheat bran with vital gluten allows maintaining a light, airy crumb. Storing bran properly and using it promptly preserves freshness. Overall, enriching bread with wheat bran makes it more nutritious and flavorful.