Answer: Bran is not typically considered keto-friendly. Its high carbohydrate content makes it unsuitable for a standard ketogenic diet.
To further explain, in a ketogenic diet, the carbohydrate intake needs to be drastically reduced to allow the body to enter a metabolic state called ketosis:
- High Carbohydrate Content: Bran contains 77.29 g of total carbohydrates per 100g, which is significantly higher than what is usually allowed in a ketogenic diet.
- Dietary Fiber: Although bran does have a good amount of dietary fiber (11.4 g per 100g), which can mitigate the impact of carbohydrates on blood sugar levels, it’s still not enough to make it keto-friendly due to the high overall carbohydrate content.
- Sugar Content: The sugar content in bran is also quite high at 31.3 g per 100g. These sugars are simple carbohydrates that can hinder the process of reaching ketosis.
- Fat and Protein Content: The fat content in bran is quite low (2.72 g per 100g) compared to what is typically required in a ketogenic diet, which emphasizes high-fat foods. The protein content is moderate (7.72 g per 100g), but not enough to make up for the high carbohydrate content.
In conclusion, while bran has numerous health benefits, it doesn’t fit well within the macronutrient requirements of a standard ketogenic diet due to its high carbohydrate content. It’s always important to read nutrition labels and understand the macronutrient content of the foods you’re considering for your diet.
- Amount Per ServingCalories318
- % Daily Value *
- Total Fat
- Saturated Fat 0.48g 3%
- Cholesterol 0mg 0%
- Sodium 356mg 15%
- Potassium 653mg 19%
- Total Carbohydrate
- Dietary Fiber 11.4g 46%
- Sugars 31.3g
- Protein 7.72g 16%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.