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The Nutritional Benefits of Great Value Extra Raisin Raisin Bran

Raisin bran cereal has been a breakfast staple for decades. This tasty cereal is made from wheat bran flakes and raisins, providing a good source of fiber and other important nutrients. Great Value's store brand Extra Raisin Raisin Bran offers an affordable option for those who enjoy this classic cereal.

Raisin bran is beneficial for health in many ways. Here is an overview of the nutritional profile and health benefits of Great Value Extra Raisin Raisin Bran.

Nutritional Profile of Great Value Extra Raisin Raisin Bran

Great Value Extra Raisin Raisin Bran contains several essential vitamins and minerals that make it a nutritious choice for breakfast. Here are some of the key nutrients found in a 1 cup (59g) serving:

Calories: 190
Total fat: 1.5g
Sodium: 290mg
Potassium: 350mg
Total carbohydrates: 44g
Dietary fiber: 5g
Sugars: 18g
Protein: 4g
Calcium: 15% DV
Iron: 45% DV
Vitamin D: 25% DV
Thiamin: 25% DV
Riboflavin: 25% DV
Niacin: 25% DV
Folate: 25% DV

The main highlight of the nutritional profile is the high fiber content. A serving provides 20% of the recommended daily value for fiber. Fiber promotes healthy digestion and may help lower cholesterol levels.

Source of Whole Grains

The wheat bran in Great Value Extra Raisin Raisin Bran makes it a good source of whole grains. Whole grains provide more fiber, vitamins, and minerals compared to refined grains.

Diets rich in whole grains have been linked to a reduced risk of chronic diseases including diabetes, heart disease, and certain cancers. Fiber is especially important for healthy digestion and promoting a feeling of fullness.

Provides Essential Micronutrients

Great Value Extra Raisin Raisin Bran is fortified with a variety of vitamins and minerals. It provides at least 25% of the recommended daily value for several nutrients including calcium, iron, vitamin D, thiamin, riboflavin, niacin, and folate per serving.

These micronutrients support many vital processes in the body. Iron is essential for healthy blood and carrying oxygen, while calcium and vitamin D help build and maintain strong bones.

Contains Antioxidants

The raisins in Great Value Extra Raisin Raisin Bran provide antioxidant compounds that can help protect cells from damage. Raisins contain phenolic phytonutrients with antioxidant effects.

Research suggests that antioxidants from natural food sources can reduce inflammation and lower the risk of chronic diseases like heart disease, diabetes, and cancer when consumed as part of a healthy diet.

Offers a Low-Fat Source of Plant Protein

With 4 grams of protein per 1 cup serving, raisin bran can help boost your daily protein intake in a low-fat way. The protein comes from the wheat bran.

Most Americans get enough protein, but choosing plant sources like wheat bran can provide protein while minimizing unhealthy saturated fats found in many high-protein foods.

Contains Inulin for Gut Health

Great Value Extra Raisin Raisin Bran contains inulin, a type of soluble fiber that serves as a prebiotic. Prebiotics help feed the beneficial probiotic bacteria in your gastrointestinal tract.

Maintaining a healthy balance of gut bacteria can enhance immunity, improve digestion, and even positively impact mental health according to some studies.

Provides Lasting Energy

With its combination of complex carbohydrates and fiber, Great Value Extra Raisin Raisin Bran offers an energy boost that lasts. The fiber helps slow the absorption of sugar into the bloodstream, resulting in a steady release of energy.

Raisin bran makes a great breakfast choice for both adults and kids by providing fuel to start your day.

Tips for Adding More Fiber with Great Value Extra Raisin Raisin Bran

Great Value Extra Raisin Raisin Bran can be a helpful tool for upping your daily fiber intake. Here are some tips for getting the most fiber from your bowl of raisin bran:

Use Sized Scoops

Pay attention to the serving size, which is generally 3/4 cup or 1 cup, depending on the brand. Using a measuring cup or scoop ensures you get the full amount of fiber per serving.

Read the Label

Check the Nutrition Facts label and opt for a raisin bran that lists wheat bran as the first ingredient, like Great Value Extra Raisin Raisin Bran. More bran means more fiber.

Add Fresh Fruit

Mix in some fresh berries like strawberries, blueberries, or raspberries to add even more fiber. The combination of fresh and dried fruit boosts the fiber count.

Pair with Fiber-Rich Foods

Enhance the fiber content of your breakfast by enjoying raisin bran alongside Greek yogurt, nuts, chia seeds, or whole grain toast.

Avoid Added Sugars

Some raisin bran brands add extra sugar. Stick to options with minimal added sugars so the raisins provide natural sweetness.

Use Milk Alternatives

For lactose-free or vegan options, try almond milk, coconut milk, or oat milk on your raisin bran. Some milk alternatives like soy or almond milk also provide a fiber boost.

Make a Parfait

Alternate layers of raisin bran, yogurt, and fruit in a cup or jar for an on-the-go breakfast parfait packed with fiber.

Bake with Bran

Incorporate extra bran into your baking when making muffins, breads, or cookies. The bran adds fiber and nutrients while keeping baked goods moist.

Health Benefits of High Fiber Diets

Eating plenty of high-fiber foods like Great Value Extra Raisin Raisin Bran can provide some great health benefits. Here is an overview of the evidence-based benefits linked to higher fiber diets:

Aids Digestive Health

Fiber adds bulk to stool and helps move food through the digestive tract. This can relieve constipation by promoting regular bowel movements.

Lowers Cholesterol

Soluble fiber has been shown to reduce LDL or “bad” cholesterol levels. Fiber binds to cholesterol in the digestive tract before the body can absorb it.

Stabilizes Blood Sugar

The fibers in raisin bran help slow the absorption of sugar, preventing spikes and crashes in blood sugar levels.

Promotes Heart Health

Research consistently associates higher fiber intake with a lower risk of cardiovascular disease. Fiber supports heart health through various mechanisms.

Aids Weight Control

High fiber foods like raisin bran are more filling. Fiber slows digestion and promotes satiety, making you feel full with fewer calories.

May Lower Cancer Risk

Some large cohort studies show that people who eat more fiber have lower rates of colorectal cancer. Fiber may bind to potential carcinogens in the digestive tract.

Supports Immunity

Prebiotics fibers like inulin help nourish healthy gut bacteria. A balanced microbiome is linked to enhanced immune function according to recent studies.

Potential Drawbacks of Raisin Bran

Raisin bran cereal makes a healthy addition to a balanced diet for most people. However, there are a few drawbacks to consider:

Contains Wheat

The wheat bran in raisin bran means it is unsuitable for people who must follow gluten-free or wheat-free diets due to celiac disease, wheat allergy, or non-celiac gluten sensitivity.

High Carb

While the complex carbs in raisin bran are generally healthy, the cereal is high in total carbohydrates. People monitoring carb intake may prefer lower-carb breakfast options.

High Sugar

The raisins provide natural sugar, but some brands also add sugar. People with diabetes or looking to limit added sugar may want to opt for unsweetened versions or monitor portion sizes.

Contains Bran

Bran is very high in fiber, which can cause issues like gas, bloating, and abdominal discomfort when rapidly increased in the diet. Gradually increasing bran intake can help minimize digestive issues.