All-Bran cereal offers a nutritious start to the day, packed with essential vitamins and minerals. This popular breakfast option contains wheat bran, providing a significant source of dietary fiber. One serving of All-Bran Original contains 120 calories and delivers 40% of the daily recommended fiber intake.

The cereal’s nutrient profile includes important vitamins such as A, B1, B2, B6, B12, C, and D, as well as minerals like calcium and iron. These nutrients contribute to overall health and well-being. All-Bran’s low fat content, with only 2 grams per serving, makes it a heart-healthy choice for those watching their fat intake.

Nutritional Profile

Kellogg’s All-Bran Original cereal provides a nutrient-dense breakfast option rich in fiber and essential vitamins and minerals. This cereal offers a balance of macronutrients and micronutrients to support overall health and digestion.

Macronutrients

A 1/2 cup (30g) serving of All-Bran Original contains 80 calories. The cereal is low in fat, with only 1 gram per serving, primarily from polyunsaturated and monounsaturated sources. It provides 4 grams of protein, supporting muscle maintenance and satiety.

The primary macronutrient in All-Bran is carbohydrates, with 23 grams per serving. Of this, 10 grams come from dietary fiber, representing 36% of the Daily Value. This high fiber content promotes digestive health and helps maintain steady blood sugar levels.

All-Bran contains 6 grams of sugar per serving, including some added sugars. The cereal’s low sugar content relative to its high fiber makes it a smart choice for those monitoring their sugar intake.

Micronutrients

All-Bran Original is fortified with essential vitamins and minerals. A single serving provides 50% or more of the Daily Value for several B-vitamins, including thiamin, riboflavin, niacin, vitamin B6, and folate. These nutrients support energy metabolism and nervous system function.

The cereal is an excellent source of iron, offering 60% of the Daily Value per serving. This mineral is crucial for oxygen transport in the body. All-Bran also contains significant amounts of zinc, magnesium, and phosphorus.

Vitamin D and calcium are present in smaller quantities, contributing to bone health. The cereal provides modest amounts of potassium, supporting heart and muscle function.

Health Benefits

All-Bran cereal offers numerous health advantages due to its high fiber content and nutrient profile. It supports digestive function, aids weight management, helps control blood sugar, promotes heart health, and contributes to bone strength.

Digestive Health

All-Bran’s high fiber content significantly benefits digestive health. The cereal provides insoluble fiber, which adds bulk to stool and promotes regular bowel movements. This can help prevent constipation and maintain a healthy digestive system.

Fiber also acts as a prebiotic, fostering the growth of beneficial gut bacteria. These bacteria play a crucial role in overall digestive health and immune function.

A single serving of All-Bran can provide up to 44% of the daily recommended fiber intake, making it an efficient way to boost fiber consumption.

Weight Management

All-Bran can be a valuable tool for weight management due to its low calorie content and high fiber. A typical 1/2 cup serving contains only 80 calories, making it a nutrient-dense, low-calorie breakfast option.

The high fiber content promotes satiety, helping individuals feel full for longer periods. This can reduce overall calorie intake throughout the day, supporting weight loss or maintenance efforts.

Fiber also slows digestion, which can help stabilize blood sugar levels and prevent energy crashes that might lead to overeating.

Blood Sugar Control

The fiber in All-Bran plays a crucial role in blood sugar management. It slows the absorption of sugar into the bloodstream, helping to prevent rapid spikes in blood glucose levels.

This effect is particularly beneficial for individuals with diabetes or those at risk of developing the condition. Stable blood sugar levels can reduce the risk of type 2 diabetes and help manage existing diabetes.

The low glycemic index of All-Bran further contributes to its blood sugar-friendly profile, making it a smart choice for those monitoring their carbohydrate intake.

Heart Health

All-Bran’s nutritional composition supports cardiovascular health in several ways. Its high fiber content can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease.

The cereal is low in saturated fat and cholesterol-free, aligning with heart-healthy dietary recommendations. It also contains phytosterols, plant compounds that can further help reduce cholesterol absorption.

Some varieties of All-Bran are fortified with B vitamins, including folate, which may help lower homocysteine levels – a risk factor for heart disease.

Bone Health

All-Bran contributes to bone health through its mineral content and fortification. Many varieties are fortified with calcium and vitamin D, two essential nutrients for maintaining strong bones.

Calcium is crucial for bone structure and strength, while vitamin D aids in calcium absorption. A single serving of fortified All-Bran can provide a significant portion of the daily recommended intake for these nutrients.

The cereal also contains small amounts of other bone-supporting minerals like magnesium and phosphorus. Regular consumption as part of a balanced diet can contribute to long-term bone health and may help reduce the risk of osteoporosis.

Dietary Considerations

All-Bran cereal presents important dietary factors for consumers to consider. These include potential allergens and how the product fits into various dietary restrictions.

Allergen Information

All-Bran contains wheat bran as its primary ingredient. This makes it unsuitable for individuals with wheat allergies or celiac disease. The cereal may also be processed in facilities that handle other common allergens.

Consumers with soy, milk, or nut allergies should carefully check the product label. While not primary ingredients, these allergens might be present due to cross-contamination during manufacturing.

Dietary Restrictions

All-Bran can fit into many dietary plans, but with some caveats. For low-carb diets, it may not be ideal due to its carbohydrate content. The cereal contains added sugar, which could be a concern for those monitoring sugar intake.

Vegans and vegetarians can generally consume All-Bran. It doesn’t contain animal-derived ingredients. The cereal is often fortified with vitamins and minerals, making it a good option for those needing extra nutrients.

For individuals following kosher or halal diets, All-Bran is typically acceptable. However, it’s always best to check for specific certifications on the packaging.

Labeling and Serving Suggestions

Kellogg’s All-Bran cereal provides essential nutritional information on its packaging to help consumers make informed choices. The label includes details on serving size, calories, and key nutrients.

Understanding Food Labels

The Nutrition Facts panel on All-Bran cereal boxes displays important dietary information. A standard serving size is 1 cup (72g), containing 220 calories. The label lists total fat, saturated fat, carbohydrates, fiber, sugar, and protein content per serving.

Daily Value percentages are provided for key nutrients, based on a 2,000-calorie diet. These values help consumers understand how the cereal fits into their overall nutritional needs.

Ingredient lists are also included, with wheat bran as the primary component. The label notes potential allergens like wheat.

Serving Recommendations

All-Bran recommends a 1-cup serving for optimal nutritional benefit. This portion provides a significant amount of dietary fiber, which is crucial for digestive health.

To control portions, use a measuring cup or kitchen scale. This ensures accurate serving sizes and helps manage calorie intake.

For variety, combine All-Bran with fresh fruits, nuts, or low-fat milk. This can enhance flavor and nutritional value while maintaining portion control.

Consider dividing larger boxes into pre-measured portions for convenience and to avoid overeating. Store in airtight containers to maintain freshness.

Nutritional Research

Scientific studies have examined All-Bran’s impact on health indices like blood sugar and inflammation. Research has also investigated its fiber content and nutrient profile.

Scientific Studies

A study published in the Journal of Nutrition explored All-Bran’s effect on blood glucose levels. Researchers found that consuming All-Bran resulted in a lower glycemic response compared to refined wheat cereals.

Another study in the British Journal of Nutrition investigated All-Bran’s impact on digestive health. Participants who ate All-Bran daily for 4 weeks showed improved gut microbiota composition.

The American Journal of Clinical Nutrition published research on All-Bran’s role in weight management. The study reported that high-fiber cereals like All-Bran may help reduce calorie intake and promote satiety.

Health Indices

All-Bran scores favorably on several health indices. Its glycemic index is relatively low, ranging from 30-50 depending on the specific variety.

The cereal’s PRAL (Potential Renal Acid Load) score is slightly negative, indicating a potential alkalizing effect on the body.

All-Bran’s amino acid score is moderate, reflecting its plant-based protein content. While not a complete protein, it contributes to daily protein intake.

The cereal’s inflammation index is low due to its high fiber content and absence of added sugars. This suggests potential anti-inflammatory properties.