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All You Need To Know About Raisin Bran


It is almost like a rite of passage, but just in case you missed the milestone, here is all you need to know about raisin bran. Of course, I can help you with the information you need, but you’ll need to go all the way to explore it yourself. Make a promise to yourself to try it out later, just before continuing reading. 

Considered one of the most advertised breakfast cereal in the United States, I’d be almost surprised if you never heard of it. Even if you did, you would still find this helpful – you know the way marketing campaigns are! 


All You Need to Know About Raisin Bran – A Step into History and Marketing Campaigns


Referred to as sultana bran in some countries, raisin bran is a breakfast cereal that contains raisins and bran flakes. Historically, the recipe was patented in 1926 by Skinner Manufacturing Company. Despite this, different companies have manufactured raisin bran under different brand names. Some of these varieties include the popular Kellogg’s Raisin Bran, Post Cereal’s Raisin Bran, and General Mills’ Total Raisin Bran. Due to the massive marketing campaign on raisin bran and its nutritional value, it is a staple in households in the United States. 

Initially, the raisin bran recipe includes whole wheat grain, wheat bran, raisins, malt flavor, brown sugar syrup, salt, and assorted vitamins and minerals. The vitamin D3 supplement used in the cereal is made from lanolin, which is an animal product. Due to this, raisin bran products made from the original recipe is a non-vegan breakfast cereal. Just in case you’ve been eating products made from this recipe and still claim to be on a vegan diet, perhaps you should check again. 

Raisin bran has a name that implies wholesome goodness. Wondering how? Raisins are fruits, and we can safely conclude that fruits are great. In the same line, bran is vaguely remembered by most people as being very healthy, but it is. 

One of the most difficult aisles to navigate in the grocery store is that of cereals. Every box, every package holds a promise of vitamins and boast of being made from whole grains. Even though the FDA has mandated marketers to regulate the obnoxious claims on their packaging, it is still left to the customers to decide. Despite this, it is entirely unreasonable to expect anyone to spend hours in the grocery store, analyzing nutritional value, and counting calories. Therefore, it is in your best interest to have an idea of the best ones in the market, especially those suited for your needs. 


Health And Nutritional Value


There is a hard-and-fast rule in the cereal aisle. Technically, it’s not a secret, but most people don’t know it. When you see a cartoon character on the cereal’s box or packaging, best believe it contains a mountain of sugar. This is the most effective angle that marketers use in getting the attention of children. If it works on you as an adult, that goes a long way to say much about you. Just kidding or maybe not! 

In fact, just as high is the sugar count in these categorized cereals, same is the shortage of fibers. In simple terms, what this means is that the sugar quickly pumps into your bloodstream. Now you know why little Johnny floats around with unexplainable energy after breakfast – it’s the sugar high at work. 

Even though the major ingredients in different raisin bran brands are the same, there are a few adjustments here and there. The list below contains an average of the nutrient composition of all the brands. 

  • Calories – 194 
  • Protein –  4.7 grams 
  • Fat – 1.7 grams
  • Total carbs – 47 grams
  • Fiber – 7 grams
  • Sugar – 18 grams
  • Calcium – 5% of the daily value. 
  • Iron – 42% of the daily value
  • Magnesium – 18% of the daily value
  • Phosphorus – 17% of the daily value
  • Potassium – 9% of the daily value
  • Sodium – 9% of the daily value
  • Zinc – 18% of the daily value
  • Copper – 33% of the daily value
  • Selenium – 5% of the daily value
  • Folate – 34% of the daily value. 

With this comprehensive list of the average nutritional profile of raisin bran, you will grasp while it is a big deal in the cereal industry. Primarily, across all the different brands, the macronutrient components of raisin bran remain the same. 


Potential Health Benefits


It is a surprise to find out that there is little research on raisin bran's potential health benefits, considering the amount of energy invested in its marketing. Despite this, there is little information on what raisin bran as a whole has to offer aside from the unique benefits of its ingredients. 


High Dietary Fiber Content


The recommended daily requirement of fibers for a healthy diet is about 30 grams – seems a little, but you have to be intentional to reach this value. Getting enough fiber is vital for digestive health. This is because it promotes bowel movement and regularity and increases the secretion of intestinal juices. In fact, a balanced supply of dietary fiber is known to reduce the risk of colon cancer by 50%. 

A single serving of raisin bran provides about one-sixth of the daily value of fibers. Research in the United States revealed that most people get about half of the daily requirement for fibers. Therefore, supplementing this with another one-sixth from breakfast cereal will bring you closer to the daily value. 

Aside from the popular benefits of fibers, we also know that it helps you feel full for longer and may prevent drops in blood sugar levels. Adequate fiber intake can also help the body reduce the risk of heart disease, type 2 diabetes, and several other conditions. In simple terms, as easy as it is to scale up to the daily value of fiber, it is more important to know the benefits it does to the body. 


Good Source of Micronutrients


One cup of raisin bran, about 60 grams, offers a wide range of essential vitamins and minerals. Most of these micronutrients are added on through fortification. Therefore, the amount of essential nutrients you get depends on which brand of raisin bran you eat.

The fortification process is particularly beneficial to many people in the United States because lots of Americans do not consume enough vitamins A, C, D, and E, iron, and calcium in their diet. Thus, fortified cereals are an easier option to increase their nutrient intake. 

Some of the potential benefits of these micronutrients include the reduction of the incidence of neural tube defects. This effect is the direct result of increased folic acid intake through the synthesized form of the vitamin B folate. Raisin bran is also known to be a fantastic source of iron, which is vital in preventing anemia – a deficiency of iron. 


Possible Downsides 


Although raisin bran has many nutrients to offer, it also tends to be high in refined sugar and carbs. A guideline collated for five years, from 2015 to 2020, stated that added sugar in staple food should not be more than 10% of the total daily calories. Practically, this equals about 12 teaspoons or 50 grams in a 2000 calorie diet. The American Heart Association advised women to stick to about six teaspoons and men to limit their intake to nine teaspoons. 

Now, about 60 grams of raisin bran contains 20 grams of sugar. This value explains that a small serving of the cereal covers almost half of the total recommended intake of your sugar. Of course, eating a lot of sugar has adverse effects on the body. 

Just in case you wonder how to spot sugar bomb cereals easily, look out for health halos in the supermarket. These health halos misrepresent the truth about the product and are usually found on products with lots of sugars. That’s two easy to spot hacks you can use to shop healthily for cereals. In utilizing the health halos for cereals, check for fiber count higher than 3 grams and sugar count lower than 6 grams. There you have it! Easy to use hacks. 

A diet high in sugar can increase the body's susceptibility to potential risks of obesity and chronic diseases. A high sugar diet also increases the risk of heart disease, diabetes, and some types of cancer. The more your sugar intake, the higher your dental bills. Why? Lots of added sugars will lead to cavities. If you want to stay off your dentist’s chair, reduce how frequently you chomp down sugar. 

While raisin bran has a lot of benefits, it shouldn’t be an everyday breakfast cereal choice. Once in a while, you can use it as a part of a healthy diet. 


Final Thoughts on All You Need to Know About Raisin Bran


It’s a popular cereal choice, emphasizing why you should grab all you need to know about raisin bran. It is an excellent source of fibers and micronutrients, but the downsides also weigh as heavier. Therefore, enjoy it while you can, but enjoy it as an occasional choice – your overall health depends on it!

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