When processing wheat, a by-product is obtained - wheat bran. In the old days, it was considered not particularly useful and was used as an additive in the nutrition of farm animals. But already from the end of the 20th century, wheat bran began to be actively used in healthy nutrition, folk medicine, and cosmetology. Today they can be bought in almost any grocery store or pharmacy, but in order for the product to bring benefits and not harm, you need to know about its properties and contraindications.
What is bran
When grain goes through the processing stage, waste remains - its shell. This husk is the bran. Moreover, absolutely any grain is used for their production.
They themselves have a free-flowing form. But for ease of use, they can now be bought in granular form. Regardless of the form, their value is absolutely the same.
They are rich in vitamins (E, B1, B2) and minerals (potassium, zinc, iron, calcium, selenium). But what they are valued most for is their fiber.
Nutritional value and chemical composition
Nutritional value of wheat bran (per 100 g of product in dry form):
- carbohydrates – 16.3-16.6 g;
- proteins – 15.6-16.1 g;
- fats – 3.8-4.3 g;
- dietary fiber (fiber) – 43.6-44.2 g;
- water – 15-16 g;
- ash – 5-6 g.
Bran from wheat grains is a dietary low-calorie product, which contains a lot of useful elements and vitamins (per 100 g of dry product):
Vitamins: B1, B2, B4, B5, B6, B9, E, K, PP.
Macroelements: potassium, calcium, magnesium, sodium, sulfur, phosphorus.
Microelements: iron, manganese, copper, selenium, zinc.
Also contains mono- and disaccharides (5 g), dextrins, starch (11.6 g), saturated fatty acids Omega-3, pantothenic acid, Omega-6 (0.8 g).
The calorie content of wheat bran is 160-215 calories per 100 g of product.
Main types of bran and methods of their preparation
Regardless of what crop the bran is made from, there are two main types: granulated and non-granulated. Both can be used as bran for weight loss. How to use them without causing harm to the body?
Non-granulated bran must be poured with hot water and left for half an hour. During this time, they will take on a sufficient amount of water, turning into porridge. It can be eaten pure or added to any dish. The volume eaten is from 1 tsp. up to 1 tbsp. l.
And if this is not bulk bran, how to properly use granulated bran? When they are in granule form, it is recommended to prepare them in a similar manner. Although not necessary. If you eat them in the form of crackers, you must wash them down with a sufficient amount of liquid. Bran is an excellent absorbent, but it only begins to act in this way when combined with liquid. Therefore, you need to drink a lot of water. Otherwise, bran can cause damage to health. At least two glasses of water should be drunk per spoon of bran.
Reviews of wheat bran
Reviews about bran can be both positive and negative. Mostly this product brings only benefits, but as mentioned above, it also has a number of contraindications. So it is better to consult your doctor before taking it.
- Olga Begunova : “I have been using bran for masks for many years. I tried to eat it several times, but since I have gastritis, I don’t particularly take risks with long courses. But for hair and skin this is an indispensable product. After the mask, the face becomes toned, fresh, wrinkles are straightened. For hair, the effect is less noticeable, only after a month of regular use.”
- Valery Mashnegud : “I recently bought wheat bran in a store to cleanse the body. The product is very nutritious and satisfying, my wife uses it for weight loss. I took it in granules and to be honest, a few granules are enough to satisfy your hunger! I used it fresh and steamed. After a week, I noticed that my stomach began to work better, the evening pain disappeared, when I ate a lot, my overall health improved.”
- Dmitry Zaivy : “I tried bran on the advice of a friend when regular stomach problems began. Pain of various types, rumbling, and flatulence were observed. In general, after the examination I was told that there were no serious problems, but the problems continued. So I decided to try bran. I took a teaspoon before each breakfast (half an hour before). Then I washed it down with 1-2 glasses of water. After 10 days, the problems disappeared, so now I will take it several times a year for prevention.”
Wheat bran
Granulated wheat bran promotes high-quality cleansing of the body. They are similar to a sponge that swells when in contact with water. First you need to eat the required portion of bran, then drink it with liquid. It can be water, tea, milk, kefir, compote. They then begin their journey through the gastrointestinal tract, absorbing toxins. Due to their swelling, a feeling of a full stomach appears. As a result, the feeling of hunger is significantly dulled, and the amount of food consumed is reduced. Which contributes to gradual weight loss.
Recipes
The simplest bran diet involves taking the product mixed with kefir or unsweetened yogurt, steeped for 20 minutes and flavored with sweetener or cocoa. There are many other recipes that are famous for their positive reviews. You can make porridge, muffins, bake bread and pancakes from bran. They can be added to salads, side dishes for cereals, minced meatballs, or used for breading meatballs and fish.
Porridge
- Cooking time: 30 min.
- Number of servings: 2 persons.
- Calorie content of the dish: 140 kcal.
- Purpose: for breakfast.
- Cuisine: Russian.
- Difficulty: easy.
Oatmeal with bran is prepared for breakfast to speed up weight loss. It is included in the Dukan diet menu during the Cruise and Attack stages. It is best to cook it with oatmeal powder alone, but for taste you can also add a little wheat and rye. A sugar substitute and a pinch of salt are added to the healthy dish. You need to eat this porridge in the morning for two weeks, then replace it with another option.
Ingredients:
- skim milk - a glass;
- bran – 1.5 tbsp. l.;
- sweetener – 1 g.
Cooking method:
- Pour the milk into a saucepan, place on the stove, warm, but do not boil.
- Add powder, spices, stir.
- Bring to a boil, cook for two minutes.
- Pour into a plate and let sit for two minutes.
Pancakes
- Cooking time: 25 min.
- Number of servings: 4 persons.
- Calorie content of the dish: 166 kcal.
- Purpose: for lunch.
- Cuisine: Russian.
- Difficulty: medium.
Kefir pancakes with oat bran will be an excellent option for a delicious hearty lunch. By slightly improving the following recipe with photo, you can bake pancakes, wrap them with a low-calorie filling and treat them to visiting friends. The pancakes turn out fluffy and crispy; they are best served with sour cream or low-fat cream, honey or syrup.
Ingredients:
- eggs – 3 pcs.;
- bran – 160 g;
- kefir 2.5% fat – 150 ml;
- low-fat cottage cheese – 250 g;
- salt – 2 g;
- sugar - teaspoon;
- sunflower oil – 20 ml.
Cooking method:
- Mash the cottage cheese with a fork, beat the eggs, pour in warm kefir.
- Knead the dough to a creamy consistency, let stand for five minutes.
- Heat the oil and spoon the pancakes into the pan.
- Bake until browned on both sides. Cook no more than once a week.
Bran with yogurt for weight loss
- Cooking time: 20 min.
- Number of servings: 1 person.
- Calorie content of the dish: 154 kcal.
- Purpose: for dinner.
- Cuisine: Russian.
- Difficulty: easy.
Oat bran with yogurt makes a light dinner that will help you lose weight. A simple drink is prepared quickly: you need to pour the required amount of powder with unsweetened natural yogurt, season to taste with berries or fruits. The drink is infused for about 20 minutes so that the bran swells and gives the necessary feeling of fullness in the stomach, prolonging it for a long time, but not crunching on the teeth.
Ingredients:
- bran – 15 g;
- yogurt – 200 ml.
Cooking method:
- Pour yogurt over the powder or granules. Leave for 20 minutes.
- If desired, add fruit cut into slices, whole berries, and sweetener.
- You can prepare such a drink for a snack, and improve the recipe by diluting the yoghurt with fermented baked milk and flax seeds. The latter help you lose weight more intensively.
Oat bran
Granulated oat bran is considered no less useful, but its task is slightly different. They contain a large amount of fiber, which is responsible for beauty. It helps remove toxins from the body and cleanses the skin. It also strengthens hair and nails.
In addition, oat bran helps cleanse blood vessels, since regular consumption can lower cholesterol by up to 10%. By the way, rice bran is significantly richer in fiber. If there is a need to reduce cholesterol levels, then you should give preference to rice ones.
Contraindications for use
- Oatmeal has several contraindications, despite the huge list of beneficial properties. It is not recommended to use this product for people with the following diseases:
- Chronic colitis and gastritis. Bran contains large amounts of coarse fiber. This element can injure the walls of the stomach. As a rule, people suffering from the above diseases develop ulcers, adhesions and other gastrointestinal problems. Consuming the product can only worsen a person’s condition.
- Diarrhea or constipation. Often this product causes these problems in people. In this case, you need to consult a doctor and do the appropriate examinations.
- Avitaminosis. Constant consumption of oat bran can cause a lack of vitamins in the body. To avoid this, you need to include them in your diet at intervals of 1-2 months.
Diet and bran
Often those who want to gain slimness are interested in whether it is possible to eat granulated bran on a diet. Despite the fact that this product is very healthy and is considered safe, it is better not to overdo it with the amount of it in the diet.
When using bran for weight loss, how to use it? They must be introduced into the diet carefully, starting with a minimum volume. The eaten single portion should be gradually increased. At first, for two weeks it should be 1 tsp. when taken three times a day. Then a single serving can be increased to 1 tbsp. l. But if the intestines are overly active, then it is enough to take 2 tsp. in a day.
Bran can be added to food. For example, instead of croutons in salads. If they are ground, you can mix them with any food. For example, with buckwheat porridge.
But these are not all the options for using bran for weight loss. Wanting to reduce your weight, you have to give up flour and sweets. And this is often the most difficult thing during a diet. Adding bran to baked cookies or cakes can significantly reduce calories. It is worth using this opportunity so as not to break down and start eating high-calorie cakes.
How much bran can you eat per day?
The recommended amount of bran is no more than 30 grams, that is, approximately 2 tablespoons. Start with 1 or 2 teaspoons per day for the first week and gradually increase the dosage. Don’t forget to drink 2 liters of clean water a day, because bran is still a dry product.
What happens if you eat too much bran? This can lead to various digestive problems: bloating, flatulence, and even exacerbation of chronic diseases. Keep everything in moderation. If you are taking any medicine, at least 6 hours must pass between taking it and consuming bran.
Bran in cosmetology
You can improve your health, lose weight and improve your skin condition not only by consuming bran orally. They are also used for external use.
For example, if you take 5 tsp. crushed bran and mix them with egg yolk and water, you will get a wonderful mask that can smooth out wrinkles. It must be applied to problem areas and left for one hour.
If you pour bran with milk, you get a skin scrub. It is recommended not to wash it off immediately, but to leave it on the face as a mask for another 15 minutes.
What is the difference between oat bran and oatmeal?
Many useful products for weight loss are made from oats; the most popular are flakes and bran, these are different products. Here's what makes oatmeal different:
- flakes are made from grains that have been peeled, and bran is made from the hard shell of the grain;
- cereals are more caloric – 240 kcal versus 160;
- the flakes contain more zinc, but less vitamin E and K, iron, potassium, phosphorus, and monounsaturated fats;
- Oatmeal does not contain soluble fiber such as beta-glucan, which is necessary for healthy intestinal function.
Benefits of bran
If there is no need to lose weight, is it worth eating granulated bran? Are there any benefits to them?
It is not for nothing that this product is included in the category of dietary products. Due to their composition and ability to satiate with low calorie content, they are useful for many people with various health problems. And also for those who care about proper nutrition. For example, the beta-glucan they contain helps fight high cholesterol.
Bran is a lifesaver for people suffering from diabetes, as using it as a supplement can significantly reduce the glycemic index of food. Therefore, the menu of such people may be more varied. Also, granulated bran will be an excellent preventive measure for those who are predisposed to diabetes.
Their regular use accelerates metabolic processes in the body and acts as an immunostimulant.
Fiber, found in large quantities in bran, helps solve the problem of constipation. It promotes the proliferation of beneficial bacteria, so if you have dysbiosis, you should pay attention to this product. Granulated corn bran is recommended to be consumed in order to reduce the risk of cancer in the colon.
Although bran granules help with weight loss, they are not an absolute solution to this problem. They should be one of the components of a whole complex aimed at bringing your body into the desired shape. We must not forget about adequate regular physical activity. You also need to adjust your diet.
How do bran affect our body?
Bran is coarse dietary fiber that our intestines use as an absorbent. They absorb excess water, toxins, fats, heavy metals and push digested food further along the intestinal tract. As a result, the functioning of the digestive system improves. Bran is often prescribed for stagnation of bile, poor intestinal motility, and constipation.
In the intestines, bran binds bile acids and thus reduces cholesterol levels in the blood. This is a good prevention of atherosclerosis. If you don't mind eating spicy and fatty foods, be sure to add bran to your diet.
Coarse fiber is the favorite food of beneficial bacteria living in the intestines. By absorbing it, they release B vitamins, which are essential for the nervous system, metabolism and immunity.
As beneficial microflora grows, the condition of the skin, nails, and hair improves. We become more beautiful and feel happier.
In the stomach, bran swells and creates a feeling of fullness. In addition, they reduce the glycemic index and calorie content of foods, and help lower blood sugar levels. If you are prone to obesity, regular consumption of bran will help you maintain a healthy weight and avoid diabetes.
Harm of bran
With so many indications, it is hard to believe that this natural product can sometimes even be dangerous. You should not be overzealous with the amount of bran consumed, since extremely large volumes lead to the fact that all eaten products are eliminated from the body too quickly. And their beneficial substances simply do not have time to be absorbed. In addition to unpleasant problems with the gastrointestinal tract, this can lead to disruption of the vitamin-mineral balance in the body.
People taking medications need to know that granulated bran can significantly reduce their effect, as it is an absorbent whose action is similar to activated carbon. If it is necessary to introduce bran into the menu, it is recommended to discuss with your doctor the possibility of combining it with the medication you are taking.
People with stomach ulcers should not consume bran. They are contraindicated in case of exacerbation of colitis or gastritis. But during the period of remission of these diseases, on the contrary, they are recommended for use.
They should also be avoided during pregnancy. They can only be included in children's menus from the age of three. Most often prescribed as a measure to combat constipation.
Bran, like any product, has its own indications and contraindications. They are recommended to be used for weight loss, as treatment and prevention of diseases. They must be introduced into the menu gradually. Do not exceed the maximum permissible dose. It is also important to drink plenty of fluids.
How to use
Nutritionists have developed recipes for using bran that are beneficial to the human body. But they also warn against using them in unlimited quantities. The reason for concern among experts is that bran cannot become the main source of fiber supply. The main role in this should belong to fresh vegetables and fruits. 20-40 g of bran are consumed per day in several doses.
It is not recommended to combine medications and bran. The healing qualities of the drugs will not have time to act, because the bran will absorb the active substances and remove them from the body.
Bran will be beneficial if conditions are created for its rapid absorption by the body. To do this, take them in a softened form after steaming with boiling water and wash down with warm water, milk, tea.
