Oat bran for weight loss - benefits and harms, how to use correctly, composition and calorie content

Bran contains many vitamins and microelements, normalizes the functioning of the gastrointestinal tract, which is very important for weight loss. Find out which bran is most useful for weight loss and get three diet menus!

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 11/10/2020

Bran (seeding) is a by-product of processing cereal seeds, which consists of the grain shell and the coarsest grinding fraction (unsorted flour). Our ancestors usually used flour for baking bread, from which this fraction was not removed, and purified, “white” flour was kept exclusively for holiday baking. This was done not only for the purpose of saving: it was believed that bread made from peeled flour was much healthier.

Studies carried out in our time have confirmed: “white” flour contains only 10% of the useful substances of the grain, 90% of the bioactive components are concentrated in its shell and germinal part, which end up in waste during processing. Today, bran is considered one of the valuable elements of a healthy diet, and its use for weight loss has a high effect, with numerous reviews talking about the comfort and easy tolerability of such diets.

Benefits and harms

Not every type of bran sold in stores or pharmacies is healthy. It is best to choose a natural product in powder that does not have additional additives. It is better not to buy oat bran in granules, because they may contain salt, glutamine and other components - flavorings, fragrances to improve the taste of the base. If vitamins or minerals are added to them, then you can take the product to support the body with vitamin deficiency and an additional goal - losing weight.

Benefit

The benefits of bran for weight loss are extremely great, because they contain a lot of fiber, fatty acids, vitamins and minerals. This rich composition has a complex positive effect on the health of the human body. If you eat the product constantly, then:

due to dietary fiber, toxins and wastes are released;
the intestines are cleansed, peristalsis is normalized;
Digestion improves, digestive problems go away;
appetite decreases, weight loss process accelerates;
excess cholesterol is removed;
fats are absorbed more slowly, which promotes weight loss;
Magnesium exhibits its properties - strengthens the functioning of the heart and blood vessels;
immunity increases.

For weight loss, oat fiber is used more often than others, because when it enters the stomach it swells and creates a feeling of fullness that lasts a long time. Oats stimulate the digestive tract, which slows down the absorption of fats and their sedimentation in the blood vessels. Good digestion stimulates metabolism to accelerate, which increases the body's energy expenditure. When a person eats the powder, he constantly feels full, which reduces the amount of food he eats. Once in the body, oat fiber swells by 250%.

Harm

In addition to the benefits, it is worth considering the harm of bran, which is implicit, but can lead to negative consequences for the body. Coarse fiber, when consumed for a long time, can damage the gastric mucosa, which already has ulcers, adhesions or wounds. Long-term use of bran leads to vitamin deficiency, which can be prevented by breaks in use every 2-3 months.

It is not recommended to take the product along with medications, because it simply will not allow the active substances of the medications to be absorbed. Constant intake of a product containing phytic acid can destroy bone tissue. To achieve preventative goals or slow down the effects, take a break from oat fiber every two weeks or soak it overnight to reduce the negative effects.

Harm

For all its many benefits, bran can be harmful if consumed in too much quantity or on a regular basis. The daily dose of this product recommended by nutritionists is approximately 2-3 spoons, the maximum is 6 spoons. If you eat more, fiber, along with toxins, will remove useful substances, which can result in a decrease in immunity, anemia or hypovitaminosis. Fiber has been shown to interfere with the absorption of iron and zinc, and also reduce the effectiveness of many medications.

In addition, when a large amount of coarse dietary fiber enters the gastrointestinal tract, or its presence in the diet for a long time can cause bloating, flatulence, disturbances in intestinal motility, and weak stools. Failure to comply with proper drinking conditions also poses a danger. To ensure that several tablespoons of fiber swell to a soft, porridge-like state, you need at least 2 liters of liquid.

What they look like

The outer shell of the grain is oat bran; in flour milling it is considered waste because it gives the flour a rough consistency and appearance. The purified product is an odorless gray powder, sometimes granulated and extruded. All varieties are sold in transparent or colored bags and may contain additional additives. You shouldn’t crunch them in the form of pillows or crackers, it’s too high in calories and harmful for weight loss.

Why is bran needed on the Dukan diet?

High in soluble fiber, beta-D-glucan not only helps relieve constipation, but also increases and prolongs the feeling of fullness. Fiber prevents the absorption of up to 10% of fat entering the body with food.

Regular consumption of oat bran helps:

reduce cholesterol levels;
even out fluctuations in blood sugar levels;
prevent some forms of cancer.

How to make oat bran at home

Much to the chagrin of all those who are losing weight, you cannot make bran yourself. This is a product of flour production, which is obtained by separating the shell of grain. You can try to grind whole grains in a coffee grinder, but you won’t be able to get a pure product without flour inclusions. It is also not worth grinding the flakes - this is a ready-made purified product, it does not contain the necessary fiber. Losing weight with oat bran involves purchasing the product in pharmacies, stores or markets where the purified product is sold.

Tips for choosing a product

Oat bran can be purchased at any grocery store.

You can buy oat bran in specialized health food stores, supermarkets, and pharmacies.

It is recommended to use the crushed version of the product as a dietary supplement. Forming flour is added to the granular form. This increases the calorie content and reduces the nutritional value of the bran.

Take a close look at the packaging. The best choice is husks in transparent containers.

The food additive must be homogeneous, without small grains or flour at the bottom of the bag. The size of the flakes does not matter, since large ones can be easily crushed at home. The finished product should be stored in a glass jar in a cool place with a tightly screwed lid.

When baking and for breading meat dishes, the husks are added to the dough in dry form. In other cases, they are steamed in boiling water before use.

How to use for weight loss

Diet developers advise how to properly take bran for weight loss in order to achieve the desired effect and not harm the body:

You should start taking it with a small amount (a tablespoon) to accustom the body to the new product. If this is ignored, the stomach and intestines will react negatively.
The volume can be gradually increased, bringing it up to 30 g per day, but no more. If you increase the dose, you can develop vitamin deficiency and diarrhea.
When consuming bran, be sure to drink a lot of water, up to 3 liters every day, so that the water softens the fiber and prevents the development of constipation and deterioration of well-being.

Before use, it is advisable to steam the product with hot water, but if you don’t have time, you can skip this by simply adding a spoonful of the product to each main meal. The dry mass is washed down with plenty of liquid - water, milk, kefir or juice. The weight loss product is good to add to cereals, baked goods, salads and desserts, to make dietary dough out of it, but not to crunch as a snack on a dry stomach.

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With kefir

There is an option for fasting days when only oat bran with kefir is taken for weight loss. Such mini-diets last no longer than three days, during which you can drink one and a half liters of kefir and eat three tablespoons of bran. For better absorption of vitamins and fiber, you can pre-soak the powder with hot water and then add it to kefir. In three days you can actually lose 2-3 kg and feel better.

Contraindications

High dietary fiber content may cause gastrointestinal irritation. Therefore, any diseases of the digestive system accompanied by an inflammatory process or damage to the mucous membranes are absolute contraindications to the use of bran. These include:

peptic ulcer of the stomach and duodenum;
gastritis;
colitis;
enteritis;
enterocolitis;
irritable bowel syndrome.

This product should not be used during the rehabilitation period after surgery on the stomach or intestines. Due to the presence of gluten - proteins of the prolamine and glutelin fraction - the coarse fraction of grain grinding is contraindicated for people with celiac enteropathy (a disease manifested by intolerance to certain types of protein).

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.

Disadvantages of bran

Despite the undeniable benefits that bran can bring to the body, there is a downside to the coin. The main disadvantages of this product include the following:

the use of bran is contraindicated in case of acute gastritis and other gastrointestinal diseases;
with regular consumption of bran, not only harmful substances are removed from the body, but also useful ones (in particular calcium);
You need to prepare and consume bran exclusively according to the rules (it is important to drink a lot of liquid during such a diet, and bran must be pre-soaked before use);
Before starting such a diet, you should consult your doctor.

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.

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.

Which bran to choose according to the Dukan diet?

The amount of fat, protein and carbohydrates in oat and wheat bran differs slightly. Both products help get the required amount of B vitamins. A tablespoon of wheat bran provides 10% of the daily value of thiamine, riboflavin, niacin and vitamin B6. Oatmeal contains three times more thiamine, but less other substances. Both products replenish magnesium, phosphorus, manganese and selenium.

Wheat bran helps increase the body's metabolism of estrogen, helping to reduce the risk of developing breast cancer. Fiber reduces the presence of carcinogens in the intestines.

Scientists recommend adults consume about 25-35 grams of fiber per day, but most only get 12 grams , which is not enough for healthy gut function. The colon removes toxins from the body, and bacteria produce vitamin K and accompany the synthesis of other substances. New data has shown that the content of serotonin, which is responsible for mood, is regulated by the intestines. Therefore, fiber in the diet is important for the person as a whole.