The benefits of bran have long been known. They perfectly cleanse the body, remove toxins and stimulate the intestines. Bran - what is it? These are secondary residues that appear during the milling process. They are rich in dietary fiber, which are very beneficial for our digestive tract.
How are they made
Bran - what is it? This is a product that appears during the grinding of cereals. Simply put, these are shells of grains and unsorted flour. It would seem a production waste. But in fact, this is far from the case!
Despite their not very attractive appearance, it is a very useful and valuable product - bran. Their composition is simple - ground shells of grains. But the benefits are huge.
What are bran
So, we found out what bran consists of, what it is. Since flour is made from different grains, bran can be of different types, namely:
- wheat;
- corn;
- barley;
- rye
- oat;
- buckwheat;
- rice and others.
All of them, regardless of type, contain such an important element as fiber - dietary fiber.
Why bran is useful
Even ancient people did not throw away the waste that came from grinding flour. They ate them and noticed undoubted beneficial properties.
Bran - what is it? First of all, this is a large amount of dietary fiber. And they are very useful for the human body. It is these fibers that perfectly regulate the functioning of the intestines, and this is very important for those who suffer from constipation, diarrhea, flatulence.
What is more useful bran?
- They perfectly restore the microflora of the colon.
- They contribute to the removal of harmful cholesterol from the body.
- They perfectly help to lose weight.
- They normalize blood sugar.
Several reasons to include bran in your diet
Many people have been suffering from chronic diseases of the digestive tract for years, but once they add bran to their diet, the body begins to heal itself.
Those who, for example, took oat bran for six months, leave only positive reviews. The body gradually gets rid of the accumulated toxins, toxins leave the bloodstream, a person begins to feel more easily and freely. Fiber makes the intestines work like clockwork.
Not only does bran help to normalize weight, fiber binds fatty acids and reduces bad cholesterol in the blood.
It is also worth remembering that bran is dietary in nature. In addition to the high fiber content, they include:
- B vitamins;
- Vitamin E
- provitamin A (carotene).
Also, all types of bran are useful:
- as a choleretic drug;
- with impaired liver function;
- with malfunctions of the pancreas;
- improve the treatment of peptic ulcer;
- help with gastritis.
If you continue to indicate the useful properties of this product, the list will be quite thorough. It:
- Regulation of the metabolism.
- Improving peristalsis of the colon.
- Increased intestinal motility.
- Decreased fat breakdown.
- A decrease in carcinogens in the body.
So it’s difficult to exaggerate the beneficial properties of bran. One thing is clear - in your diet this miraculous product will clearly not be superfluous.
Micronutrient pantry
Bran - what is it? It is also a storehouse of various trace elements that our body needs so much. The composition of bran includes:
- copper;
- zinc;
- selenium;
- potassium;
- chromium;
- magnesium.
So the addition of this product to your diet significantly enriches the body with valuable nutrients and trace elements.
Patients with diabetes who consumed oat bran for a sufficient amount of time were given the following reviews - almost all of them had their sugar level dropped after a week of regular intake.
Why is this happening? Because bran significantly slows down the process of starch breakdown. Thus, blood sugar levels are reduced.
And also this product, rich in fiber, creates the effect of a full stomach in a person. Appetite is significantly reduced, and weight, accordingly, slowly but steadily begins to decrease.
For those with skin problems, bran will be of great service. After all, they miraculously cleanse the body of toxins. Consequently, your skin will become softer, acne and inflammation will disappear.
What to advise
Despite the fact that almost all bran contains approximately the same amount of fiber, each species has certain features.
- Barley bran. The content of soluble fiber is very high. Excellent in reducing bad cholesterol.
- Corn bran. The richest in insoluble fiber. Eating them reduces the risk of colon cancer.
- Rice bran. They also contain a large percentage of soluble fiber. Good for those who have gallbladder problems and who have high cholesterol.
- Oat bran. Indispensable for patients with diabetes. Only 60 grams of oat bran per day - and your cholesterol level will fall by 7-10%.
- Wheat bran. Indicated for those who have a predisposition to tumors in the colon.
When choosing bran, it is important to understand what effect you want to achieve - reduce weight or make your intestines work more actively, relieve pain in gastritis, or normalize liver function. In addition, it is worth paying attention to taste preferences - someone will not like bran from corn, but rice will work fine.
Caution will not hurt
It is important to remember that to use this product correctly. Then you certainly will not harm the body. It does not matter, corn, rye, rice or oat bran, harm to the body can be caused by improper use of this product.
The most important rule - it is not recommended to eat them dry. Be sure to dilute them with water. True, special dry bran capsules have now appeared. Here they can be consumed without first diluting with water. Ordinary bran is better to pre-brew.
Some people like to add bran to kefir or juices, as well as sprinkle salads on them. With this application, the beneficial effect will be significantly reduced.
Oat, rice or rye bran - how to take them to get the most benefit? It is best to fill them with boiling water and set aside for swelling for half an hour. Then excess water must be drained. In the resulting slurry, you can add milk, fruits, raisins and eat. An important recommendation is to drink this food with plenty of water or tea.
Ready, steamed bran (rather than dry) can be added to cutlets, meatballs, cereals, puddings and casseroles.
What dose is recommended
Remember that a large amount of bran can make you feel heavy in your stomach and uncomfortable. Therefore, it is recommended to start taking it with a small dose - 1-2 teaspoons per day. Gradually, if you do not experience any problems, increase the amount to 30 grams per day.
Do not forget that bran is very fond of water, and you should increase the amount of fluid you drink per day.
Who are they contraindicated for?
Bran is a dietary and healthy product, however, there are certain restrictions on their use. Do not take them during an exacerbation of gastric diseases. If you have exacerbated colitis, enteritis, gastritis or peptic ulcer, wait until the inflammatory process subsides. And only then can bran be introduced into your diet in small doses.
If you have an infection or have diarrhea, then bran should not be used during this period either. They can significantly distort the picture of the course of an infectious disease. It’s better to first cure completely, and then change your diet.
Remember that a large number of bran will not heal you faster. On the contrary, you can get flatulence, bloating, disruption of the intestines, hypovitaminosis.
Be careful with the drugs.
If you are undergoing treatment and are prescribed medications, remember the important rule. You can not take bran and drugs at the same time. Fiber quickly absorbs the active substance of the drug and does not allow it to completely dissolve in the body. You will not benefit from either bran or medicine. The pause between taking medications and consuming bran should be at least 6 hours. And it’s best to completely refuse bran during the period of drug treatment.
Useful buns
If you like pastries, but it is contraindicated for you, bran flour will come to the rescue. It is less sticky, and in its composition more useful than flour of the highest standard. Do not be afraid to add it to any dishes - to pancakes, to pies, to pancakes. Remember that bran flour is more sticky, so add more water to the dough.
If you decide to add bran to your diet, remember that you need to take them regularly and for a long time, for several months. Only then will you achieve the expected result.
Many people ask whether it is possible to give bran to children. Of course, but in the right doses. Starting from 10 months, the child can add boiled bran to cereals. It is important to remember that the daily dose should not exceed 1-2 teaspoons. Also, make sure that the baby does not have an allergic reaction.