Those who adhere to a proper diet or any diet are generally recommended to consume a significant amount of fiber or bran. Their benefits are undeniable, but is there any difference between these substances, which would seem to be identical in their effect?
The very first answer to the question: “What is the difference between fiber and bran?” Is the definition that fiber is plant fiber, and bran is waste consisting of shells and germ of grain when it is processed into flour.
Fiber: types, purpose and benefits
Even 20 years ago on the shelves of shops and pharmacies there was no such a variety of fiber. Previously, she did not receive so much attention and was considered to be a ballast substance. After all, when it enters the body, it does not change under the action of enzymes, that is, it is a non-digestible substance.
You can find it only in plant foods. That is why there are so many recommendations regarding eating fresh vegetables and fruits. It provides a long-lasting feeling of satiety due to hard to digest fibers. Although it has no vitamins and minerals, fiber has a beneficial effect on digestion.
Fiber is of two types: soluble and insoluble. Each of them has its own benefits to the body.
Soluble fiber
- Hemicellulose and cellulose. Both of these soluble substances absorb liquid from the body in a gel-like form. They prevent the rapid absorption of carbohydrates, so that there are no sudden surges in sugar in the blood. These substances bind and increase the volume of intestinal contents, helping the colon work, which helps to normalize stool. This type of soluble fiber is a good prevention of the formation of diverticula (bulges) and varicose veins of the rectum, reduces the risk of hemorrhoids and colon cancer. High content of cellulose and hemicellulose in Brussels sprouts, broccoli, legumes, apples and carrots, peel of cucumber, cereals, wholemeal flour and bran.
- Gums and pectin. Their main effect is the ability to bind to bile acids in the stomach, reducing cholesterol and the absorption of fat from food. They have an enveloping property, which helps to slow down the absorption of sugar into the blood. Pectin is found in large quantities in fruits (especially apples), berries, juices with pulp, potatoes, and dried beans. Gum is also present in dried beans, as well as in oatmeal and other oat products.
- Lignin. The action is similar to pectin and gum in interaction with bile enzymes. This helps speed up the movement of food through the intestines and reduces bad cholesterol. This type of soluble fiber is found in stale vegetables. And the longer the vegetable lies, the more lignin it contains. It is also found in strawberries, peas, eggplants, beans, radishes.
Insoluble fiber
The invaluable effect of insoluble fiber is the elimination of the causes of constipation, as well as the removal of heavy metals and radionuclides from the body. Products that contain it in large quantities:
- brown rice
- bran;
- Strawberry;
- nuts.
Bran
During the processing of grains for flour, the shells of the grain, as well as the seeds, remain. These wastes are quite solid, and this is also the difference between fiber and bran. They contain a large number of B vitamins necessary for the normal functioning of the nervous system.
Due to the fact that bran contains dietary fiber that is not digested by the body, they act as an adsorbent. This, in turn, attracts water and increases feces. Therefore, studying the question of what is the difference between fiber and bran, you can meet a lot of similarities between them.
With diets and dietary restrictions, the use of bran is especially important. They do not burn fat cells, but normalize metabolism by reducing the absorption of fats. Bran also helps to neutralize carcinogens. Due to these dietary fibers, the work of the intestine and the colon itself improves.
Fiber and bran for weight loss. What is the difference?
Feeling of fullness. When bran is consumed, the feeling of fullness comes faster and remains for a long period. This is a great helper to reduce the calorie content of dishes. The bran itself contains about 200 calories per 100 grams. Calorie fiber is 35 kcal per 100 grams. This is another fact how fiber is different from bran.
Nutritional value. Fiber itself does not contain any nutrients. And bran carries nutritional value in the form of proteins, fats and carbohydrates. One tablespoon of bran contains only 12-22 calories. And such an amount will be enough to reduce appetite and slow down intestinal absorption.
A tablespoon contains bran:
- 15 grams of oatmeal;
- 20 grams of wheat;
- 25 grams of rye.
The daily recommended dose is 30 grams. This will be enough to saturate the body with useful substances.
The presence of vital nutrients. Considering the question of what is the difference between fiber and bran, it is necessary to mention the presence of such vitamins and microelements in bran as:
- B1-thiamine;
- B2 - riboflavin;
- B3 - niacin;
- B5 - pantothenic acid;
- B6 - pyridoxine;
- E - tocopherol, provitamin A;
- vitamin K;
- calcium, magnesium; folic acid;
- iron, zinc;
- phosphorus, potassium.
Diabetic product. For people with diabetes, you need to know what the difference is between fiber and bran. Not all fruits that contain fiber can be consumed by diabetics. But bran is an excellent tool to make up for its lack in the body. They also reduce the rate of breakdown of starches, which helps lower blood sugar levels. That is, bran has an effect on the glycemic index of products.
Cholagogue effect. For people with diseases of the biliary tract, pancreas, stagnation of bile, impaired liver function, the use of bran is especially necessary. Due to mechanical stimulation, the natural motor ability of the digestive tract is provided. This fact is very important when studying the question of what is the difference between fiber and bran. Fiber does not have such a choleretic effect as bran.
Precautions for consuming bran and fiber
If a minimal amount was present in the bran diet or they were completely absent, then it is necessary to accustom the body to them gradually. Excessive use of them (more than 35 grams per day) can cause flatulence and bloating. Since bran has a “brush effect”, the absorption of vitamins and trace elements will be reduced, which threatens with hypovitaminosis. Also, with abuse of bran, calcium is washed out.
Is there a difference between fiber and bran when consumed? Yes, before using bran, they must first be brewed in boiling water (2 tbsp.spoons per half a glass of boiling water). Otherwise, their effect will be reduced to almost zero, and unpleasant sensations in the form of bloating and colic can occur in the intestine.
With an increase in the use of bran and fiber, it is necessary to drink more water, because these substances perfectly bind water.
The use of certain medications at the same time as bran and fiber is contraindicated. Since they have a neutralizing effect on medicines.
Contraindications
People with diseases of the duodenum and stomach, ulcers of the gastrointestinal tract and having adhesions in the abdominal cavity are not allowed to use bran. With cholecystitis and pancreatitis, with exacerbation of gastritis and hepatitis, bran can be used only after consulting a doctor.
Release form
Bran is let out in friable form in packs and in the form of sticks reminding corn. The former are added to pastries, dairy products, cereals, salads, and the latter can be consumed as a finished product as a snack. Fiber is available in capsule form or in friable form. Being interested in what is the difference between fiber and bran, remember that bran is not only useful, but also tasty!