What is bran and how are they useful

The content of the article

• Which bran is the most useful?
• Oatmeal
• Wheat
• Rye
• Rice
• Buckwheat
• The benefits of bran for the human body
• Nutritional and energy value
• High antioxidant content
• Blood sugar control
• Colorectal Cancer Risk Reduction
• What you need to eat bran
• For weight loss
• For digestion and gall bladder
• For the heart and blood vessels
• How much can you eat per day
• How to use
• Kefir or yogurt with bran
• Porridge in milk or water
• Finished products with bran
• Harm and contraindications

Flour production is separated from cereals bran (sowing). This is the top shell of grain going to waste. It contains more fatty acids, trace elements, vitamins than refined raw materials, since cereals lose many useful components during processing. In such a product, there is practically no glutinous protein, the so-called gluten inherent in cereal plants.

Which bran is the most useful?

All types of seeding – concentrated sources of fiber, minerals and vitamins, have different effects. Their main benefit is a complex of essential substances that support health. They are rich in potassium, magnesium, iron, phosphorus, zinc, manganese, selenium, copper. Vitamins in bran from the group B1-B6, E, K, A. It is prophylactically useful to alternate the use of different types.

Oatmeal

Oat bran is a real source of plant molecules and vitamin E, they help control pressure, reduce inflammation. Low calorie, a find for those who want to lose weight. Oats are rich in beta-glucans (polysaccharides that lower cholesterol), do not contain gluten, which affects digestion.

Wheat

Dietary fiber makes the product useful for the stomach and intestines – they eliminate constipation, contribute to the removal of toxins. Sowing wheat should be consumed in 60 g daily – this will provide a daily intake of selenium, the lack of which leads to a decrease in immunity. Bran is rich in potassium and magnesium, necessary for the normal functioning of the heart.

Rye

Rye is rich in omega-3, omega-6 fatty acids, they support the immune system, normal functioning of blood vessels and the brain, and reduce bad cholesterol. Iodine in rye bran, well absorbed, helps the thyroid gland, protects the body from the harmful effects of the environment.

Rice

These bran normalize metabolism, which helps to reduce weight. Acting like a brush, seeding absorb and remove harmful toxins, cleansing the intestines, stimulate the reproduction of healthy microflora. A high level of calcium in the brown shell can reduce the manifestations of allergies, prevent the occurrence of skin diseases. Rice polysaccharides help maintain normal blood glucose levels recommended by diabetics.

Buckwheat

Buckwheat does not contain gluten, and it is also sown from cereals for people with gluten intolerance, which causes gastrointestinal tract disorders, bloating and diarrhea. The chemical composition helps to normalize the pressure, is the prevention of cancerous tumors, reduces cholesterol and appetite, which helps to get rid of extra pounds. A high percentage of iron increases hemoglobin.

The benefits of bran for the human body

A large amount of dietary fiber helps fight many diseases. It is useful to use them to cleanse the intestines, used in diets for weight loss. Seeding remove toxins, have a calming effect, improve skin condition. Contained vitamins and minerals increase the beneficial properties of bran.

Nutritional and energy value

The combination of nutrients, fiber, calorie seeding depends on the grain crop. Although their energy value is high, but bran passes through the body in transit, without raising blood sugar. This means that insulin will not stand out, and extra centimeters will not be deposited on the waist.

100 g of product contains:

High antioxidant content

Different types of bran contain powerful antioxidants (only a small list):

• gamma oryzanol – rejuvenates the body;
• squalene – weakens the growth of cancer cells, prolongs life, copes with skin diseases;
• ferulic acid – rejuvenates, protects the skin from the sun and wrinkles, increases the bioavailability of vitamin E.
• avenatramide – protects blood vessels.

Blood sugar control

Beta-glucan increases the viscosity of food, soluble fiber, slows down the process of absorption and absorption of carbohydrates. After eating, there is no release of sugar into the blood; slow digestion does not entail a sharp decline. For insulin-dependent people with type 2 diabetes, the great benefit of oat bran is glucose control. The slow breakdown of starch, the ability to influence the glycemic index of other foods in the intestine makes this supplement indispensable.

Colorectal Cancer Risk Reduction

Cereal bran has the ability to accumulate moisture 5 times heavier than its own weight. They absorb toxins, cholesterol, poisons of salts of heavy metals that cause cancer, take them out. The action of fibers in combination with proteins produces butyric acid that can stop the growth of cancer cells..

What you need to eat bran

The crushed shell of the grain, due to its rich composition, coarse fiber helps with many diseases: obesity, cholecystitis, atherosclerosis. Decreasing the level of harmful cholesterol will protect against stroke, eliminating toxins normalizes metabolism, increase immunity.

For weight loss

Dietary fibers tend to swell in the stomach and intestines, preserving a feeling of satiety for a long time. Soluble fiber lowers the level of ghrelin, a hormone that stimulates appetite, on which the amount of food necessary for satiety depends on a lot. High nutritional value and low calorie content of the product is suitable for dietary nutrition – weight will decrease, while the body will receive the necessary vitamins and minerals.

For digestion and gall bladder

Wheat bran is the best way to fight constipation. They improve the digestion of food, normalize the function of the pancreas. Oat and buckwheat seedlings have a beneficial effect on the liver – beta-glucans expel bile, improve the work of the gall bladder. Bran fatty acids nourish intestinal cells, reducing inflammation, relieve pain.

For the heart and blood vessels

The main factors for the normal functioning of the circulatory system is proper food and a healthy lifestyle. The formation of cholesterol plaques is the scourge of our century. A heart attack, stroke can be avoided by controlling the level of LDL (bad cholesterol) in the blood. Bran beta-glucans reduce blood pressure, reduce the risk of plaque formation in blood vessels, thereby reducing the risk of heart disease.

How much can you eat per day

To avoid unpleasant consequences in the form of diarrhea, bloating and the formation of gases, whole grains are consumed, observing the daily norm, not exceeding 50 grams. It is useful for older people to eat no more than 30–40 g per day, drinking 2 liters of water. To reduce obese weight, the dose should be adjusted to 70 g per day.

How to use

You need to start taking bran with 1-2 teaspoons per day, gradually increasing the volume. For preventive purposes, eat bran is recommended for two weeks, then a break of 14 days. To remove toxins and cleanse the intestines, you can eat dry bran, washed down with water, or add to dishes, dividing the daily norm by several times.

For weight loss, a daily intake of bran is useful, as the famous French doctor Pierre Ducane advises. A popular diet recommends eating a tablespoon of seedlings with a mandatory consumption of at least 1.5 liters of water daily.

Kefir or yogurt with bran

Grain grinds have no taste or smell. It is useful to use them with fermented milk products, smoothies. Along with cleansing, the intestines are saturated with probiotics, which positively affects digestion. Just mix the measured amount of bran with kefir or your favorite yogurt.

Porridge in milk or water

For a diet dish you will need:

• 200 grams of water or milk;
• 2 tbsp. spoons of bran (wheat and rye boil longer);
• salt to taste;
• Honey, berries, spices.

Salt the boiling liquid, add bran, bring to a boil, simmer for 5-7 minutes, stirring. Remove, cover and let stand for a while. Pour the cooked porridge with honey, add berries or aromatic spices.

Finished products with bran

The distribution network sells bakery products containing bran. The amount of seeding in bread and pastry is not large, it is impossible to precisely control what else is in store products. In order for the necessary amount of nutrients to enter the body, you will have to eat a lot of bread, and this does not contribute to a healthy diet and weight loss.

Ready-made fermented milk products with the addition of bran will bring more benefits to the body than baking. Their minus is sugar in the composition, which will harm the pancreas. The amount of dietary fiber is indicated on the package, it is possible to count, but the final choice of products is yours.

Harm and contraindications

Food bran is good for everyone, while respecting the norm and consuming enough water. You should not eat shreds during exacerbation of diseases of the intestines and gastric tract. The presence of adhesions in the abdominal cavity, allergies make the use of bran impossible. When taking medicine, products with seeding should be eaten with an interval of 3-5 hours – they work like activated charcoal and absorb medicinal substances.