Dukan Diet: How to replace oat bran? Is it possible to lose weight without bran?
Dukan Diet: How to replace oat bran?
Dukan diet: Can you do without oat bran?
Meet other Ducanists who offer a huge number of recipes on the forum to make life easier without bread. Oat bran serves as fiber, which improves the movement of feces through the intestines, since the diet is accompanied by constipation. They adsorb harmful foods after digestion of animal protein, giving a feeling of fullness. You can use them not in the form of bran, but in the form of homemade oat bran bread, cottage cheese, eggs, berries, apples and whatever your heart desires and is allowed by your diet. Even after parting with the Dukan diet,
I have not parted with these homemade breads and have not consumed store-bought bread and rolls for a year now.
I think that if there is no oat bran, it is quite possible to replace them with regular oatmeal, in essence it is the same thing, oatmeal is the lowest calorie cereal.
I’m going to start eating according to the Dukan diet, I know for sure in advance that I won’t be able to find oat bran anywhere, so I’ll most likely replace it with wheat bran, in any case, I really like the taste. If I can’t buy wheat bran, I’ll just add oatmeal to my food in the same quantity.
On the Dukan diet, you cannot remove bran completely, as it helps digestion, which is very important on the diet, otherwise the body will not be properly cleansed.
If you adhere to the Dukan diet, but there is no way to consume oat bran, then there is a way out of this situation.
Instead of oat bran, you can eat buckwheat. You can grind it (buckwheat) in a coffee grinder, and two tablespoons will be enough, although they have slightly different properties.
If you deviate a little from the Dukan diet, you can replace the bran with natural muesli; now you can choose very high-quality, natural ones for every taste.
If you are already torturing your body with this diet, then replacing oatmeal with others will not make any difference. All bran have approximately the same calorie content and effect. You will continue to lose weight and undermine your health in the same way. The tricky thing about the Dukan diet is that you lose weight right away, but health problems appear much later. So I almost lost a kidney, and my friend got a stomach ulcer. Yes, even Wikipedia says that the Dukan Diet is the most harmful of all popular diets. The saddest thing is that all Dukan supporters are foaming at the mouth and are ready to prove the opposite. But exactly until the minute they find themselves in a hospital bed. Nutrition should be balanced. You can and should eat everything.
How to replace oat bran in the Dukan diet?
In case of intolerance to oat bran, Dr. Dukan allows you to replace it with regular buckwheat (2 tablespoons of dry buckwheat). It should be consumed with caution, since buckwheat and bran differ in their nutritional properties and are absorbed differently by the body. Exceeding the norm may cause stagnation. Prepare buckwheat at your discretion (you can cook it in water, milk or steam it). However, if your body tolerates oat bran, then from a health and weight perspective, it is better to eat it.
Raw cocoa beans instead of chocolate
Wild cocoa beans are so rich in minerals and amino acids that they are rightfully considered one of the superfoods. They are several times healthier than regular store-bought chocolate, which loses all its valuable properties during industrial processing. You can eat cocoa beans just like that or make homemade chocolate from them. To do this, you just need to grind the chocolate beans in a coffee grinder, melt them in a steam bath and mix with honey or any sweetener. Attention! You should only buy raw cocoa from trusted suppliers or health food stores. Due to the popularity of superfood, cases of “counterfeits” have become more frequent and, under the guise of wild cocoa beans, they sell a cheap analogue for confectionery production. And in its unprocessed form it is not only not useful, but even harmful to health.
Read also: Classic salmon soup recipe with millet
How to replace oat bran in baking?
If you've already used up your daily quota of oat bran, or you suddenly run out of it while cooking and you're wondering what to replace it with in your recipe, try adding some of the following to your batter to thicken it: cornstarch, skim milk powder , cottage cheese, tofu. Well, the ideal option is, of course, protein (any protein - albumin, soy, casein, etc.), because it contains nothing but protein and is not an DOP.
Why do you need bran on the Dukan diet and why are they dangerous to health? How to eat them and whether oat bran can be replaced with wheat bran.
An important product that the Dukan diet introduces is bran.
Their main function is to compensate for the lack of vegetables and cereals in the diet.
Bran, the husk that is discarded during grain processing and contains most of the dietary fiber, is a source of iron and many minerals. The product is stored in a cool and dry place, possibly extending the shelf life in the freezer. The daily portion increases depending on the phase.
The step descriptions detail how to eat oat bran according to the Dukan Diet:
- on attack – 1.5 tablespoons;
- alternating - two tablespoons;
- for consolidation - 2.5 tablespoons;
- for stabilization - three tablespoons.
Although you should stick to an exclusively protein diet for the first two phases, the creator of the diet advises not to part with bran. The daily norm is about 3-4 spoons, and it should not be exceeded. In this case, it is worth taking into account the fiber that entered the intestines along with vegetables and fruits.
Powdered skim milk instead of flour
This trick is well known to fans of the Dukan diet. A French nutritionist suggests using skimmed milk powder instead of wheat flour to prepare the dough. As a result, the baked goods are much less caloric. Of course, in terms of taste, buns made from powdered milk cannot be compared with real baked goods, but you will certainly be able to deceive the body and overcome the obsessive desire to eat something tasty. Moreover: followers of the Dukan weight loss system even came up with a way to make homemade noodles from powdered milk. For this you need 3 tbsp. l. Mix dry milk with 2 tbsp. l. corn starch, salt to taste and gradually add first the egg white and then the yolk into the mixture. Then you need to wrap the dough in cling film and put it in the refrigerator for an hour. And then roll it out on a silicone mat (to prevent it from sticking), cut into narrow strips and leave to dry. If during a diet you crave pasta, use this recipe.
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.
Oat bran - vitamins and nutritional value
Oat bran, depending on the type of grain, weather and where the oats are grown, contains from 12 to 24% fiber. Half of this amount is insoluble and consists mainly of cellulose and lignin, while in the other, soluble half, beta-glucan plays the most important role, with a minimum level of 5% in bran.
Insoluble fiber perfectly absorbs water and thereby maintains proper metabolism, preventing constipation.
Beta-glucans, on the other hand, are associated with the potential to lower blood cholesterol levels and overall prevent cardiovascular disease. They improve the digestion of fats and remove bile, rich in cholesterol compounds, from the blood.
Regular consumption of beta-glucans is believed to help lower both systolic and diastolic blood pressure and also stabilize blood sugar levels, acting as an anti-diabetic agent. Just 3 grams of beta-glucans per day consumed for 3 months can reduce blood glucose levels by up to 46%!
Overall, oat bran is also a very good source of polyphenols, which are antioxidant compounds that help prevent many chronic diseases.
Primarily we are talking about ferulic acid and phytic acid, as well as compounds called aventramides, which have strong anti-inflammatory, anti-cancer effects and effectively lower blood pressure.
The fiber found in oat bran creates a gel coating in the digestive system that not only soothes stomach and intestinal irritation but also further reduces the aforementioned problem of constipation by softening the stool.
Scientists also believe that daily consumption of oat bran may be effective in relieving symptoms of chronic enteritis as well as gastro-reflux disease. They should also have a positive effect on gastrointestinal ulcers and associated pain.
Finally, there are indications that including oat bran in the diet significantly reduces the risk of colorectal cancer. This effect is multifaceted and includes both support of intestinal microflora and the antioxidant effect of aventramides. In fact, research shows that short-chain fatty acids, which are a product of the fermentation of bran by intestinal bacteria, can actively kill cancer cells!
How to use oat bran in the Dukan diet?
Bran comes in different fractions (small and large particles). They can be added to yogurt, kefir, minced meat when preparing cutlets or other dishes.
Bread according to Dukan
You will need two tablespoons of oat bran and a spoon of wheat bran, half a bag of baking powder, 1 tbsp. l. soft cottage cheese with zero fat content (you can use kefir), egg.
Grind the bran to flour, mix with the remaining ingredients, and transfer to a heat-resistant form. Bake in the microwave at 750 W for 4-5 minutes. Cut the cooled bread into slices.
Bran pancakes
You will need ground oat bran (two tablespoons) and wheat bran (one tablespoon), an egg, and warm kefir to give the desired consistency. Knead the batter, adding salt, sweetener to taste, cinnamon or spices. Bake pancakes without oil in a non-stick frying pan.
Porridge with vanilla
You will need three tablespoons of oat bran, 150 ml of low-fat milk, a teaspoon of vanilla extract and a sweetener (tablets or powder) to taste. Pour the bran with milk, mix with other ingredients and heat for a minute in the microwave. Stir the porridge and leave to swell, then heat for another half a minute.
Dr. Dukan chose oat bran because of its ability to gel when exposed to water and because of its combination of two types of fiber. Another significant reason is gluten intolerance in some people, in which products made from wheat, barley, and rye should not be consumed in order to avoid the symptoms of celiac disease - bloating and diarrhea. However, cross-contamination with other grains can occur during the production of oat bran, which will also cause a reaction in people with gluten sensitivity.
Oat bran for a beautiful figure
The benefits of oat bran are difficult to overestimate. Another reason why oat bran should be kept on hand when preparing everyday meals is its ability to help you lose weight.
At a time when 40% of adults are overweight and obesity kills more people worldwide than undernutrition, according to the World Health Organization, the battle to maintain a healthy body weight is critical.
As a source of soluble fiber, oat bran helps control appetite by stimulating the hormones responsible for feeling full.
According to the researchers, people who eat them for breakfast consume significantly fewer calories during their late meal than those who eat cornflakes in the morning. Losing weight becomes possible without great sacrifice and hunger!
Bran and health hazards
Bran consumption has increased in recent decades due to the popularity of the Dukan Diet, claims about the health benefits of fiber, and confusion about how much bran a person needs. Many are forced to take them due to frequent constipation. However, abuse of coarse dietary fiber can lead to the opposite result . For example, a patient in England had to undergo surgery to remove a lump of stuck tissue from his intestines.
Bran contains a lot of phytobezoars - large accumulations of plant fibers that are necessary for the digestion of some animals, but are not completely absorbed in the human gastrointestinal tract and sometimes accumulate. There are several known cases of intestinal obstruction due to bran. The risk increases for vegetarians who abuse plant foods and older people with slow intestinal motility.
Bran also contains phytic acid, which blocks the absorption of calcium, magnesium, iron, zinc, copper and vitamin B6. The husks tend to absorb all the chemicals that are sprayed for pest control. Therefore, it is better to get fiber from vegetables and fruits .
Oat bran occupies a significant place in the French weight loss method. They are necessary to cleanse the body and provide fiber. However, they have a specific taste that not everyone is attracted to, so questions often arise about analogues that can replace the product.
Advantages and disadvantages
Advantages:
- thanks to fiber, digestion improves, natural cleansing of the body occurs, and well-being improves;
- the lack of vitamins and minerals is compensated;
- cardiovascular activity is normalized;
- the condition of diabetes mellitus is alleviated;
- depression goes away, anxiety levels decrease;
- immunity is strengthened;
- the aging process slows down.
Flaws:
- the fibers are very coarse and can cause gastritis or ulcers;
- incompatibility with vitamin and mineral complexes;
- along with harmful substances, useful ones are also removed, calcium is especially actively washed out;
- the absorption of metals and medications is weakened;
- bloating, diarrhea, flatulence are observed;
- One of the most common side effects is swelling.
From the life of the stars. When actress Irina Pegova decided to lose weight, she turned to a nutritionist for help. He prescribed her a bran diet. Thanks to her, she lost 27 kg.
May or may not be replaced
Opinions vary. You can often come across the statement that oat bran cannot be replaced; you must definitely eat the daily dose indicated in the nutrition guide. For those who absolutely do not like the taste of bran in its pure form, it is usually recommended to include it in baked goods, which neutralizes the unpleasant aftertaste.
However, there are cases when bran cannot be purchased, and the order from the online store has not yet arrived. In this case, there are still replacement options, the only condition is that the alternative must be temporary and not permanent.
Shirataki noodles instead of spaghetti
Pasta with an energy value of only 9 calories per 100 grams? It's hard to believe, but they exist. And with everything else, it is a 100% natural product, consisting exclusively of dietary fiber. Shirataki is made from the tubers of the exotic konjac plant, which is grown in the special climatic conditions of the highlands. In the East, these noodles have long gained popularity; for example, the Japanese eat more than 200 tons of shirataki per year. Of course, in its pure form, dietary spaghetti is unlikely to taste interesting, but with tomato sauce, seafood or minced meat it will go great. Shirataki satisfies hunger for a long time, and also helps rid the body of waste and toxins. You can buy this miracle product in health food stores or online.
What to replace it with?
Some Dukanites have experimentally found that the effectiveness of the diet does not suffer if you use natural muesli without additives. There are also reviews about replacing oat bran with wheat or rye bran with full preservation of the intended effect.
Pierre Dukan himself allows the use of raw buckwheat, ground in a blender or coffee grinder. It differs in composition and properties from bran, so you should not exceed the daily norm (2 tablespoons) so as not to provoke stagnant processes in the body. Buckwheat can be eaten raw or steamed in boiling water.
Baking with bran - alternatives.
Replacing bran when preparing casseroles and rolls is necessary if the daily norm has already been eaten, but you want something tasty for tea. In this case, to make the dough thicker and keep the shape of the product, you can use corn or potato starch, milk powder, cottage cheese and even tofu.
Therefore, despite all the categorical prohibitions, alternatives to oat bran are easy to find, however, it should be remembered that it is not for nothing that the founder of the diet insists on their use, so the replacement should be temporary and infrequent.
