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Bran is a product that has valuable nutritional properties, gives a feeling of fullness for a long time and does not transform into fat deposits. The most popular types of bran include wheat, oat, rye and corn. Rice, flaxseed, buckwheat and barley are no less useful. Bran contains a unique set of useful components and dietary fiber, which improve the functioning of the body as a whole and promote weight loss.
What it is
People often hear about the beneficial and medicinal properties of bran, but not everyone knows what it is. Bran is a by-product obtained during the processing of whole grain flour.
Bran is the hard shell (skin) of the grain or grain germ. The hard shell is removed from the grain during the process of cleaning (grinding) and bleaching and consists of almost 100% plant fiber.
The grain skin varies in degree of grinding and can be large, in which case the bran is coarse, and fine, in which case the by-product is called fine.
Bran is practically not absorbed by the human body, and therefore does not lead to weight gain, but creates a feeling of satiety. Passing through the esophagus, bran first settles in the stomach and swells, and then passes unhindered through the intestines, simultaneously removing decay products, toxins and waste.
Contraindications and precautions for using bran for weight loss
Complete contraindications to the use of bran for weight loss are:
- Diseases of the gastrointestinal tract, including diarrhea, gastritis, peptic ulcer of the stomach and duodenum;
- Any damage to the stomach - ulcers, erosions and adhesions.
You should also know that bran reduces the body's absorption of many essential microelements, in particular zinc and iron. In addition, they can reduce the effectiveness of many medications, so it is not recommended to eat bran while taking necessary medications.
Many nutritionists do not recommend eating bran for more than a month, since along with toxins they also remove beneficial substances, and their long-term use can cause severely weakened stools and bloating.
Composition, BZHU and calorie content
Depending on the type of bran, the chemical composition, caloric content of the product and the ratio of BJU change. Bran is a healthy product; it should be included in the diet of people who adhere to a healthy and proper diet (DN), as well as athletes due to the rich content of fiber, vitamins and useful minerals in the composition.
Nutritional value of the most common varieties of bran per 100 g:
| Variety | Dietary fiber, g | Calorie content, kcal | Proteins, g | Carbohydrates, g | Fats, g |
| Oatmeal | 15,3 | 245,6 | 17,4 | 50,6 | 7,1 |
| Rice | 20,9 | 315,8 | 13,3 | 28,6 | 20,7 |
| Linen | – | 250,1 | 30,1 | 9,9 | 10,1 |
| Wheat | 43,5 | 165,5 | 16,1 | 16,7 | 3,8 |
| Rye | 43,5 | 114,3 | 12,3 | 8,6 | 3,4 |
| Corn | 79,1 | 223,6 | 8,3 | 6,7 | 0,9 |
A tablespoon contains 15 g of bran, therefore, the calorie content of this amount is calculated depending on the type of product.
The ratio of BJU per 100 grams is respectively:
| Bran | BJU |
| Corn | 1/0,1/0,9 |
| Rye | 1/0,3/0,7 |
| Wheat | 1/0,2/1 |
| Linen | 1/0,3/0,4 |
| Rice | 1/1,7/2,2 |
| Oatmeal | 1/0,4/2,8 |
Rye, oat, and wheat bran are best suited for dietary nutrition.
The chemical composition of bran per 100 g is presented in the form of a table:
| Name of elements | Oatmeal | Rice | Wheat | Rye | Corn |
| Selenium | 45.2 mcg | 15.6 mcg | 77.5 mg | – | 16.8 mcg |
| Iron | 5.42 mg | 18.55 mg | 14.1 mg | 10.1 mg | 2.8 mg |
| Copper | 0.4 mg | 0.79 mg | 0.99 mg | 0.8 mg | 0.3 mg |
| Manganese | 5.56 mg | 14.3 mg | 11.4 mg | 6.9 mg | 0.14 mg |
| Potassium | 566.1 mg | 1484 mg | 1256 mg | 1206 mg | 44.1 mg |
| Magnesium | 235.1 mg | 782 mg | 447.8 mg | 447.6 mg | 63.5 mg |
| Phosphorus | 734.1 mg | 1676 mg | 951.1 mg | 310.1 mg | 72.1 mg |
| Calcium | 57.8 mg | 56 mg | 151 mg | 229.2 mg | 41.6 mg |
| Sodium | 4.1 mg | 5 mg | 8.1 mg | 61.0 mg | 7.2 mg |
| Thiamine | 1.18 mg | 2.8 mg | 0.76 mg | 0.53 mg | 0.02 mg |
| Kholin | 32.1 mg | 32.3 mg | 74.3 mg | – | 18.2 mg |
| Vitamin PP | 0.94 mg | 33.9 mg | 13.6 mg | 2.06 mg | 2.74 mg |
| Vitamin B6 | 0.17 mg | 4.1 mg | 1.3 mg | – | 0.16 mg |
| Vitamin E | 1.01 mg | 4.9 mg | 10.3 mg | 1.6 mg | 0.43 mg |
| Vitamin K | 3.3 mcg | 1.8 mcg | 1.9 mcg | – | 0.32 mcg |
In addition, each type of product contains a large amount of fiber, plant fibers, as well as poly- and monounsaturated fatty acids.
Useful properties and calorie content of wheat bran
We will not repeat ourselves, but will briefly go through the characteristics of this product and its differences, and also mention those useful properties that were not mentioned above.
Wheat is the lowest in calories - 165 calories per 100 grams of product. Unlike oat bran, wheat bran contains more insoluble fiber, which means it is not suitable if your goal is solely to lose weight (oat bran is best for you)
Wheat bran, like others, contains a lot of fiber and vitamins. As a result, the functioning of the heart muscle and hematopoietic system improves. The hair roots and immune system are also strengthened.
Note that bran is also prescribed by doctors for a number of diagnoses and for the prevention of certain diseases, among them: cholelithiasis, diabetes mellitus, dysbacteriosis, breast and colon cancer, atherosclerosis and others.
- Methods for cleaning the intestines from toxins
Finally, we would like to add that you should not get carried away with wheat bran, since their “overdose” can cause calcium imbalance.
The benefits of bran for the body
Vitamins, fiber, as well as micro- and macroelements, which are part of absolutely all bran, bring benefits to the female and male body, namely:
- Systematic consumption of bran alone or as a food additive, for example, in bread, serves as a prevention of diseases such as chronic colitis and diverticulosis.
- The product reduces the level of “bad” cholesterol in the blood and normalizes blood pressure.
- Bran serves as a preventive measure for the development of atherosclerosis.
- The beneficial properties of bran for diabetes include a positive effect on the process of breaking down starch in the blood and the ability to lower the glycemic index of the product.
- You can lose extra pounds if you include bran in your diet, for example, rye or wheat, by reducing the feeling of hunger.
- Bran accelerates metabolism. Fiber itself does not initiate the process of burning subcutaneous fat, but it directly affects the cause of excess weight, namely the metabolic process.
- Heart function will improve if you take the hard shells of grains at least a couple of times a week. Excess fluid will be removed from the body and swelling will go away.
- The product is useful for hypertension, as it has vasodilating properties.
- Bran (of any variety: corn, flax, rice, oat, etc.) has a healing effect on the functioning of the intestines, relieves constipation and removes waste and toxins from the colon. When used systematically, the product normalizes the functioning of the gastrointestinal tract as a whole.
It is recommended to eat the grain shells during the recovery period after a serious illness or surgery, as well as after exhausting sports marathons or competitions.
The most useful are ground bran rather than granulated bran, since sugar, salt or flavor enhancers can be added to the latter. A high-quality product is practically odorless and does not have a pronounced taste.
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Types of bran
There are several types of bran depending on the type of grain crop. The most popular are wheat, oat and rye bran, however, in the conditions of modern processing of raw materials, bran from millet, buckwheat and rice is also available. The weight-loss properties of these types of bran have been somewhat less studied, but they can also be used as high-fiber and high-protein foods to add variety to your nutritious diet.
Industrially prepared bran is considered the best for weight loss. In many cases, for the convenience of organizing a complete healthy diet, you can use bran bread.
How to take bran correctly when losing weight
You cannot eat bran in unlimited quantities, even despite the extensive list of beneficial properties of the product. It is correct to take a weight loss product in the amount of 20-40 grams per day, but no more.
The shells of the grains are allowed to be consumed only in combination with water, otherwise there will be no beneficial effect. You need to take bran (oatmeal, rye, etc.), pour boiling water over it, and leave for 20-30 minutes. Then drain off the excess liquid and only then add to any dishes.
Dietary fiber, which promotes weight loss, works only if the product absorbs moisture and increases in volume.
The first intake of dietary bran for an adult should start with 1 teaspoon per day, and only after 2 weeks of use can the dose be increased to 2 tablespoons per day.
The process of losing weight is accelerated due to the fact that the hard shells of grains improve intestinal function, help remove excess fluid from the body and speed up metabolism. After eating food with bran, the stomach retains a feeling of fullness for a long time - the bran swells and fills most of the volume of the stomach.
There are many different diets using the product, but in each of them, bran is an auxiliary product, and not the main source of energy and not the only food product.
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Oat bran for weight loss
Most nutritionists consider oat bran to be the most effective for weight loss. They are recommended for use in many diets, for example, in the Dukan diet.
Oat bran has a more fibrous structure. In addition to healthy carbohydrates and a large amount of fiber, they contain vegetable complex proteins and fats, many vitamins (A, C, beta-carotene, E, D, K, groups B, H and PP) and minerals (calcium, potassium, magnesium , sulfur, silicon, nickel, sodium, fluorine, phosphorus, chlorine, boron, vanadium, iron).
Oat bran for weight loss can be used independently or as an ingredient in various cereals, confectionery and other dishes.
Harm of bran to health and contraindications
Exceeding the daily intake of bran can cause side effects and harm human health. It is contraindicated to use any of the varieties of bran during exacerbation of the following diseases:
- gastritis;
- stomach ulcer;
- enteritis.
After the exacerbation passes, you can return bran to the diet in the amount of 1 teaspoon. In addition, it is strictly forbidden to eat the product if you are allergic to grains.
Systematic abuse of the product will lead to exacerbation of gastrointestinal diseases, flatulence, indigestion, and hypovitaminosis.
You can increase the daily dose of bran only on the recommendation of a nutritionist, and it is recommended to do this gradually.
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Wheat bran for weight loss
Coarse fiber, which is contained in significant quantities in wheat fibers, is effective against the background of dysbacteriosis, which is the cause of the development of many diseases.
Wheat bran for weight loss is recommended to be used before oat bran. Thanks to the large amount of insoluble fiber, effective intestinal cleansing occurs. They can be used to reduce hunger, as well as to gradually change your diet to a more correct one.
Wheat bran is often added to flour when making bread or other baked goods, making them healthier. Also, to improve the nutritional properties of baked goods, you can use various spices - ginger, cinnamon, turmeric and cloves.
How to choose the right bran
When purchasing bran in a store, you need to pay attention to the following information on the label:
- best before date;
- grinding;
- compound.
Many people believe that flour mill waste has no expiration date. In fact, they become rancid over time and become unusable due to their taste.
You should know that the coarser the grind of any bran, the better they cope with cleansing the body. However, it is better to start using bran with those that are finely ground.
Particular attention should be paid to the composition. This is especially true for granular products. Often manufacturers try to give them a more attractive appearance by adding dyes and flour. To improve the taste, flavorings are used. A natural product should not contain such products. Determining whether a product contains flour or not is quite simple; if the calorie content of bran is above 230 kcal, then it definitely contains flour.
Great care should be taken when approaching mixtures that contain different types of bran and other natural ingredients. Often it is not possible to know the dosage of each component.
Bran benefits and harms for constipation
In fact, any bran does not have a pleasant taste, so it is very rarely consumed in its pure form with water. They are easier to eat with kefir or other fermented milk products, or added to salads, porridges and other dishes.
The classic way to prepare a mixture for constipation:
- 30 g bran;
- clean and unboiled water.
The bran is poured with water and after about 60 minutes is divided into 3 parts. Take each of them 30 minutes before meals, before pouring a glass of water. It is necessary to be treated in this way for at least 30 days.
Another simple recipe involves using kefir. In the evening, 30 g of bran is placed in a glass of kefir and placed in the refrigerator. In the morning, on an empty stomach, drink this glass of kefir with bran. You can have breakfast only after 1 hour. This recipe is also ideal for weight loss.
For pregnant and nursing mothers: harm and benefits of bran
Pregnant women should be careful when consuming bran. Excessive consumption of them causes active intestinal activity, which can provoke an increase in uterine tone.
In reasonable quantities, bran is beneficial for expectant mothers.
• Helps cope with constipation
• Enrich the female body with useful microelements,
• Lower blood sugar levels, remove cholesterol.
• B vitamins included in the dietary supplement have a positive effect on the nervous system.
• Vitamins A and E help maintain a healthy complexion and are good for vision.
After the birth of a baby, the female body needs restoration. Bran can help a nursing mother.
1. They eliminate constipation, which often bothers women after childbirth.
2. Most new mothers gain excess weight while breastfeeding. Eating bran between meals satisfies hunger and makes you feel full faster. As a result of this, a woman does not reach for buns and sweets so often, which allows her to maintain a normal weight.
3. Fatty acids and vitamin E control and restore hormonal levels.
4. Women should not take medications during lactation. In case of a cold, you can drink a bran decoction.
Recipe:
Pour 200 g of bran (preferably wheat) into one liter of hot water, put on moderate heat and boil for about 15 minutes. Strain through a clean gauze cloth. Add about two tablespoons of honey to the broth. Drink half a glass before meals.
How to use for weight loss
In order to lose excess weight, there are special diets developed based on wheat bran. However, it is very difficult for many people to maintain a mono-diet, so it is easier to consume this product between main meals, but no more than three times and no more than 30 grams.
You can start with half a teaspoon, and then gradually increase to 30 grams. This way you will reduce the portion of your main food and make your meals more fractional.
Note! When consuming a tablespoon of bran, you should drink it with a glass of clean water.
The course of taking this product should last two months, then you need to take a break for two weeks.
Nutritionists also advise replacing dinner with two tablespoons of bran mixed with a glass of kefir or yogurt. Let sit and swell for at least 40 minutes. You will receive a very nutritious and healthy dinner that will eliminate the feeling of hunger for a long time.
Properties of bran
Nutritional value and composition | Vitamins | Minerals
How much does bran cost (average price per 1 kg)?
Moscow and Moscow region.
295 rub.
In the modern world, more and more people are beginning to pay close attention to their health. In printed publications, as well as on the Internet, you can find hundreds of thousands of books about healthy eating, which give various tips and recommendations. However, almost all nutritionists recognize the exceptional benefits of bran not only for a good figure, but also for health.
Few people realize that this incredibly healthy product is just a side effect of the flour making process. Bran is the outer layer of the grain that is removed when grains are ground into flour. The type of bran depends on the type of cereal. There are wheat, oat, rye, barley, buckwheat and rice bran.
Contraindications to the use of bran
It is unacceptable to use rye bran during exacerbation of chronic gastrointestinal diseases, if there is any inflammatory or infectious process in the stomach.
Absolute contraindications are pancreatitis, colitis and adhesions in the abdominal cavity. You should not use the product if you have an individual intolerance.
During pregnancy, the use of bran should also be approached with great caution and the dosage must be observed, the volume of which must be agreed with the doctor. Bran activates the intestines and, as a result, this process can negatively affect the tone of the uterus.
It is not recommended to use bran in parallel with medications. Rye absorbs all foreign substances that enter the stomach, so medications may not even have time to take effect.
