Bran is a by-product of flour production. This is a shell that envelops the grain, protects it from external influences, accumulates useful nutrients and vitamins.
The specificity of the bran depends on the grain from which the product was isolated (buckwheat, rice, millet, barley). The product is classified not only by grain, but also by the degree of grinding of the bran: coarse (large, resemble whole grain flakes) and thin (small, similar to flattened and grated grain).
Nutritional value of the ingredient
Initially, the bran was separated from the grain in order to increase the shelf life and preserve the taste of the flour. Excessive amounts of bran, due to the high content of fatty acids, impart bitterness to the grain, reducing the percentage of its digestibility. A small amount of a hard grain shell provides the exact opposite effect: the taste becomes richer and more “bready”, intestinal motility improves, saturation occurs faster and better.
A Brief Historical Reference
At the beginning of the twentieth century, the hard shell of grain was completely excluded from the diet of the then Europe. The bran was considered a cheap by-product waste that the milling industry dumped and burned in tons. By that time, scientists had already acquired some equipment, thoroughly studied the composition of the bran and recognized their high nutritional value.
The end of the twentieth century was marked by a return to the origins. The grains have ceased to be scrupulously cleaned, thereby depriving them of useful vitamins, micro- and macroelements. Oat bran was the first to return to the diet. They were recognized as a valuable source of dietary fiber, began to be added to breakfast cereals, introduced into low-calorie diets, and added to nutrition programs for those who were trying to lose the hated pounds. A similar practice can be traced now: bran is popular among vegetarians, adherents of proper nutrition, athletes and those who are losing weight.
Nutritionists support the desire of the masses for a balanced diet. Fashion trends place bran in the superfood category (plant foods fortified with vitamins and nutrients) and encourage everyone to enjoy healthy eating habits.
Useful Properties
The benefits of bran are based on their high fiber content. They regulate the work of the intestines, normalize the stool, and restore the microflora of the internal environment.
Other benefits of dietary fiber:
- Remove cholesterol from the body.
- Reduce weight due to faster and longer satiety (do not forget about the nutritional value of the ingredient). Bran accelerates metabolism and helps the digestive tract to more easily assimilate beneficial micro- and macroelements.
- Normalize blood sugar levels.
- They have a detoxifying effect.
How bran normalizes cholesterol levels
The product “binds” dietary fiber and stomach bile acids. Thus, the degree of activity of the acid is regulated, the level of its aggressiveness in relation to the internal environment is normalized. In addition, bran stimulates the production of B vitamins. Intestinal bacteria, “bound” by dietary fibers, begin intensive production of the vitamin, which supports the functioning of the whole organism. Bran slows down the level of starch breakdown and affects the glycemic index of the product (adjusting it to the needs of the body at the moment).
The role of bran in weight loss
Bran contains a high percentage of fiber. Fiber, in turn, is one of the most important foods for those who lose weight and athletes. It is absorbed more slowly, making the body feel full for several hours longer, and improves intestinal motility. Fiber minimizes the percentage of absorption of nutrients and, thereby, reduces the total caloric intake of the meal. Food enters the body, stimulates satiety, but is only partially absorbed. Unprocessed foods are simply flushed out of the body, rather than leaving extra inches on their sides.
Fiber does not break down fatty deposits, but fights against the cause of their accumulation. The substance stimulates the digestive system to work faster, better and more efficiently. Only with this principle of losing weight can you achieve real success.
What is detox and how does bran affect it?
Detox is like the reset button on your phone. We stuff the body with toxins through food, bad habits, and an aggressive environment. Internal purification systems simply cannot cope with the entire amount of pathogenic microflora and let some particles pass. These missed particles accumulate and grow, causing disease. Detox pushes the “reset” button, renews the natural cleansing processes and makes them work several times harder, faster and better.
Bran stimulates detoxification and does a great service to the entire human body. The ingredient breaks down and removes toxins, toxins, heavy metals, excess liquid, pathogenic decay products of food.
Chemical composition
Nutritional value (based on 100 grams of raw bran)
Characterization
Wheat
Rye
Oat
Caloric content 165 kCal 114 kCal 246 kCal Proteins 16 g 12,2 g 17,3 g Fats 3,8 g 3,4 g 7 g Carbohydrates 16,6 g 8,7 g 66,2 g Dietary fiber 43,6 g 43,6, 15,4 g 15 g Water 13,8 g 6,55 g XNUMX g
Nutrient balance (milligrams per 100 grams of raw bran)
Nutrient
Wheat
Rye
Oat
Ретинол (А)
–
0,0166
–
Тиамин (В1)
0,75
0,54
1,17
Рибофлавин (В2)
0,26
0,28
0,22
Холин (B4)
–
–
32,2
Пантотеновая кислота (В5)
–
–
1,5
Пиридоксин (B6)
–
–
0,165
Фолиевая кислота (B9)
–
–
0,052
Токоферол (E)
10,4
1,5
1,01
Филлохинон (K)
–
–
0,032
Никотиновая кислота (РР)
13,5
2,07
0,934
Калий (К)
1260
1207
566
Кальций (Са)
150
230
58
Магний (Mg)
448
448
235
Натрий (Na)
8
60
4
Фосфор (P)
950
310
734
Железо (Fe)
14
10
5,41
Йод (I)
–
0,06
–
Кобальт (Со)
–
0,004
–
Марганец (Mn)
–
7
5,63
Медь (Cu)
–
0,759
0,403
Селен (Se)
–
–
0,0452
Цинк (Zn)
–
4,31
3,11
Use in cooking
Bran took the position of “superfood” in cooking, they are used in the niche of healthy rational nutrition. How to eat bran:
- Porridge. The bran is placed in boiling water for 20-30 minutes. The product swells, manages to be saturated with water, becomes softer and more pliable. The liquid is drained and a rough, tasteless gruel is obtained. It can be added to desserts, first and second courses, or consumed separately with your favorite sauce or dressing.
- Dressing for salad. The bran is added to vegetables in pure form or mixed with herbs, Greek yogurt or sour cream. It turns out a real vitamin bomb from plant products that have a beneficial effect on the gastrointestinal tract, well-being and external beauty.
- An ingredient for desserts. You can make flour with bran, and from it the correct pies, cookies, bread or bread. Bran is added to sweet yoghurts and even candy.
- As a breading. Breadcrumbs are not the correct and healthy ingredient. Bran is an excellent plant-based substitute for a high-carbohydrate product. The frying process is similar and will not cause difficulties even for a beginner. It is recommended to fry products in bran in a non-stick frying pan without oil or on a drop of coconut.
The maximum benefit of bran is achieved only with the presence of liquid. The product “works” only when it swells in water / milk, absorbs the required percentage of liquid and becomes soft.
Bran Pancake Recipe
Nutritional value (based on the 1 portion of the finished dish)
Caloric value
Proteins
Fats
Carbohydrates
156 kcal 16 g 7,8 g 4,1 g
We need:
- bran (to taste from any grain) – 2 tablespoons;
- soft pasty fat-free cottage cheese (sold in briquettes) – 1,5 tablespoons;
- chicken egg – 1 pcs.
Preparation
Bran pancakes are a staple of the Ducan diet. According to the principles of the diet, such pancakes can be eaten at any time of the day, regardless of the quantity. Low-calorie pancakes are especially fond of French women. In any French chain store, they sell healthy vacuumized pancakes that need to be slightly warmed up and boldly added to the diet.
In a deep container, mix the bran, the egg (you can use a whole egg or just the protein for the dish) and cottage cheese. Preheat a nonstick skillet, pour the dough over it and form a pancake. Fry for 1-2 minutes on each side until golden brown. Serve immediately after preparation with your favorite sauce or filling.
Apple Nuts and Seeds Apple Cookie Recipe
Nutritional value (based on the 1 portion of the finished dish)
Caloric value
Proteins
Fats
Carbohydrates
329 kcal 7,4 g 19,9 g 31,7 g
We need:
- bran (to taste from any kind of grain) – ¼ glass;
- instant oatmeal – ¾ cup;
- applesauce (it is recommended to cook it yourself from fresh apples) – 250 g;
- almonds – 30 g;
- walnuts – 30 g;
- sunflower seeds – 30 g;
- dried fruits – 100 g;
- nut butter – 2 tablespoons.
Preparation
Chop nuts, seeds, dried fruits finely. Take a deep container and combine all the ingredients in it. Stir the mixture thoroughly and refrigerate for 30-50 minutes (to make the mixture more plastic and pliable). Take out the chilled mass, form several cookies from it. Prepare a baking sheet and line with special baking paper that can be used without oil. Spread the cookies on baking paper and place in the oven at 40 ° C for 160 minutes. Serve immediately after preparation or store in a suitable container for 3-4 days.
Side effects and contraindications
It is forbidden to enter the ingredient into the diet for diseases of the gastrointestinal tract at the stage of exacerbation of the pathology. As soon as the inflammatory process goes into remission or disappears for good, it is necessary to examine the body and wait for the doctor’s decision. The specialist will assess the possible risks, draw up an approximate diet and indicate the acceptable dosage of bran in the daily nutrition plan.
Remember that excessive enthusiasm for even the most healthy and wholesome foods is fraught with pathology. An imbalance occurs in the body (albeit healthy substances), which leads to unstable work of all body systems.
What uncontrolled consumption of bran can lead to:
- Development of diseases of the gastrointestinal tract. The transition of pathologies from a state of remission to an exacerbation stage with additional manifestations and worsening.
- Flatulence, flatulence.
- Disruptions in the work of the intestines.
- Hypovitaminosis or “vitamin deficiency”. An imbalance of vitamins and nutrients occurs in the body. A huge gap forms between nutrient consumption and intake, which cannot be filled without therapeutic intervention.
Possible consequences of eating superfood
Even if a person is completely healthy and full of energy, there is a risk of not getting enough fiber from traditional plant foods in the daily diet. Patients often, without a doctor’s prescription and no apparent reason, inject fiber on their own, without controlling the dose and not monitoring the body’s response. What it can be fraught with: increased gas production, nausea / vomiting, bloating, stool disorders, disruptions in the level of absorption of some useful nutrients.
In a day, an adult needs 2-3 tablespoons of fiber. There is no need to use the product in its pure form (this is both problematic and absolutely unappetizing). Use bran instead of harmful bread crumbs, add to baked goods and add to salads. Combine the product with high-quality healthy food, and in case of the slightest malfunction in the body, consult a doctor.
Combination with medicines
It is forbidden to use medicines together with bran. The product acts as an active substance that is capable of breaking down the elements of the composition of medications. The bran will simply block the drug and deprive the body of the needed help. The minimum time interval between a meal (with the addition of bran) and a medication should not be less than 6-7 hours.
