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At a time when beautiful appearance and “slimness” are one of the greatest benefits, the slightly forgotten bran has gained a second youth. Overall, this trend is hardly surprising because they have countless benefits. The solid portion of plant fiber they contain makes them fantastic for bowel movements, keeps you feeling full for a long time, and is thus one of the most desirable foods in weight loss diets. In addition, they support the development of beneficial bacterial flora, regulate blood sugar, lower bad cholesterol and, experts say, minimize the risk of colorectal cancer. What other reasons should you include bran in your daily menu? Which ingredient makes them fantastic at boosting metabolism? Why don’t you overdo it in your diet?
A few words about bran
Not too long ago, bran was considered a “waste” because it is actually a by-product of various cereals. They are obtained from wheat, oats, barley and millet. Their building material is the outside of the grain; consisting of two layers – aleurone and pericarp. The latter is separated from the grain during the production of flour and cereals. What distinguishes them from the husk is that the grain forms an integral part of them.
Bran today is associated primarily with a variety of weight loss diets and is an integral part of a balanced diet. Their greatest value is the wealth of vitamins and minerals they contain. Not to mention a generous serving of highly digestible vegetable protein. What else can we find in bran? First, trace elements that regulate blood sugar levels, incl. chromium, zinc, manganese; good for the pancreas, silicon, B vitamins, vitamin C, unsaturated fatty acids, as well as antioxidants and starch.
Experts point out that bran should be included in the diet, since the fiber they contain has a fantastic effect on intestinal motility, stimulates the digestive system, promotes bile secretion, promotes the development of beneficial bacterial flora, regulates blood sugar levels, and also reduces the risk of cancer.
Why does bran help you lose weight?
Bran is highly desirable food in any balanced diet. The dietary fiber they contain quickly and efficiently fills the stomach and ensures a feeling of fullness for a long time. At the same time, it has a cleansing effect on the intestines and reduces fat absorption.
When is bran harmful?
As with many foods, bran, if consumed in excess, can harm us more than help us. Sometimes they cause allergic reactions, abdominal pain, flatulence and constipation, they can disrupt the regulation of the endocrine system and lead to irritable bowel syndrome. Nutritionists also emphasize that too much bran in the menu reduces the absorption of certain minerals such as calcium, iron, zinc (which, among other things, is responsible for the phytic acid contained in bran. Oat bran contains the least). The recommended daily intake of bran is about 2–3 tablespoons per day.
Who shouldn’t eat bran?
It is true that bran gives us valuable nutrients that are essential for the body to function properly; fantastically affects the work of the intestines, metabolism and the work of the entire digestive system, nevertheless, people who are struggling with certain diseases should approach them. What exactly? Contraindications to the presence of bran in the diet are primarily kidney and urinary system diseases, various diseases of the digestive system, such as pancreatitis or gastritis, gastroesophageal reflux, stomach ulcers or vomiting; anemia, osteoporosis, cancer, or the recovery period after surgery.
What’s the best way to eat bran?
There are many ideas for using bran in the kitchen, the only limitation is our culinary preference. The very mild, even natural flavor of the bran makes it an ideal addition to savory and sweet dishes. Most often – when combined with cereals and fruits – they are added to yogurts and milkshakes and fruit shakes, but they also thrive as ingredients in pies, breads and stews, stews and salads. They can also easily replace flour when coating meats and other fried foods. Simply pair them with your favorite spice mix and coat the product with the finished mixture.
As you can see, by including bran in a balanced diet, we can only make a profit. Of course, provided that we rely on their values wisely. This will benefit not only our taste but the whole body.
