Let's consider what the healthiest bran is for the body, whether it will help normalize weight, and how to use it correctly.
- Types of bran
- Wheat bran
- Rye bran
- Corn bran
- Benefits of bran for the body
- Good for digestion
- Help lose weight
- Regulate sugar and cholesterol levels
- Protect the cardiovascular system
- Support the nervous system
- Help in the prevention of anemia
- Strengthen the immune system
- Support brain activity
- How much bran can you eat per day
- How to choose and store
- Contraindications for the use of bran
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Bran is the outer layer of grain that remains during processing. Previously, this product was considered cheap and was used for feed, although it had more beneficial qualities than refined grain. Bran has a high fiber content, which is necessary to maintain healthy intestinal microflora and normalize blood glucose levels. This product contains vitamins B, E, PP, as well as iron, calcium, zinc, selenium, phosphorus, chromium, potassium and sodium. Let's look at what types of bran there are, what are the benefits and harms to the body when consuming them.
Types of bran
They can be wheat, rye, corn, rice, buckwheat, barley and others. This depends on the type of grain that is processed to produce bran. They can also differ in grinding: coarse or fine.
Wheat bran
The most common type, which contains beta-carotene, vitamins E and K, as well as B vitamins. The content of phosphorus, iron, copper, magnesium and selenium per 100 grams provides the full daily human need for these minerals; according to the content of these elements, the most useful wheat bran. The amount of manganese is 5 times higher than the daily norm. 100 grams of product contain 16 grams of protein, 3.8 grams of fat, 16.6 grams of carbohydrates and 43.6 grams of dietary fiber. Nutritional value is 165 kcal.
Rye bran
They have a richer taste compared to wheat. They contain slightly less vitamin E, but more selenium, zinc and iodine. Per 100 grams contains 12.2 grams of protein, 3.4 grams of fat, 8.7 grams of carbohydrates. Dietary fiber is 43.6 grams. Calorie content 114 kcal. They also contain less gluten than wheat.
Corn bran
This type is superior to wheat and rye types in many valuable qualities, so when answering the question of which bran is healthier, we recommend corn bran. They contain more fiber: per 100 grams of bran there are 79 grams of useful substance. This is 316% of the daily intake. They have 8.4 grams of protein and 0.9 grams of fat. Calorie content is 225-292 kcal. They contain the most magnesium, iron, copper, selenium, vitamins B and E.
The benefits of bran for the body
The valuable properties of this product are difficult to overestimate. First of all, it is rich in fiber, which is not digested, but at the same time helps regulate digestion. In addition, bran contains many vitamins and protein. Let's take a closer look at the benefits bran provides to the body.
Beneficial for digestion
The most valuable component in bran isfiber. The diet of modern humans often lacks coarse dietary fiber, which leads to many diseases. Adding bran to the diet helps the body get the required amount of this substance. It helps regulate the functioning of the stomach and intestines, removes toxins, and cleanses of toxins and free radicals. Therefore, the main benefit of bran is to normalize digestion and improve the absorption of food. Regular consumption of fiber helps normalize bowel movements and eliminate constipation. Although it is not digested, its fibers are processed by beneficial intestinal microflora, which helps maintain proper functioning of the gastrointestinal tract.
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Helps you lose excess weight
For those who want to lose weight, fiber is beneficial because it prolongs the feeling of fullness after eating. It occupies a large volume in the stomach, fills it and thereby helps reduce hunger. When eating a dish to which bran is added, a person feels full longer, which means it will be easier to reduce the caloric content of the diet and still remain full. In addition, bran is a low-calorie product with a low glycemic index. Fiber in bran normalizes digestion, helps remove waste and toxins from the body, facilitates the functioning of the excretory system and promotes weight loss. Therefore, there are great benefits of bran for the body during the period of weight loss to normalize weight.
Regulate sugar and cholesterol levels
If you have diabetes or high blood sugar, fiber helps regulate the amount of glucose that enters the blood. It is digested slowly and prevents the body from quickly absorbing sugar from food. Thus, it helps reduce insulin fluctuations and improves digestion. Fiber also helps in lowering cholesterol. It prevents some of the cholesterol from being broken down and digested, binds it and removes excess from the body.
Protects the cardiovascular system
Bran contains potassium and magnesium which are essential for heart health. Potassium normalizes heart rate and maintains normal water-salt balance. It is needed for the proper functioning of all muscles in the human body, including the heart. In addition, it is needed to support the active work of magnesium.
Magnesiumcalms excitement in the cells of the nervous system, therefore helps to relax the heart muscle and normalizes the pulse. It maintains stable functioning of the heart and blood vessels, regulates blood circulation, and helps deliver nutrients through the blood to all vessels and tissues in the body. It also regulates blood glucose levels and normalizes blood pressure, keeps blood vessels elastic, prevents the formation of blood clots and serves in the prevention of atherosclerosis.
Sodiumin moderate quantities is necessary for the normal functioning of the heart and blood vessels. Our body does not produce it and can only obtain it through food and nutritional supplements. It maintains the level of fluid inside and outside the body's cells, provides the necessary amount of blood in the vessels, and reduces pressure on their walls.
Supports the nervous system
Magnesiumis a natural anti-stress substance. It inhibits the excitation of the nervous system, reduces the body's sensitivity to stress factors. A third of the population does not get this substance in sufficient quantities from food, so it is necessary to add foods rich in this element, including bran, to the diet. A deficiency of this element leads to excitability of brain cells, but they do not relax and the person is more susceptible to stress and becomes irritable. Magnesium is essential for premenstrual syndrome as it helps reduce nervousness, reduces fatigue and increases the pain threshold. During periods of stress, it protects the fibers of the nervous system and increases resistance to adverse factors. In a stressful situation, the body can use up the daily requirement of magnesium in 10 minutes.
Bran also contains vitamin B6, which, together with magnesium, protects the nervous system. With a deficiency of pyridoxine, the level of serotonin in the blood decreases, mood worsens and depression may develop. It helps maintain a stable mood. It is also necessary for normal muscle contraction; if it is deficient, there may be cramps and muscle spasms.
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Help in the prevention of anemia< /h3>
Bran contains ironwhich is necessary for the health of the body. It is part of hemoglobin, which gives blood its red color. Hemoglobin helps transport oxygen to all organs and tissues. With iron deficiency, anemia develops – a disease in which a person feels constant sweetness and fatigue, dizziness, sensitivity to low temperatures, and tinnitus may appear. In more severe cases, shortness of breath may appear, the pulse may increase, spots before the eyes and fainting may occur. It is especially important for women to maintain a sufficient supply of this element, since due to blood loss during menstruation and the high consumption of this substance during pregnancy, they often experience iron deficiency.
Improves the condition of hair, nails and skin
Bran contains selenium and zinc– these microelements are powerful antioxidants that are needed for beauty and youth. They stimulate cell growth and renewal, launch the process of synthesis of collagen and elastin, which are necessary for the skin to be smooth and elastic. They help slow down the aging process in the body and improve skin elasticity. They also fight free radicals that are formed under the influence of sunlight. These elements are necessary for healthy curls, as they activate the growth of hair follicles, normalize sebum production, and also stimulate the production of keratin, the protein that is the basis of the hair shaft. Zinc and selenium are essential for nourishing hair and also help reduce hair loss. These microelements also strengthen nails, prevent them from splitting and make them stronger and stronger.
Vitamin Ehas an antioxidant effect, protects the skin from premature aging due to exposure to sunlight. Maintains the necessary level of hydration in the skin, prevents dryness and dehydration. Stimulates cell regeneration, maintains smoothness, firmness and elasticity.
Vitamin Aheals the skin, helps reduce inflammation and acne, and is also effective against wrinkles. It is a strong antioxidant that protects cells from the destructive effects of free radicals, prevents skin aging and prevents the appearance of age spots.
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Strengthens the immune system
Vitamin B6helps form antibodies that protect the body, and is also important for the growth of cells that stimulate the activity of the immune system. It helps the body strengthen its natural immunity in case of illness. It also increases the number of leukocytes in the blood, which protect the body from intoxication.
Vitamin A improves the protective properties of mucous membranes and prevents the penetration of pathogenic bacteria. It increases the activity of white blood cells and activates the immune system, and also helps to produce interferon and immunoglobulin A, which protect the body from viruses and bacteria.
Vitamin Ealso strengthens the immune system, protects cells from destruction and supports their normal functioning. Restores cell membranes and protects them from damage by free radicals. It is a powerful antioxidant and serves in the prevention of cancer.
Supports brain activity
Magnesiumtakes part in the processes of excitation and inhibition in the brain, so it calms and relaxes. With its lack, concentration of attention decreases, memory deteriorates, and sensitivity to pain increases.
Vitamin B6helps improve cognitive abilities. It is involved in the synthesis of neurotransmitters – norepinephrine and serotonin. Pyridoxine helps improve concentration and increases resistance to stress. It is necessary for the formation of red blood cells, so its deficiency leads to anemia, which is accompanied by a feeling of chronic fatigue.
How much bran can you eat per day
Despite the great benefits of this product, it should be consumed in moderation. In excessive quantities, it can cause harm: it causes bloating and a feeling of heaviness in the abdomen, colitis, and bowel dysfunction. The consumption rate for an adult is up to 30 grams per day. This is 10 teaspoons or 2.5 tablespoons. You should start with a small amount, 1-2 teaspoons, and gradually increase to the daily requirement.
Bran should not be eaten as a separate product; it must be mixed with other foods. Pour boiling water over it and let it sit for about 25 minutes, then drain off the excess water. Swollen bran can be placed in porridge or any salads. You can add them to soups, as well as to drinking kefir or yogurt, and to flour for baking. It is recommended to divide the daily dose into several equal doses and consume it with plenty of clean drinking water. It is not recommended to eat dry bran without adding water, as this can lead to disruption of the digestive tract.
How to select and store
When purchasing, you should pay attention to the consistency of the bran. It is recommended to choose ground ones rather than granules. In granular form, artificial additives, flavors and taste improvers can be added to them. The color should be yellowish-gray, with a neutral aroma and taste. It is advisable that the production date coincides with the cereal harvest season. It is worth checking the description of the composition: it should not contain fats, sugars and flavoring additives.
It is better to store the product in the refrigerator. You can keep them at room temperature, but only if they are stored in a vacuum bag. If the taste has changed and they have begun to taste bitter, then they are spoiled.
Contraindications for eating bran
Since the product contains gluten, it should not be eaten by persons with protein intolerance, or celiac disease. Also, bran should not be consumed if you have stomach and intestinal ulcers, gastritis, colic, or indigestion. Bran reduces the absorption of drugs and can reduce or even eliminate the therapeutic effect. Therefore, those who take medications should consult with their doctor before introducing this product into their diet.
Sources and literature:
1) Mercola J. Cell “on a diet” – M.: Bombora Publishing House, 2018.
2) Motova E. Food for joy. Notes of a nutritionist – M.: Corpus Publishing House, 2021.
3) Perlmutter D. Food and the brain in practice – M.: MIF Publishing House, 2016.
4) Shanahan K. Smart gene. What food does our DNA need? – M.: Bombora Publishing House, 2016.
5) Enders J. Charming intestines. How the most powerful body governs us – M.: Bombora Publishing House, 2022.