Bran: benefits and harms

Our expert: Oksana Lishchenko, nutritionist, cardiologist, candidate of medical sciences, doctor of the highest category.

By the beginning of the XNUMXth century, bran was almost completely excluded from the diet of Europeans and was viewed precisely as a cheap “waste” of flour milling. (Bran, in fact, is a waste that remains after the grinding of grain, its hard shell.) And at the end of the century they were remembered when the craze for natural food began in society. Scientists have conducted research, and it turned out that grain waste contains more nutrients than the grain itself. And bran not only returned to the diet of society, but also became a popular product.

Brans are wheat, rye, rice, oat, buckwheat, barley, millet, etc. But the most popular are oat, wheat, rye. Although bran contains many different components (vegetable protein, carbohydrates, fats; vitamins – carotene, E and group B; macro- and microelements, potassium, phosphorus, magnesium, calcium, sodium, iron; there are also compounds of chromium, selenium, copper, zinc and other elements), the main benefit of this product is its richness in insoluble dietary fiber, fiber.

But, as is usually the case, many organic food devotees endow the product with fictional qualities. So let’s take a look at the most popular bran myths.

In fact. Under certain conditions, with their help, you can really lose weight. The main value in fiber, which is necessary for the normalization of the intestines. At the moment of moving through the intestines, the bran forms a soft mass that cleanses the intestines from toxins, toxins and other decay products. With regular consumption of bran, you can get rid of not only chronic constipation, but also noticeably lose weight.

The plant fibers contained in the bran swell in the stomach and create the illusion of satiety. This is another plus of the bran for weight loss. They help fight hunger and at the same time saturate the body with a large amount of nutrients.

Bran improves metabolism. Fiber is not a fat-burning agent, but it affects one of the causes of weight gain – a disorder of metabolic processes in the body – and interferes with the absorption of fat.

In fact. Contraindications: gastric ulcer and duodenal ulcer, gastritis, gastroduodenitis, cholecystitis, pancreatitis, colitis. Also, do not use bran if you are allergic to any cereals. And don’t forget that the main source of fiber should be vegetables and fruits, and bran is an addition to your main diet!

Excessive consumption of bran can cause diarrhea, bloating, flatulence, pain, or even intestinal obstruction. Diets high in bran can cause other, more serious medical conditions such as irritable bowel syndrome or mineral deficiencies. Bran can reduce absorption of drugs, so do not get carried away with large portions if you are taking any pills regularly.

And do not forget: the bran must be washed down with a sufficient amount of liquid. Water helps soften the fibers and makes it easier for them to pass through the intestines.

Actually… This is wrong. For prevention, it is recommended to consume no more than a tablespoon per day. Maximum – no more than three to four spoons per day – 30-45 grams. If a dietitian advises a large dose, then you need to start little by little, gradually increasing the amount. The body’s response to bran is very individual. For example, one person will need one amount of bran to normalize the functioning of the intestines, another six times more.

In all cases, you need to consult a doctor, especially for those who suffer from chronic gastritis, gastroduodenitis, pancreatitis and cholecystitis. Unlimited portions of bran can result in problems with the gastrointestinal tract and the loss of nutrients (along with the toxins, the necessary ones will also leave the body).

In fact. This is true. Bran gives a feeling of satiety and absolutely does not add “fat reserves”, on the contrary – they work on their disappearance. They regulate the work of the gastrointestinal tract, eliminate cholesterol, lower blood sugar levels and perfectly saturate, preventing the desire to constantly throw something into the stomach.

For patients with diabetes mellitus, eating bran is also common. They have been shown to inhibit the build-up of cholesterol in the body and the excessive release of glucose. In addition, oat bran has a beneficial effect on the liver and gallbladder. But nutritionists believe that the most interesting property of bran is their ability to speed up metabolism, which contributes to the burning of fats. At the same time, bran is a nutritious product: 150-200 kcal per 100 grams, so it is quite possible to gorge on them.

In fact. It’s right. The milled bran was less processed. And fragrances, and even sugar or salt can be added to the granules to enhance the taste. Such a product will not bring harm, but it will also give less benefit. High-quality bran should be reddish-yellow with a gray tint, practically tasteless and odorless.

If you are consuming dry bran, take it before meals, with at least one glass of liquid. Or pre-soak the desired portion of bran in boiling water and leave for half an hour. Then just drain the water and use the bran as it is or add to any dishes.

By the way, it is better to store bran in the refrigerator or in a vacuum bag at a moderate temperature. If you notice that the bran has a bitter taste, then it is likely that it has gone bad. This is due to the high fat content. To increase the shelf life, the bran can be heat treated.