WHEAT BRAN: BENEFITS AND HARMS

How to use and how to choose bran? An expert talks about the harmful and beneficial properties of wheat bran.

Fat-soluble vitamins in wheat bran include beta-carotene, E, and K, and water-soluble vitamins B1, B2, B3 (PP), B4, B5, B6, and B9. In terms of mineral composition, bran is rich in calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, and selenium. Notably, the content of iron, magnesium, phosphorus, copper, and selenium in 100 g of bran more than 100% covers the body’s daily need for these substances. And the content of manganese in 100 g of the product exceeds the daily norm by as much as five times.

USEFUL PROPERTIES OF WHEAT BRAN

Improvement of the digestive tract. It has been established that regular consumption of bran improves the functioning of the gastrointestinal tract, cleanses the walls of the intestines and stomach, helps fight digestive system disorders, and relieves constipation and flatulence – this is due to the high fiber content. Dietary fiber improves the intestinal microflora and prevents the occurrence of dysbacteriosis. Wheat bran accelerates metabolism and helps the digestive tract absorb useful micro and macro elements more easily.

Normalization of cholesterol levels and weight control. Wheat bran “binds” waste substances in the intestines and removes them from the body – a well-known fact. Due to this, the metabolism is activated, and the body properly absorbs nutrients and does not “store” what is eaten but spends calories on daily activities.

But there are other advantages: all foods rich in dietary fiber slow down the process of sugar assimilation from any dish, and due to this, the glycemic index of foods decreases. For example, if you eat a banana, you get hungry quickly, but if you mix the same banana with a tablespoon of bran, you will provide a fairly long feeling of satiety.

Another point – bran should be consumed with a sufficient amount of liquid. In this case, it swells, filling the stomach and reducing the feeling of hunger.

Benefits for nails and bones. Due to the calcium and zinc content, regular consumption of bran is an excellent prevention of mineral deficiency. The lack of calcium often leads to increased bone fragility and causes frequent fractures, especially in menopausal women and the elderly, as well as in children. A growing body needs calcium for the normal development of the skeletal system, teeth, and nails. In people of mature age, bone density also gradually decreases, so the diet should be carefully monitored.

Due to the calcium in the bran composition, they also positively affect tooth enamel, it becomes more resistant to damage, and the acid-base balance is generally stabilized.

CONTRAINDICATIONS TO THE USE OF BRAN

• Experts strongly recommend not combining bran with taking medications because bran works as a natural sorbent – it binds and removes many substances from the body. For the medicines to be properly absorbed, they must be taken one hour before or one hour after eating bran foods.
• Wheat bran is forbidden to be introduced into the diet for chronic diseases of the gastrointestinal tract at the stage of exacerbation.

• The use of bran should also be limited in the postoperative period.
• During pregnancy and lactation, it is possible and necessary to eat bran. Still, you should not exceed the recommended rate so as not to provoke unwanted reactions from the gastrointestinal tract.
• The recommended daily dose of fiber is no more than four tablespoons. If your diet has a lot of vegetables and fruits, be careful to add bran to it because you can exceed the allowable fiber norm and earn increased gas formation and colic, and if you have certain problems with the gastrointestinal tract, exceeding the recommended fiber intake can be fraught with irritation of the mucous membranes.
• Another contraindication is gluten intolerance (celiac disease), confirmed by medical examinations.

HOW TO USE WHEAT BRAN

First, knowing that “more” does not always mean “better.” As mentioned above, the daily dose of the product should be at most four tablespoons. Otherwise, you risk reducing the body’s absorption of vitamins and minerals.

Bran can be used to prepare various healthy dishes.

Bran porridge. Bran is placed in boiling water for 20-30 minutes to prepare this dish. When the product swells and becomes softer and more pliable, the excess liquid is drained, and a coarse viscous, tasteless slurry is obtained. It can be added both to desserts and to the first and second courses and used as an independent dish by adding some sauce to the bran.

Salad dressing. Bran can be added to vegetables in its pure form or seasoned with a salad with Greek yogurt or sour cream. This salad is just a storehouse of vitamins and minerals; it benefits the gastrointestinal tract, well-being, and external beauty.

Ingredient for desserts. Bran can be used to make flour, from which healthy pies, cookies, bread, or crispbreads will be baked. Bran is often added to sweet yogurts and even sweets. And also, pour them with sweet sauce or jam.

As a breading, ordinary breadcrumbs are not part of a proper and healthy diet. Bran is an excellent replacement for a harmful high-carbohydrate product. The process of roasting bran is similar to that of roasting crackers and will not cause any difficulties. It is recommended to fry bran-breaded products in a non-stick frying pan without adding oil or with a drop of coconut oil.

WHEAT BRAN FOR WEIGHT LOSS

As mentioned above, bran is rich in fiber, one of the most important foods for losing weight athletes. Due to its property to be slowly digested, the body experiences saturation for several hours longer. Fiber reduces the percentage of absorption of nutrients, which reduces the total calorie content of foods eaten; that is, food enters the body and stimulates satiety but is only partially absorbed by the body. Unprocessed foods are safely excreted from the body and not stored as fat. Contrary to misconception, fiber does not dissolve body fat but fights the cause of its accumulation. Wheat bran stimulates the digestive system to work more efficiently and faster and improves intestinal motility.

HOW TO CHOOSE THE RIGHT BRAN

• It is not difficult to find bran; wheat bran from different manufacturers and in different forms is presented in stores and pharmacies, but not all of them are as useful as we used to think. There are basic criteria that should be followed when choosing this product.
• First of all, ground bran is preferable to granulated ones because unnecessary substances are often added to the granules (flavor enhancers, food colorings, etc.). If you still prefer bran in granules, carefully read the composition. It is necessary to study the date of production and terms and conditions of storage. It is best if the bran is produced during the cereal harvest season.
• Wheat bran should be naturally light beige and have a slightly neutral flavor. Bran should not have extraneous and unpleasant odors. If the bran is bitter, they are no longer suitable for human consumption.
• Store an open pack of bran in the refrigerator in a container with a tight lid so that the contents do not absorb moisture and odors from food. Unopened vacuum packaging can also be stored at room temperature, away from direct sunlight.