Bran: are they as beneficial as they are claimed to be?
To improve digestion and gut health, nutritionists recommend incorporating bran into your diet. Let’s delve into the benefits of this product
To improve digestion and gut health, nutritionists recommend incorporating bran into your diet. Let’s delve into the benefits of this product
What is bran?
When grains are ground into flour, the starchy endosperm is pulverized, while the tough outer husk is left behind. Bran is a dietary product composed of the grain’s outer shell, germ, and aleurone layer containing essential nutrients
They come in different types – rye, oat, wheat – depending on the type of grain. They are processed in modern mills where they undergo fine or coarse grinding. The resulting bran material is then either granulated or left in a crushed form, packaged, and sold
What are the benefits of bran?
Formerly, mill residues were used as feed for domestic animals until scientists discovered their benefits for humans. The composition of grain husks includes numerous beneficial elements:
Fiber
Coarse fibers from plant-based foods
Vitamins
E, B1, B2, and B6
Minerals
Se, Fe, Mg, K, Ca, Zn, P, Cu, Cr, Na
The main benefit to the body is provided by dietary fiber. It cleanses the intestines from toxins and waste, regulates peristalsis, improves the condition of the skin, nails, hair, and the overall well-being. Dietary fibers lower cholesterol and glucose levels in the blood, support vascular health, and aid in bile secretion. Each type of bran has its own beneficial properties:
Wheat bran enhances the protective function of mucous membranes and accelerates the healing of microtraumas
Oat bran helps to eliminate fats and reduce the manifestations of hypertension
Rye bran improves the thyroid gland’s function and reduces the risk of developing oncological diseases
Nutrition consultants recommend incorporating bran into the diet for individuals with various medical conditions. They suggest consuming bran for people with conditions such as diabetes, gastrointestinal disorders, and cardiovascular issues
In addition to disease prevention, bran is beneficial for weight loss, as dietary fiber absorbs water, swells, and helps satisfy hunger. The most effective for weight management are oat bran. When they enter the body, they can expand in volume by up to 30 times. Oats are also lower in calories compared to other grains, containing around 110 calories per 100 grams, whereas wheat or rice contain 296–316 calories
Who should refrain from consuming ground grains?
Despite the benefits for the body, this dietary product has limitations for continuous consumption. It should be avoided by individuals with certain medical conditions:
Protein intolerance
Stomach and duodenal ulcers
Chronic gastritis and pancreatitis
Allergy to cereal grains
Before adding it to your diet, consult with a doctor. Be cautious if you are taking medication, as a large amount of dietary fiber can hinder their absorption
How to choose and consume the product?
Manufacturers offer various options, but it’s better to choose ground or granulated grains. They contain more benefits than products with added bran. The latter often contain added sugar, flavorings, and colorants, which increase the calorie content. Fresh products should have a grayish-yellow color. If they taste bitter, they are spoiled
When following a fiber-rich diet, drink 1.5–2 liters of water per day. Otherwise, dietary fiber can have a reverse effect on the body and cause constipation
Start with 1 teaspoon per day and gradually increase the portion to 40 grams. When consuming plain bran, soak them in boiling water for 30 minutes, then drain the liquid and drink it with water. You can also add them to yogurts, kefir, soups, cereals, or bread
Ground grains are not digested but contribute minerals and help cleanse the body. By incorporating them into your diet regularly, you can improve your metabolism and take care of your health