Why and how to eat bran

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Oat, corn, wheat, or rye bran can be found in the diet sections of supermarkets. It is possible that you tried them, but you did not like them. However, it is worth learning more about the bran and giving it a second chance.

Bran is a crushed hard shell of grain. It contains vitamins PP, B1, B2, E, selenium, magnesium, zinc, potassium, iron and other useful microelements. Most importantly, bran is a huge amount of fiber, slow carbs, and protein.

How does bran work on our body?

Bran is a coarse dietary fiber that our intestines use as an absorbent. They absorb excess water, toxins, fats, heavy metals and push the digested food further along the intestinal tract. As a result, the work of the digestive system improves. Bran is often prescribed for bile stasis, poor bowel motility, and constipation.

In the intestine, bran binds bile acids and thus reduces blood cholesterol levels. This is a good prevention of atherosclerosis. If you are not averse to eating spicy and fatty foods, be sure to add bran to your diet.

Coarse fiber is a favorite food of beneficial bacteria living in the intestines. By absorbing it, they release B vitamins, which are indispensable for the nervous system, metabolism and immunity.

As the beneficial microflora grows, the condition of the skin, nails, hair improves. We become more beautiful and feel happier.

In the stomach, the bran swells and creates a feeling of fullness. In addition, they reduce the glycemic index and calorie content of foods, and help lower blood sugar levels. If you are prone to overweight, regular consumption of bran will help you maintain the correct weight and avoid diabetes.

How much bran can you eat per day?

The recommended amount of bran is no more than 30 grams, that is, about 2 tablespoons. Start with 1 or 2 teaspoons per day for the first week and gradually increase your dosage. Do not forget to drink 2 liters of clean water a day, because bran is still a dry product.

What happens if you eat too much bran? This can lead to various digestive troubles: bloating, flatulence, even exacerbation of chronic diseases. Observe in all measure. If you are taking any medication, at least 6 hours should elapse between taking it and consuming bran.

How to eat bran?

If you've tried the bran, but ended up throwing out the entire bag, then most likely you haven't been able to cook it properly. Yes, you can cook a lot of tasty things from bran, but first things first.

Bran should never be eaten dry.

Drink them with juice, tea or water. Perfect snack: Add the bran to a glass of low-fat kefir or yogurt. An excellent alternative to expensive bottled yoghurts with insane amounts of sugar and grains of obscure origin.

If you want something tasty, healthy right now, you can make the famous cupcake in a mug from the bran. Grind 2 tablespoons of bran in a coffee grinder and use in place of regular flour.

Bran is best eaten before lunch. Have breakfast with porridge: boil the bran in a bowl with hot milk or water, leave for a couple of minutes and add sweetener, berries and pieces of fruit to taste.

When shouldn't you eat bran?

Bran should not be eaten with exacerbations of gastritis, ulcers, colitis and infectious enteritis, as well as with vitamin deficiency.