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Bran is a product that has valuable nutritional properties, gives a feeling of fullness for a long time and does not transform into fat deposits. The most popular types of bran include wheat, oat, rye and corn. Rice, flaxseed, buckwheat and barley are no less useful. Bran contains a unique set of useful components and dietary fiber, which improve the functioning of the body as a whole and promote weight loss.
Types of bran
There are several types of bran depending on the type of grain crop. The most popular are wheat, oat and rye bran, however, in the conditions of modern processing of raw materials, bran from millet, buckwheat and rice is also available. The weight-loss properties of these types of bran have been somewhat less studied, but they can also be used as high-fiber and high-protein foods to add variety to your nutritious diet.
Industrially prepared bran is considered the best for weight loss. In many cases, for the convenience of organizing a complete healthy diet, you can use bran bread.
Application
The use of wheat bran is quite common. They can be the basis of any salad, soup, minced meat, as well as a cocktail or compote. Wheat bran is suitable as a breading for baking or frying.
Before any method of using bran, pre-soaking is required. The use of dry bran requires the absorption of a large volume of clean drinking water. You should start eating wheat bran with a serving not exceeding three teaspoons. And before going to bed, it is better to drink them with low-fat kefir or neutral yogurt. You can also prepare a regular decoction and infusion from bran, which will have a therapeutic effect and have a tonic effect.
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Other articles in this section
| Rye flakes Like many products of cereal origin, rye flakes are an important food product. It is a form of special processing of rye, and allows you to preserve many useful substances that the cereal contains. Since ancient times, rye has not only been consumed as food, but also used in folk medicine. |
| Crumbled millet porridge Millet, from which millet porridge is made, has taken root a long time ago, from about the 3rd millennium BC, due to its unpretentiousness and frost resistance. But the Chinese were the first to appreciate it. Just recently, millet was the signature dish on our grandmothers’ tables. It is loved both for its good taste and nutritional value. Millet is an inexpensive and accessible cereal that reminds many of their childhood. |
| Triticale Triticale has become popular only recently. A completely new promising grain crop is the result of biotechnology and selection. This grain received its name by combining the Latin names of wheat and rye - “triticale” = “triticum” + “secale”. The new cereal has excellent production qualities, it is resistant to weather changes, has high yield potential, and is not picky about soil conditions. The increased level of grain immunity provides resistance to diseases and viruses. |
| Millet groats Millet is considered the most ancient grain crop, and was once called “golden groats”. Millet groats are produced from millet, this happens by removing the spikelet scales using the peeling method. First, the millet is initially purified from various impurities, and then it undergoes hydrothermal treatment, which consists of moistening the millet with water and freezing it for twelve hours. The processing ends with drying at high temperatures, peeling and sorting the grain according to the size and quality of the resulting millet. |
| Cooked brown rice Brown rice is not some kind of “supernatural” product. The rice grain is white in color and is encased in a unique bran “jacket.” Brown rice has a pleasant, rich taste and a subtle, nutty aroma. The consistency of the product is elastic and quite hard. |
| Brown rice In the 18th and 19th centuries in Asian countries, brown rice was considered the food of the poor; noble people preferred exclusively white product. The processing scheme for regular rice consists of removing the top hard layer of the harvested rice grains and removing the brown bran layer from the rice. When brown rice is processed, only the top layer is removed, while the second layer of bran remains intact. |
| Oat bran Oat bran began to be eaten several decades ago, since its beneficial properties had not been studied before. Bran was considered a waste product from cereal production. |
| Barley porridge with milk Barley porridge was first mentioned in the Stone Age, in Egypt and Syria. Today, this cereal grows both in Africa and in the mountains of Tibet. |
| Barley porridge Barley porridge is made from barley groats, which are elements of crushed barley kernels of different sizes and shapes, separated from the films of the flower. |
| Wheat groats Wheat groats are made from wheat, or more precisely, its durum varieties. The grain is ground three times in a row in special hulling and grinding machines; after grinding, the resulting products undergo air separation to clean the grain from fine husks. When grinding, the processing is carried out in such a way that the output results in different grain sizes: coarse, medium, fine. |
Useful properties and calorie content of bran
The main value of bran is its high concentration of fiber, which causes a long-lasting feeling of fullness. As a result, without psychological stress, a longer-term decrease in appetite is observed. Also, when consuming bran from various cereals, intestinal motility increases.
In addition to its high fiber content, bran contains many other beneficial substances that promote fast and safe weight loss. Among them are B vitamins, as well as potassium, which is necessary for the functioning of the cardiovascular system.
The combination of beneficial substances contained in bran has a positive effect on the functioning of the entire digestive tract. They are especially useful for people suffering from chronic constipation.
Other beneficial properties of bran include its ability to have a beneficial effect on blood glucose levels, which is especially important against the background of diabetes. In addition to weight loss, bran, according to reviews, has a beneficial effect on the functioning of the gallbladder, increasing bile excretion.
Due to the low calorie content of bran and the beneficial substances it contains, their use in a nutritious diet contributes to:
- Regulation of the functioning of almost all important systems of the body - digestive, nervous, cardiovascular and muscular;
- Improving protein, fat, water-salt and energy metabolic processes;
- Strengthening immunity;
- Safely cleanse the body of toxins;
- Improving the appearance and general condition of nails, hair and skin;
- Prevention and rapid treatment of dysbacteriosis;
- Prevention of the development of cancer;
- Reducing blood sugar levels;
- Improving vision;
- An increase in the time of feeling full and, as a result, a decrease in calorie consumption.
The calorie content of bran varies depending on the cereal crop from which it is made. The lowest calorie content of bran obtained from wheat (165 kcal per 100 g), while rye and oat bran are higher in calories (220 kcal and 246 kcal, respectively).
How many calories are in bran?
Here's how much:
Naturally, the calorie content of bran depends on the variety.
Pay attention to this table:
Table of calorie content of bran and nutritional value (BJU) per 100 grams:
| Bran: | Bel, gr. | Fat, gr. | Angle, gr. | Cal, kcal. |
| Wheat | 16 | 3.8 | 16.6 | 165 |
| Rye | 12.2 | 3.4 | 8.7 | 114 |
| Oatmeal | 11.0 | 2.5 | 17.0 | 140 |
| Barley | 14.9 | 3.6 | 63.0 | 337 |
| Rice | 13.4 | 20.9 | 28.7 | 316 |
| Buckwheat | 12.0 | 2.0 | 67.0 | 330 |
Great video with great tips. Worth a look!
And further:
The most important condition is that the bran must be taken with water, not dry! Otherwise, you risk getting the opposite result - they will absorb endogenous water from the body, and this provokes constipation.
You can fill them with water or kefir. Or you can drink it with tea, fruit drink, compote, water - as long as there is enough liquid.
It is water that includes the main property of bran - it swells and begins to absorb all the “dirt” from the gastrointestinal tract.
How to eat bran for weight loss
To prevent excess weight and improve digestion, it is enough to eat up to two tablespoons of bran per day. It is believed that bran can be gradually introduced into the diet of children from two years of age.
A necessary condition for the effective use of bran for weight loss is a sufficient amount of water with which to eat it. Fibrous nutrients in swollen bran, when passing through the intestines, help eliminate toxins and normalize intestinal motility.
However, bran can be eaten not only with water, but also with many fermented milk products (kefir, yogurt), and also added to porridge or cottage cheese.
According to reviews, bran for weight loss is effectively consumed for 3-4 weeks. As a rule, lasting results are observed when taken daily. Also, for more intensive weight loss, it is useful to carry out fasting days every 10-14 days.
Recipes
The simplest bran diet involves taking the product mixed with kefir or unsweetened yogurt, steeped for 20 minutes and flavored with sweetener or cocoa. There are many other recipes that are famous for their positive reviews. You can make porridge, muffins, bake bread and pancakes from bran. They can be added to salads, side dishes for cereals, minced meatballs, or used for breading meatballs and fish.
Porridge
- Cooking time: 30 min.
- Number of servings: 2 persons.
- Calorie content of the dish: 140 kcal.
- Purpose: for breakfast.
- Cuisine: Russian.
- Difficulty: easy.
Oatmeal with bran is prepared for breakfast to speed up weight loss. It is included in the Dukan diet menu during the Cruise and Attack stages. It is best to cook it with oatmeal powder alone, but for taste you can also add a little wheat and rye. A sugar substitute and a pinch of salt are added to the healthy dish. You need to eat this porridge in the morning for two weeks, then replace it with another option.
Ingredients:
- skim milk - a glass;
- bran – 1.5 tbsp. l.;
- sweetener – 1 g.
Cooking method:
- Pour the milk into a saucepan, place on the stove, warm, but do not boil.
- Add powder, spices, stir.
- Bring to a boil, cook for two minutes.
- Pour into a plate and let sit for two minutes.
Pancakes
- Cooking time: 25 min.
- Number of servings: 4 persons.
- Calorie content of the dish: 166 kcal.
- Purpose: for lunch.
- Cuisine: Russian.
- Difficulty: medium.
Kefir pancakes with oat bran will be an excellent option for a delicious hearty lunch. By slightly improving the following recipe with photo, you can bake pancakes, wrap them with a low-calorie filling and treat them to visiting friends. The pancakes turn out fluffy and crispy; they are best served with sour cream or low-fat cream, honey or syrup.
Ingredients:
- eggs – 3 pcs.;
- bran – 160 g;
- kefir 2.5% fat – 150 ml;
- low-fat cottage cheese – 250 g;
- salt – 2 g;
- sugar - teaspoon;
- sunflower oil – 20 ml.
Cooking method:
- Mash the cottage cheese with a fork, beat the eggs, pour in warm kefir.
- Knead the dough to a creamy consistency, let stand for five minutes.
- Heat the oil and spoon the pancakes into the pan.
- Bake until browned on both sides. Cook no more than once a week.
Bran with yogurt for weight loss
- Cooking time: 20 min.
- Number of servings: 1 person.
- Calorie content of the dish: 154 kcal.
- Purpose: for dinner.
- Cuisine: Russian.
- Difficulty: easy.
Oat bran with yogurt makes a light dinner that will help you lose weight. A simple drink is prepared quickly: you need to pour the required amount of powder with unsweetened natural yogurt, season to taste with berries or fruits. The drink is infused for about 20 minutes so that the bran swells and gives the necessary feeling of fullness in the stomach, prolonging it for a long time, but not crunching on the teeth.
Ingredients:
- bran – 15 g;
- yogurt – 200 ml.
Cooking method:
- Pour yogurt over the powder or granules. Leave for 20 minutes.
- If desired, add fruit cut into slices, whole berries, and sweetener.
- You can prepare such a drink for a snack, and improve the recipe by diluting the yoghurt with fermented baked milk and flax seeds. The latter help you lose weight more intensively.
Contraindications and precautions for using bran for weight loss
Complete contraindications to the use of bran for weight loss are:
- Diseases of the gastrointestinal tract, including diarrhea, gastritis, peptic ulcer of the stomach and duodenum;
- Any damage to the stomach - ulcers, erosions and adhesions.
You should also know that bran reduces the body's absorption of many essential microelements, in particular zinc and iron. In addition, they can reduce the effectiveness of many medications, so it is not recommended to eat bran while taking necessary medications.
Many nutritionists do not recommend eating bran for more than a month, since along with toxins they also remove beneficial substances, and their long-term use can cause severely weakened stools and bloating.
What it is
People often hear about the beneficial and medicinal properties of bran, but not everyone knows what it is. Bran is a by-product obtained during the processing of whole grain flour.
Bran is the hard shell (skin) of the grain or grain germ. The hard shell is removed from the grain during the process of cleaning (grinding) and bleaching and consists of almost 100% plant fiber.
The grain skin varies in degree of grinding and can be large, in which case the bran is coarse, and fine, in which case the by-product is called fine.
Bran is practically not absorbed by the human body, and therefore does not lead to weight gain, but creates a feeling of satiety. Passing through the esophagus, bran first settles in the stomach and swells, and then passes unhindered through the intestines, simultaneously removing decay products, toxins and waste.
Oat bran for weight loss
Most nutritionists consider oat bran to be the most effective for weight loss. They are recommended for use in many diets, for example, in the Dukan diet.
Oat bran has a more fibrous structure. In addition to healthy carbohydrates and a large amount of fiber, they contain vegetable complex proteins and fats, many vitamins (A, C, beta-carotene, E, D, K, groups B, H and PP) and minerals (calcium, potassium, magnesium , sulfur, silicon, nickel, sodium, fluorine, phosphorus, chlorine, boron, vanadium, iron).
Oat bran for weight loss can be used independently or as an ingredient in various cereals, confectionery and other dishes.
Use in cooking
Bran has taken the position of “superfood” in cooking; it is used in the niche of healthy balanced nutrition. How to eat bran:
- Porridge. The bran is placed in boiling water for 20-30 minutes. The product swells, has time to absorb water, and becomes softer and more pliable. The liquid is drained and a coarse, tasteless slurry is obtained. It can be added to desserts, first and second courses, or eaten separately with your favorite sauce or dressing.
- Salad dressing. Bran is added to vegetables in its pure form or mixed with herbs, Greek yogurt or sour cream. It turns out a real vitamin bomb from plant products that have a beneficial effect on the gastrointestinal tract, well-being and external beauty.
- Ingredient for desserts. You can make flour with bran, and from it the right pies, cookies, bread or crispbread. Bran is added to sweet yoghurts and even sweets.
- As a breading. Breadcrumbs are not a proper and healthy ingredient. Bran is an excellent plant-based substitute for a high-carbohydrate product. The frying process is similar and will not cause difficulties even for a beginner. It is recommended to fry bran products in a non-stick frying pan without oil or with a drop of coconut oil.
The maximum benefit of bran is achieved only in the presence of liquid. The product “works” only when it swells in water/milk, absorbs the required percentage of liquid and becomes soft.
Bran pancakes recipe
Nutritional value (per 1 serving of prepared dish)
| Calorie content | Squirrels | Fats | Carbohydrates |
| 156 kcal | 16 g | 7.8 g | 4.1 g |
We will need:
- bran (to taste from any grain) – 2 tablespoons;
- soft paste-like low-fat cottage cheese (sold in briquettes) - 1.5 tablespoons;
- chicken egg – 1 pc.
Preparation
Bran pancakes are the main dish of the Dukan Diet. According to the principles of the diet, such pancakes can be eaten at any time of the day, regardless of the quantity. Low-calorie pancakes are especially loved by French women. Any chain store in France sells vacuum-packed healthy pancakes, which need to be slightly warmed up and safely added to your diet.
Mix bran, egg (you can use a whole egg or just the white) and cottage cheese in a deep container. Heat a non-stick frying pan, pour the batter onto it and form a pancake. Fry for 1-2 minutes on each side until golden brown. Serve immediately after preparation with your favorite sauce or topping.
Apple Nut and Seed Cookies Recipe
Nutritional value (per 1 serving of prepared dish)
| Calorie content | Squirrels | Fats | Carbohydrates |
| 329 kcal | 7.4 g | 19.9 g | 31.7 g |
We will need:
- bran (to taste from any type of grain) – ¼ cup;
- instant oatmeal - ¾ cup;
- applesauce (it is recommended to prepare it yourself from fresh apples) – 250 g;
- almonds – 30 g;
- walnuts – 30 g;
- sunflower seeds – 30 g;
- dried fruits – 100 g;
- nut butter – 2 tablespoons.
Preparation
Finely chop nuts, seeds, dried fruits. Take a deep container and combine all the ingredients in it. Mix the mixture thoroughly and refrigerate for 30-50 minutes (to make the mixture more plastic and pliable). Take out the cooled mass and form several cookies out of it. Prepare a baking sheet and line it with special baking paper that can be used without oil. Place the cookies on baking paper and place in the oven for 40 minutes at 160°C. Serve immediately after cooking or store in a suitable container for 3-4 days.
Wheat bran for weight loss
Coarse fiber, which is contained in significant quantities in wheat fibers, is effective against the background of dysbacteriosis, which is the cause of the development of many diseases.
Wheat bran for weight loss is recommended to be used before oat bran. Thanks to the large amount of insoluble fiber, effective intestinal cleansing occurs. They can be used to reduce hunger, as well as to gradually change your diet to a more correct one.
Wheat bran is often added to flour when making bread or other baked goods, making them healthier. Also, to improve the nutritional properties of baked goods, you can use various spices - ginger, cinnamon, turmeric and cloves.
Rye bran for weight loss
Rye bran is considered especially beneficial for people with diabetes. In addition, they are recommended for oncological diseases, anemia and deficiency of vitamins and minerals.
Rye bran, like bran from other types of cereals, is effective for weight loss because it contains large amounts of fiber, vitamins and essential microelements, including selenium and potassium. In addition to losing weight, rye bran is recommended as part of a comprehensive treatment for male infertility.
