The benefits and harms of oat bran for the body

Composition and calorie content of oat bran

It is simply a storehouse of amino and fatty acids, as well as a rich source of 10 types of micro and macroelements. The amount of vitamins here is small, but their variety is very impressive.

The calorie content of oat bran per 100 g is 246 kcal, of which:

• Proteins - 17.3 g;
• Fats - 7.03 g;
• Carbohydrates - 66.22 g;
• Dietary fiber - 15.4 g;
• Water - 6.55 g;
• Ash - 2.89 g.

Vitamins per 100 g:

• Lutein + Zeaxanthin - 180 mcg;
• B1, thiamine - 1.17 mg;
• B2, riboflavin - 0.22 mg;
• B4, choline - 32.2 mg;
• B5, pantothenic acid - 1.494 mg;
• B6, pyridoxine - 0.165 mg;
• B9, folate - 52 mcg;
• E, alpha tocopherol, TE - 1.01 mg;
• Beta tocopherol - 0.08 mg;
• Delta tocopherol - 0.1 mg;
• K, phylloquinone - 3.2 μg;
• RR, NE - 0.934 mg;
• Betaine - 19.6 mg.

Macroelements per 100 g:

• Potassium, K - 566 mg;
• Calcium, Ca - 58 mg;
• Magnesium, Mg - 235 mg;
• Sodium, Na - 4 mg;
• Phosphorus, Ph - 734 mg.

Microelements per 100 g:

• Iron, Fe - 5.41 mg;
• Manganese, Mn - 5.63 mg;
• Copper, Cu - 403 μg;
• Selenium, Se - 45.2 μg;
• Zinc, Zn - 3.11 mg.

Oat bran contains digestible carbohydrates in the form of mono- and disaccharides - 1.45 g.
Essential amino acids per 100 g:

• Arginine - 1.279 g;
• Valine - 0.964 g;
• Histidine - 0.41 g;
• Isoleucine - 0.668 g;
• Leucine - 1.374 g;
• Lysine - 0.76 g;
• Methionine - 0.335 g;
• Threonine - 0.502 g;
• Tryptophan - 0.335 g;
• Phenylalanine - 0.908 g.

Essential amino acids per 100 g:

• Alanine - 0.872 g;
• Aspartic acid - 1.576 g;
• Glycine - 0.947 g;
• Glutamic – 3.748 g;
• Proline - 0.982 g;
• Serine - 0.89 g;
• Tyrosine - 0.668 g;
• Cysteine ​​- 0.576 g.

Of the fatty acids, it contains Omega-3 (0.121 g) and Omega-6 (2.645 g).
Saturated fatty acids per 100 g:

• Lauric acid - 0.026 g;
• Myristic - 0.016 g;
• Palmitic – 1.128 g;
• Stearic – 0.071 g.

Mono- and polyunsaturated fatty acids per 100 g:

• Palmitoleic – 0.014 g;
• Oleic – 2.362 g;
• Linoleic acid - 2.645 g;
• Linolenic – 0.121 g.

Attention! The benefits of oat bran due to the presence of a huge amount of fiber will be especially valuable during the period of losing weight and cleansing the body.

Beneficial properties of oat bran

This is one of the most popular products for combating excess weight; oat bran is most often used for weight loss in the Dukan diet. Their widespread use in this area can be explained by their high content of dietary fiber, which contributes to the complete cleansing of the intestines from toxins and feces. They have a positive effect on the immune, hematopoietic, and cardiovascular systems of humans.

Let's take a closer look at exactly how oat bran works:

1. Normalize liver function
   . The product saturates its cells with biologically active substances, accelerates their recovery and relieves this organ. This ensures the prevention of fatty hepatosis, cirrhosis and other similar diseases. It is for this reason that it is very useful for people suffering from hepatitis and drinking alcohol in large quantities.
2. Relieves constipation
   . Oat bran will be indispensable for bowel dysfunction, which is both an independent condition and a consequence of any intestinal diseases, for example, colitis. The problem is solved by binding feces and removing them outside, as well as by normalizing the microflora.
3. Lower blood sugar levels
   . So, the product helps here because it slows down the absorption of carbohydrates, which prevents a sharp increase in the amount of glucose. As a result, the likelihood of dizziness, loss of consciousness and the development of shock is reduced. But this applies mainly to people suffering from diabetes of the second, non-insulin-dependent type.
4. Stimulate the immune system
   . This effect allows you to increase the body's resistance to various infections. Therefore, people who consume oat bran are less likely to suffer from flu, sore throat and colds. It is for this reason that they are very relevant in winter, when the risk of getting sick increases markedly.
5. They give strength
   . This product is high enough in calories to increase vital energy and improve overall well-being. Moreover, it is very nutritious, which allows you to reduce the amount of food you eat without harming your health. It is especially useful for athletes and those who lead an active lifestyle.
6. They have a choleretic effect
   . As a result, stagnation of bile in the bladder is eliminated and its outflow into the intestines is normalized. First of all, people with pancreatitis, biliary dyskinesia and chronic cholecystitis should pay attention to such properties.
7. Prevents premature aging
   . Bran binds radionuclides and heavy metal salts in the body, removing them out. This reduces the negative impact on cells, accelerates their recovery and slows down the appearance of age-related wrinkles.
8. Protects the heart and blood vessels
   . We are talking about minimizing the risk of heart attack and stroke, which becomes possible due to the removal from the body of toxins and bad cholesterol that has accumulated in the blood for years. This gives you a chance to protect yourself from hypertension and increased sugar levels.
9. Provide prevention of obesity
   . People who regularly consume oat bran, despite its high calorie content, maintain optimal weight. This allows you to cleanse the intestines, restore metabolism and normalize the processes of carbohydrate absorption.

Important! Bran will be more beneficial if consumed with plenty of water or some other liquid.

Video recipe: another bread option for the Dukan diet

Millions of men and women around the world are ready to make any sacrifice in order to get rid of extra pounds.

Often, those losing weight decide on the most strict diets, refuse high-calorie foods, exclude meat products from the diet and eat only vegetables.

Attempts to lose weight in this way do not bring results and end in failures, after which the lost kilograms are returned, as they say, with friends.

This pattern was noticed by French nutritionist Pierre Dukan. He invented a special power system, which he worked on for more than 30 years. A mandatory element of the Dukan diet is bran. He outlined its principles in his book “I Can Lose Weight,” which was published in 2000, and contained the answer to the question of what foods should be eaten on the Dukan diet and why bran is so useful for weight loss.

Since then, the Dukan bran diet has gained many followers who have managed to lose excess weight and maintain the results.

Contraindications and harm of oat bran

Oat bran can cause harm to the body when consumed in its pure form in large quantities, since in this case the absorption of magnesium and calcium is impaired. This is influenced by the presence of phytic acid salts in the composition. Using the product after prolonged soaking, when it swells greatly, can also make you feel worse. If you eat such oat bran porridge, you may experience severe pain in the stomach.

We list here the contraindications to their use:

• Stomach ulcer
  . With this disease, you need to avoid any food that irritates the walls of this organ, as this may cause bleeding.
• Gastritis
  . In the initial stages, when there are no obvious symptoms, bran is completely acceptable in its pure form. In case of severe inflammation, they can only be eaten as part of yoghurts, bread, flatbreads, etc.
• Colitis
  . This disease is considered an inflammatory process in the small and large intestines. If it is detected, you can only eat gentle food that does not scratch the mucous membrane.

The benefits and harms of oat bran will go side by side if you use it on an empty stomach without other ingredients.
Attention! The daily dose of the product in its pure form is from 1 to 3 tbsp. l., you can put more in various dishes.

Basic principles of the Attack phase

Over the course of 2-7 days, the body receives an impetus to launch fat-burning processes

Dukan's attack recipes are based on foods with maximum protein content. By eliminating carbohydrates and fats, cells begin to replenish their energy reserves by breaking down adipose tissue.

The initial stage of the diet requires compliance with basic conditions:

• mandatory consumption of 2-3 liters of any liquid;
• inclusion of bran in daily nutrition;
• When cooking, do not use vegetable oil, butter or any fats;
• eating only acceptable foods;
• physical exercise – at least 15 minutes daily.

There is a complete restructuring and acceleration of metabolism. Departure from the principles of diet can negate the entire process of losing weight.

How to eat oat bran

They are consumed independently, without adding other ingredients, and as part of various baked goods or dairy products.
Quite often, based on this mass, infusions are made for cleansing and weight loss. They perfectly complement kefir and yoghurts, fruit salads and berries. Oat bran is often used to prepare breakfast cereals.

This product is sometimes found in various baked goods - flat cakes, buns, bread, loaves. It is also used to fry pancakes and pancakes and bake muffins. But the most popular flour product made from them is cookies. It can be made either without the addition of ordinary flour or with its content. Sometimes sesame seeds, raisins and other fillings are added to the dough to vary the taste.

We present a table that shows how much, depending on the stage of weight loss, you need to eat oat bran per day in the Dukan diet:

Additional recommendations

You can achieve maximum results on the Dukan bran diet by following these important recommendations:

• Do not forget to consume oat bran on an empty stomach in the required amount.
• Drink at least one and a half liters of clean water a day. Adequate fluid intake is especially important when the diet includes large amounts of protein.
• Include light physical activity in your daily routine. This could be a half-hour walk or exercise. There is no need to sign up for the gym.
• Make up your diet in each phase in accordance with the recommendations.
• In the first three phases, completely eliminate sweets, baked goods, carbonated drinks, smoked foods and alcohol.
• Monitor your condition.
• If your health worsens, it is better to abandon the Dukan diet and choose a different nutrition system.

We all love to eat delicious food. But in some cases you have to restrain yourself and refuse delicious muffins or waffles... What to do if you are on a diet, but dream of something sweet?

You've probably heard about the Dukan diet. So, this genius came up with special recipes that will be low-calorie and will also help the body cope with the fight against extra pounds.

Oat bran can be an excellent option for you - Dukan's recipes all contain them.

Oat bran is very beneficial for the body, Dukan, of course, knew this, so he included it in his recipes. Today we will offer you several dishes based on oat bran that will quench your thirst for sweets and will not harm your figure.

Recipes for dishes with oat bran

Before cooking anything with this ingredient, first, unless other information is indicated in the recipes for oat bran dishes, it is recommended to soak them for 10-15 minutes. This way they will be less noticeable in baked goods, and in porridge they will turn out more crumbly. You cannot cook the product for a long time; 10 minutes is enough. After turning off the stove, it is advisable to keep the mixture under the lid for 2-3 minutes.

We suggest you take a closer look at the following recipes:

1. Cookie
   . This is a recipe for dietary baking without flour. To begin, fry milk powder (6 tbsp) without oil, in a hot frying pan over high heat. Turn off the stove when it turns a caramel color. After this, place it in a blender bowl or coffee grinder and grind it to a lump-free powder. Next, add other dry ingredients to this ingredient: gluten (1 tbsp), wheat (1 tbsp) and oat bran (1 tbsp), baking powder (0.5 tsp), fructose ( 3 tbsp). Then break two eggs into a separate cup and beat them with a mixer or whisk until a thick white foam forms. Then add the dry mass little by little, stirring with a spoon, and use a blender until the mixture is smooth. The next step is to pour in low-fat kefir (50 ml) and sprinkle with cinnamon to taste, knead the dough. Roll it into small flat cakes about 2 cm thick, place them on a baking sheet greased with vegetable oil and bake in the oven for 20-30 minutes. Ready-made oat bran cookies will be even tastier with jam, condensed milk, and honey.
2. Bread
   . To prepare it, first grind 250 g of low-fat cottage cheese through a metal sieve. Then add wheat bran (6 heaped tablespoons) and the same amount of oat bran into it. Mix the mixture well and add salt (0.5 tsp), baking soda (0.5 tsp) dissolved in vinegar. Next, beat in 3 eggs and knead the dough, which should not be very thick. After this, wrap the inside of a brick-shaped baking dish with foil, grease it with vegetable oil over the entire surface and fill it with the prepared mass. Now, with wet hands, shape the future bread so that it turns out even, and preheat the oven to 200 degrees. Once the temperature has risen, place the pan on a wire rack for an average of 40 minutes. During this time, it should increase in volume by 1-2 times. Before turning off the stove, pierce the baked goods with a toothpick, and if nothing sticks to it, then the oat bran bread is ready. It is recommended to cut it only after it has completely cooled, otherwise it may fall apart.
3. Porridge
   . Boil 100 ml of homemade milk in an enamel saucepan and add heated water to it in the same volume. Now reduce the heat, salt this mixture, add sugar (2 tsp) and salt (0.5 tsp), and a bag of vanillin (2 g). Immediately after this, slowly, stirring with a spoon, add bran (2-3 tbsp), depending on what consistency you like. While the porridge has not yet cooled, dissolve a piece of butter in it (about 1 tsp). You can also use raisins, grated chocolate, and walnuts to improve the taste. This recipe, but without the listed additives, is often used by those losing weight on the Dukan diet.
4. Bran with kefir
   . This combination is relevant when fighting excess weight and cleansing the body. To do this, you just need to pour the dry ingredient (1 tablespoon) into the low-fat dairy product (5 tablespoons), that is, maintain the proportions of 1 to 5. After this, stir the composition with a spoon and drink in small sips. If the taste of oat bran with kefir is unpleasant for you, you can add a few strawberries or some other berries.
5. Pancakes
   . Grind cottage cheese (250 g) through a metal sieve, grind it with beaten sugar with two eggs (1 tbsp.) and mix with bran (2 tbsp.). Next, heat the frying pan well and pour a small ladle of the mixture onto it. Fry the pancake first on one side and then on the other, remove from the stove and brush with butter. They should be about 0.3 cm thick. You can put your favorite fruits on top or pour a little yogurt on them.

Restrictions on use

Doctors recommend avoiding bran in food if you have:

• gastritis;
• ulcers and adhesions of the gastric mucosa;
• intestinal diseases;
• tendency to flatulence;
• allergy;
• when taking medications.

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