Flax bran: benefits and harms. How to take flaxseed bran for weight loss?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Today it is popular and even fashionable to eat bran - oatmeal, flaxseed, rye, wheat. It has long been proven that they have many beneficial properties, are rich in nutrients, can improve he alth in some diseases, and also help to get rid of excess weight.

What is flax bran?

This is, in fact, waste from the processing of flax grains. They include the outer shell and a small portion of the grain that remains after processing the bulk of the cereal to produce linseed oil. Surprisingly, it is these wastes that contain the maximum benefit - they contain up to 90% of the valuable substances of the seeds. Compared to rye, oat, wheat counterparts, this type is less common, but is considered more valuable.

Bran from flax seeds: detailed composition

On a closer look at the composition of bran made from flax seeds, it becomes clear: this is a storehouse of useful substances. In particular, their composition includes the following components:

• Fiber is the main ingredient.
• Iron, calcium, potassium, magnesium,a number of other minerals.
• Vitamins B1, B6, B2, A and E.
• Omega-3 and Omega-6 acids.
• Protein.
• Monosaccharides.
• Folic acid.

Product nutritional value per 100 grams: protein - 27 grams, fat - 9 grams, carbohydrates - 12.5 grams, calories - 250 kcal.

What's the use?

Because of the ability to effectively cleanse the body, removing toxins from it, bran is called a "brush" or "vacuum cleaner". Passing through the intestines, they cleanse its walls, taking with them all that is superfluous and unnecessary. Thanks to them, the problem of constipation disappears, the intestines begin to fully work, which contributes to overall healing. In particular, the condition of the skin, hair and nails improves, a person begins to feel cheerful, he althy, active. It has also been proven that flax bran helps to normalize metabolism, improve the functioning of the heart and blood vessels, strengthen the immune system, and lower blood cholesterol and sugar levels. The vitamins and minerals they contain have a beneficial effect on overall he alth.

It has been established that taking the product can be an effective prevention of the occurrence of certain diseases: pancreatitis, dysbacteriosis, atherosclerosis and others.

During pregnancy and breastfeeding, bran from flax seeds is not only possible, but should be eaten. If you do not overdo it and limit yourself to the amount of 25-30 grams per day, then they will only benefit the body.

MayCan bran harm the body?

Today it is a popular and even fashionable nutritional supplement, so many are interested in flax bran. Benefit and harm - what is more in them? The question is relevant enough. Of course, there are many benefits. As for the harm, the main thing is not to use any bran uncontrollably, in excessive quantities. This can cause problems with stools, increased gas formation, and even some intestinal diseases. After reducing the daily amount or stopping the intake of bran, these problems disappear. If you follow the recommended dosage, you can not be afraid that the product will harm the body.

Bran and their help in losing weight

To effectively, comfortably and safely lose weight, it is not recommended to go on strict diets. It is well known that if you severely limit yourself in food, starve, then the lost kilograms quickly return, and even in excess.

When losing weight, it is important to control appetite, ensure the smooth operation of the gastrointestinal tract, and timely cleansing of the body. That is why many people actively use flax bran for weight loss. They help create a feeling of satiety in the body, improve intestinal motility, help get rid of toxins and toxins, that is, they contribute to weight loss, but they are not at all a miracle cure that melts extra pounds.

Interesting property of bran to reduce appetite. Once in the body, they swell, digest for a long time and create a feeling of satiety, without being at the same timetime high in calories. Thus, when they are used, the daily caloric content of the diet, the amount of food taken without starvation and the discomfort associated with it are reduced. In general, among all other types for weight loss, it is flax bran that is best suited. Reviews of people who have lost weight with their help and the opinions of experts confirm this.

To speed up weight loss, make it more effective, you can arrange fasting days. They are carried out no more than 1 time in 10 days. During the day, they consume exclusively bran from flax seeds, which are washed down with non-carbonated clean water or kefir.

Are there any contraindications when using bran?

Despite the fact that this is an extremely useful product, there are still some contraindications. So, in the presence of diseases of the gastrointestinal tract (ulcer, gastritis, and others), endometriosis, polycystosis, inflammation of the prostate gland, it is worth taking bran with caution or completely abandoning their use. It is advisable to consult with your doctor on a case-by-case basis.

Another prohibition applies to cases where a person needs to take any medication. In this case, bran should be temporarily abandoned. Otherwise, medicines may not have the desired effect on the body. The same applies to taking vitamins - flax bran and vitamins should be taken in such a way that the courses do not coincide in time.

Rarely, but there are cases of individual intolerance to the product or an allergic reaction to it. In these situations, the usecontraindicated.

How to eat flax bran?

We have already found out what substances are rich in and useful for flax bran. How to take them correctly to bring the maximum benefit to the body?

The first and very important condition is the use of a sufficient amount of clean drinking water, at least 1.5-2 liters daily. This is due to the fact that bran removes water from the body. Therefore, it is necessary to replenish its stocks in a timely and regular manner. If you ignore this rule, the product will not bring proper benefits to the body. You can simply eat bran with a spoon and drink a significant amount of water (at least a glass of water per 1 tablespoon), add it to various dishes (salads, cereals, soups, use for breading) or drinks - kefir or drinking yogurt, milk, juice. So, for example, kefir with bran before going to bed can be a complete replacement for dinner.

Experts recommend taking the product in courses lasting 2-4 weeks, after which you need to take a break of several months.

Those who are losing weight or watching their weight often use flax bran in dietary cooking. The benefit of this approach is that they become ingredients for making delicious low-calorie desserts. With the participation of bran, there are many recipes for diet cookies, muffins, cakes and sweets. Nutritionists are very supportive of such dishes, which can become a full-fledged replacement for high-calorie sweets.

Daily Value: How Much?

All subtleties are important to improve the body by using flaxseed bran. Benefits and harms, how to take, are there any contraindications. And besides, it is necessary to observe the dosage recommended by experts. For a he althy adult, the maximum daily dose is 35-40 grams. This amount is evenly distributed over several doses, usually 3-6. The course should be started gradually - in the first days you should not take more than half a teaspoon at a time, then the dose increases. The use of the product should not bring discomfort. If it appears, the individual daily dose may need to be reduced. The recommended time of admission is an hour and a half before or after a meal.

Buy flax bran is often more difficult than wheat, rye or oat bran. You can usually find them on the shelves of large supermarkets in the diet departments or in pharmacy kiosks. It is recommended to store the product in a glass container with a tightly closed lid.