Granular bran: types, how to use it correctly, benefits and harms

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

Recently, granulated bran has become a common sight on the menu of those who want to lose weight. This product also has detractors who believe it does more harm.

What is bran

When the grain passes the processing stage, waste remains - its shell. This husk is the bran. Moreover, absolutely any grain is used for their production.

By themselves, they have a loose form. But for ease of use, now they can be bought in granular form. Regardless of the form, they have exactly the same value.

They are rich in vitamins (E, B1, B2) and minerals (potassium, zinc, iron, calcium, selenium). But what they are most valued for is fiber.

Main types of bran and how to prepare them

Regardless of which crop bran is made from, it comes in two main types: granulated and non-granulated. Both of them can be used as bran for weight loss. How to use them so that the body is not harmed?

Not granular bran must be poured with hot water and left for half an hour. During this time, they will gain enough water, turning into porridge. It can be eaten neat or added to any dish. The volume eaten is from 1 tsp. up to 1 st. l.

And if it's not loose bran, how to use granulated bran? When they are in the form of granules, it is recommended to cook in a similar way. Although not necessary. If you eat them in the form of crackers, then you must definitely drink a sufficient amount of liquid. Bran is an excellent absorbent, but it only begins to act in this way when combined with liquid. Therefore, you need to drink plenty of water. Otherwise, bran can be harmful to he alth. At least two glasses of water should be drunk per spoonful of bran.

Wheat bran

Wheat granulated bran contributes to high-quality cleansing of the body. They are similar to a sponge that swells upon contact with water. First you need to eat the required portion of bran, then drink it with liquid. It can be water, tea, milk, kefir, compote. Then they begin their journey through the gastrointestinal tract, absorbing toxins. Due to their swelling, there is a feeling of a full stomach. As a result, the feeling of hunger is significantly dulled, and the amount of food consumed is reduced. Which contributes to the gradual weight loss.

Oat Bran

Granular oat bran is considered no less useful, but their task is slightly different. They contain a large numberfiber, which is responsible for beauty. It helps to remove toxins from the body, cleanses the skin. It also strengthens hair and nails.

In addition, oat bran helps to clean blood vessels, as their regular consumption can lower cholesterol up to 10%. By the way, rice bran is much richer in fiber. If there is a need to lower cholesterol levels, then it is worth giving preference to rice.

Diet and bran

Often those who want to get slim are interested in whether it is possible to eat granulated bran on a diet. Despite the fact that this product is very useful and considered safe, it is better not to overdo it with the amount in the diet.

Using bran for weight loss, how to use them? They must be introduced into the diet carefully, starting with a minimum volume. The single portion eaten should be gradually increased. First, within two weeks, it should be 1 tsp. with a three-time intake. Then a single serving can be increased to 1 tbsp. l. But if the work of the intestine is overly active, then it is enough to take 2 tsp. per day.

Bran can be added to food. For example, instead of crackers in salads. If they are ground, then you can mix them with any food. For example, with buckwheat porridge.

But these are not all options on how to use bran for weight loss. Wanting to reduce your weight, you have to give up flour and sweets. And this is often the mostdifficult when dieting. When adding bran to baked cookies or a pie, you can significantly reduce the calorie content. It is worth using this opportunity so as not to break down and start eating high-calorie cakes.

Bran in cosmetology

You can improve your he alth, lose weight and improve skin condition not only by consuming bran inside. They are also used for external use.

For example, if you take 5 tsp. chopped bran and mix them with egg yolk and water, you get an excellent mask that can smooth out wrinkles. It must be applied to problem areas and left for one hour.

If you pour bran with milk, you get a skin scrub. It is recommended not to wash it off immediately, but leave it on the face as a mask for another 15 minutes.

Benefits of bran

If you don't need to lose weight, should you eat bran granules? Are they useful?

This product is not in vain included in the category of dietary. Due to their composition, the ability to saturate with a low calorie content, they are useful for many people with various he alth problems. And also for those who care about proper nutrition. For example, their beta-glucan content helps fight high cholesterol.

Bran is a life saver for people with diabetes as it can significantly lower the glycemic index of a food by using it as a supplement. Therefore, the menu of such people can be more diverse. Also, granulated bran will be an excellent prevention for those who are predisposed to diabetes.

Their regular use speeds up metabolic processes in the body, acts as an immunostimulant.

Fiber, found in large quantities in bran, helps to solve the problem of constipation. It promotes the growth of beneficial bacteria, so if you have dysbacteriosis, you should pay attention to this product. Granulated corn bran is recommended to be eaten in order to reduce the risk of oncological diseases in the colon.

While bran pellets may help with weight loss, they are not a complete solution to this problem. They should be one of the components of the whole complex, aimed at bringing your body into the desired shape. We must not forget about full-fledged regular physical activity. You also need to adjust your diet.

Harm bran

With so many indications, it's hard to believe that this natural product can sometimes even be dangerous. You should not be zealous with the amount of bran consumed, as extremely large volumes lead to the fact that all the foods eaten are excreted from the body too quickly. And their beneficial substances simply do not have time to be absorbed. In addition to unpleasant problems with the gastrointestinal tract, this can lead to a violation of the vitamin-mineral balance in the body.

People taking medications should be aware that granular bran can significantly reduce their effect, as it is an absorbent that acts similarly to activated charcoal. AtIf you need to enter bran into the menu, it is recommended to discuss with your doctor the possibility of combining them with the medication you are taking.

Bran should not be consumed by people who have stomach ulcers. They are contraindicated in exacerbation of colitis or gastritis. But during the period of remission of these diseases, on the contrary, they are recommended for use.

Also, they should be discarded during pregnancy. They can be entered into the children's menu only from the age of three. Most often prescribed as a measure to combat constipation.

Bran, like any product, has its indications and contraindications. They are recommended to use for weight loss, as a treatment and prevention of diseases. It is necessary to introduce them into the menu gradually. Do not exceed the maximum allowable dose. It is also important to drink plenty of fluids.