Fiber and bran: what's the difference, what's he althier

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

Those who follow a he althy diet or any diet are generally advised to consume significant amounts of fiber or bran. Their benefits are undeniable, but is there any difference between these seemingly identical substances?

The very first answer to the question: “What is the difference between fiber and bran?” is the definition that fiber is vegetable fibers, and bran is waste, consisting of shells and germs of grain during its processing into flour.

Fiber: types, purpose and benefits

20 years ago there was no such variety of fiber on the shelves of stores and pharmacies. Previously, so much attention was not paid to her and it was believed that she was a ballast substance. After all, when it enters the body, it does not change under the action of enzymes, that is, it is an indigestible substance.

It can only be found in plant foods. That is why there are so many recommendations regarding the consumption of fresh vegetables and fruits. It provides a long-lasting feeling of satiety due to hard-to-digest fibers. Although it does not have anyvitamins and minerals, fiber is good for digestion.

There are two types of fiber: soluble and insoluble. Each of them has its own benefits to the body.

Soluble fiber

Hemicellulose and cellulose. Both of these solutes absorb fluid from the body into a gel-like form. They prevent the rapid absorption of carbohydrates, so that there are no sharp jumps in blood sugar. These substances bind and increase the volume of intestinal contents, helping the colon to work, which contributes to the normalization of the stool. This type of soluble fiber is a good prevention of the formation of diverticula (bulges) and varicose veins of the rectum, reduces the risk of developing hemorrhoids and colon cancer. High cellulose and hemicellulose content in Brussels sprouts, broccoli, legumes, apples and carrots, cucumber peels, cereals, wholemeal flour and bran

• Gums and pectin. Their main action is the ability to bind to bile acids in the stomach, reducing cholesterol levels and the absorption of dietary fat. They have an enveloping property, which helps slow down the absorption of sugar into the blood. Pectin is found in large quantities in fruits (especially apples), berries, juices with pulp, potatoes, and dried beans. Gum is also found in dried beans, as well as oatmeal and other oat products.
• Lignin. Action like pectin and gum in interactionwith bile enzymes. This helps to speed up the movement of food through the intestines and reduces the level of bad cholesterol. This type of soluble fiber is found in stale vegetables. And the longer the vegetable lies, the more lignin it contains. It is also found in strawberries, peas, eggplants, beans, radishes.

Insoluble fiber

The invaluable effect of insoluble fiber is the elimination of the causes of constipation, as well as the removal of heavy metals and radionuclides from the body. Foods that contain it in large quantities:

• unpeeled rice;
• bran;
• strawberry;
• nuts.

Bran

During the processing of grains for flour, the shells of the grains remain, as well as the germs. This waste is quite solid, this is also the difference between fiber and bran. They contain a large amount of B vitamins, necessary for the normal functioning of the nervous system.

Due to the fact that bran contains dietary fiber that is not digested by the body, they act as an adsorbent. This, in turn, attracts water and increases stool. Therefore, studying the question of what is the difference between fiber and bran, you can find a lot of similarities between them.

With diets and dietary restrictions, the use of bran is especially important. They do not burn fat cells, but normalize metabolism by reducing the absorption of fats. Bran also helps to neutralize carcinogens. Due to these dietary fibers, intestinal function improves and directlycolon.

Fiber and bran for weight loss. What's the difference?

Feeling full. When eating bran, the feeling of fullness comes faster and remains for a long period. This is a great help to reduce the calorie content of meals. The bran itself contains about 200 calories per 100 grams. The calorie content of fiber is 35 kcal per 100 grams. This is another fact that fiber differs from bran.

Nutritional value. The fiber itself does not contain any nutrients. And bran carries nutritional value in the form of proteins, fats and carbohydrates. One tablespoon of bran contains only 12-22 calories. And this amount will be enough to reduce appetite and slow down absorption in the intestines.

A tablespoon contains bran:

• 15 grams of oatmeal;
• 20 grams wheat;
• 25 grams of rye.

The daily recommended dose is 30 grams. This will be enough to saturate the body with useful substances.

The presence of vital nutrients. Considering the question of what is the difference between fiber and bran, it is necessary to mention the presence of vitamins and microelements in bran, such as:

• B1- thiamine;
• B2 - riboflavin;
• B3 – niacin;
• B5 - pantothenic acid;
• B6 - pyridoxine;
• E - tocopherol, provitamin A;
• vitamin K;
• calcium, magnesium; folic acid;
• iron, zinc;
• phosphorus, potassium.

Diabetic product. For people with diabetes, you need to know what the difference is between fiber and bran. Not all fruits containing fiber can be consumed by diabetics. But bran is an excellent tool to make up for its deficiency in the body. They also reduce the rate of breakdown of starches, which helps lower blood sugar levels. That is, bran affects the glycemic index of foods.

Cholagogue effect. For people with diseases of the biliary tract, pancreas, bile stasis, impaired liver function, the use of bran is especially necessary. Due to mechanical stimulation, the natural motor ability of the digestive tract is ensured. This fact is very important when studying the question of what is the difference between fiber and bran. Fiber does not have the same choleretic effect as bran.

Bran and Fiber Precautions

If the minimum amount was present in the diet of bran or they were absent at all, then it is necessary to accustom the body to them gradually. Their excessive use (more than 35 grams per day) can cause flatulence and bloating. Since bran has a "brush effect", the absorption of vitamins and trace elements will be reduced, which threatens with hypovitaminosis. Also, when bran is abused, calcium is washed out.

Is there a difference between fiber and bran when consumed? Yes, before using bran, they must first be brewed in boiling water (2 tablespoons perhalf a cup of boiling water). Otherwise, their effect will be reduced to almost zero, and unpleasant sensations in the form of bloating and colic may occur in the intestines.

When you increase your intake of bran and fiber, you need to drink more water, because these substances are excellent water binders.

The use of certain drugs at the same time as bran and fiber is contraindicated. Because they have a neutralizing effect on medicines.

Contraindications

People with diseases of the duodenum and stomach, ulcers of the gastrointestinal tract and those with adhesions in the abdominal cavity, the use of bran is prohibited. With cholecystitis and pancreatitis, with exacerbation of gastritis and hepatitis, you can use bran only after consulting a doctor.

Issue form

Bran is produced in crumbly form in packs and in the form of sticks resembling corn. The former are added to pastries, dairy products, cereals, salads, and the latter can be consumed as a finished product as a snack. Fiber is available in the form of capsules or in powdered form. When wondering what is the difference between fiber and bran, remember that bran is not only he althy, but also tasty!