Buy this underrated product for weight loss and health benefits
6 July 2024 15:51
They look unassuming and share characteristics with oatmeal. Bran can effectively aid weight loss and improve well-being, but it also brings many other health benefits that are useful not only during a diet.
Bran and oatmeal have a lot in common. Bran is the outer layer of grains from which flakes are made, resulting from grinding cereals such as wheat, oats, rye, or spelt. Once considered waste, today, bran is valued for its health properties. They contain large amounts of fibre, minerals, and vitamins concentrated precisely in this outer part of the grain.
Why is it worth eating bran?
In the store, it's easy to find different types of bran. The most popular are wheat, oat, and rye bran. All contain fibre but differ in composition and properties. Wheat bran is the richest in fibre, making it ideal for people on a diet. Oat bran, although it has less fibre, provides valuable linoleic acid. On the other hand, rye bran is rich in potassium and magnesium, which positively affects heart function and helps regulate blood pressure.
Fibre plays a key role in the fight against obesity. Dietitians recommend products rich in this ingredient, and bran, especially wheat bran, is a great source. Consuming fibre from bran makes the feeling of fullness last longer, which reduces the urge to snack between meals.
In addition, bran has a positive effect on metabolism and also benefits the intestines, potentially reducing the risk of colon cancer. It supports the development of beneficial gut microflora and helps regulate blood glucose levels. If you have a problem with high cholesterol, incorporating bran into your diet may prove very beneficial.
Using bran in the kitchen: How to eat bran?
Once you get used to the taste of bran, you will see that they have many uses in the kitchen. Their valuable properties do not disappear during cooking or baking. You can roast them in a pan, add them to salads or slaws, creamy soups, and even use them in sweet baked goods like oatmeal cookies or bread. They also fit well with vegetarian pâtés and potato pancakes and can be used as a breading for meat or vegetable cutlets. They work great as an addition to muesli as well.
However, it is important to note that the fibre present in bran is a substance that binds significant amounts of water, so it is essential to increase fluid intake (at least 2 to 2.5 litres daily) if your diet includes a more substantial amount of fibre, such as from bran. The fibre present in bran needs a watery environment to function correctly. Otherwise, the effects can be the opposite of the intended ones in the form of constipation. How much bran do you eat daily? If bran has not been present in your diet until now, start with small amounts of 2 to 3 teaspoons daily to prevent stomach aches.
