When to consume oat bran – what are the benefits for the human body

What is oat bran made from?

Bran is a by-product of grain processing. They are a hard shell and unsorted flour and are made from oat grains. Many people think that this is just waste, but this opinion is incorrect. All types of bran are rich in vitamins and other beneficial elements.

Extruded oat flakes are presented in the form of breakfast cereals. Experts believe that this type can be harmful, since sometimes sugar and other additives are added to them during production.

How is rye bran made?

This milling by-product is obtained by crushing whole grains. During such processing, mealy kernels, germs and a shell in the form of fiber are separated from the grains.

It is the shell that becomes the basis for the bran, and the bulk of the germ with kernels is used to make flour (although a small part of them still ends up in the husk).

The finished raw material is a light brown loose husk, which is then compacted using special equipment, granulated and steamed to remove mold and mildew.

The final stage is repeated granulation, after which the product is sent for storage. The husks can also be passed through an extruder, which speeds up the process but affects the nutritional properties.

Chemical composition and calorie content of oat bran

The benefits of this product are undeniable. The chemical composition is surprising in its diversity, it includes: vitamins A, B, C, D, E, K; potassium, calcium, magnesium, phosphorus, iron, zinc, sodium, copper, manganese.

Calorie content is 245 kcal. Per 100 grams there are:

• 17 g protein;
• 7 g fat;
• 65 g carbohydrates.

Despite their high carbohydrate content, they contain only 1.4 g of sugar. This makes the product incredibly useful for those losing weight, athletes, and those who monitor their health.

What types of bran are there?

Any grain has an outer shell, which is removed when the grain is cleaned and polished. That is why bran is different, different in appearance, smell, taste. Main types:

• wheat;
• rye;
• rice;
• oatmeal

Sometimes you can find flax, corn, barley, buckwheat and other types of products on sale. Undoubtedly, they all contain a large amount of fiber, they are all useful, but they work differently and have their own composition and taste.

Bran also differs in the degree of purification. The thinner and better processed the grain shell, the lower the carbohydrate content and calorie content, and the more insoluble fiber.

Beneficial properties of oat bran

The beneficial properties of bran are varied. They are used to prevent and treat many diseases:

1. Used for comprehensive cleansing of the intestines, removing waste and toxins.
2. Normalizes intestinal function.
3. Oat bran is good for the liver, this is explained by its choleretic effect.
4. Have a beneficial effect on the functioning of the heart.
5. Reduces bad cholesterol levels.
6. Due to their high iron content, they are used for anemia.
7. Relieves swelling and removes water.
8. Thanks to lysine, they are used as a medicine for osteoporosis.
9. Slow down the rate of absorption of carbohydrates.
10. Improves immunity.
11. Facilitate the work of the pancreas.

Positive and negative sides

Oat bran (not extruded) is the husk of the grain that is not used to make flour. But it contains beneficial natural substances.

Externally, bran looks like fine sawdust, the color of which depends on the grinding and can vary from cream to brown.

The beneficial properties of oat bran were known in ancient times; Hippocrates proved that the product has a beneficial effect on the functioning of the gastrointestinal tract. And today almost everyone knows about their benefits. The composition includes such healing components as:

• 
  fiber, which normalizes the gastrointestinal tract;

• beta-glucan (a substance in fiber) helps reduce cholesterol in the blood and binds fatty acids together;
• amino acids - nutrients that supply muscle tissue with energy;
• vitamins of group B, PP, H, as well as A, D, C, K;
• lutein improves the functioning of the visual apparatus;
• the antioxidant lycopene prevents the accumulation of bad cholesterol;
• minerals - potassium, calcium, iron, magnesium, silicon, iodine, phosphorus and others.

The high concentration of active substances gives bran many beneficial properties. Benefits of oat bran for the body:

• cleansing the body of waste and toxins;
• promoting the removal of “old garbage” from the intestines;
• normalization of digestion;
• obstacle to the rapid absorption of calories;
• removal of bad cholesterol;
• strengthening the immune system;
• restoration of the cardiovascular system.

Passing through the gastrointestinal tract, they remove excess and unnecessary things from the organs, carrying away accumulated dirt and diseases. Leaving behind only useful substances that nourish the body from the inside.

Of particular note is the effect of the product on weight loss. It happens like this:

• fiber swells after entering the stomach, thereby creating a feeling of fullness;
• the contraction of the stomach improves due to which fats do not have time to settle and be absorbed;
• active work of the gastrointestinal tract enhances metabolism;
• the body spends more and more energy on eliminating toxins and waste;
• per 100 grams of product there are only 120 kcal, and in the stomach 10 grams of bran increases 25 times.

Thus, after consuming a grain product, you quickly feel full, the desire for a snack does not appear for a long time, and together with the processed raw materials, not only toxins, but also excess weight are eliminated.

Many people believe that oat bran is a 100% healthy product that cannot cause negative reactions in the body. However, based on research results, it was concluded that the product can lead to the following side effects:

1. Bran interferes with the absorption of active medicinal substances, so combining the product with certain medications is not recommended. The interval between doses should be at least 6 hours.
2. Individual intolerance is characterized by flatulence and bloating, and excessive consumption can lead to problems with stool.
3. Contraindication for use is an acute period of intestinal and stomach diseases; it should be used with caution in case of ulcers, erosion, gastritis.

In any case, it is advisable to take bran in courses. If negative effects occur, you should stop taking it.

Is oat bran good for you during pregnancy?

Oat bran is recommended for pregnant women at all stages of pregnancy. In the first trimester, women suffer from toxicosis, which manifests itself in different ways. Some people vomit. Other women suffer from constipation. In this case, the natural medicine acts as a mild laxative, which is safer than pharmaceutical drugs.

During the period when a woman is carrying a baby, she often experiences cramps. This usually happens in the evening. The high iron content in bran effectively fights against anemia and helps get rid of the bothersome symptom.

The natural medicine is rich in B vitamins, which have a positive effect on the fetal nervous system. Vitamin E is involved in the formation of the placenta.

Advice! The delicacy is useful for attacks of hunger during pregnancy. It allows you not to feel hungry for a long time.

Bran: composition, calorie content, how to use it

Bran is the name given to everything that remains after cleansing the grain: its peel, subcutaneous membrane, and seed germs.

Bran is very rich in its chemical composition. They contain vitamins B, E, K; also vital microelements.

Depending on the type of grain, the calorie content of bran varies.

Bran is actively used in cooking, dietetics, cosmetology, and medical nutrition. Dishes with bran enrich the daily diet with fiber, so they are useful for losing weight. They can be added when kneading dough for buns or bread (for 500 rubles of flour, 50-100 g of bran).

They are used to bread cutlets, fish, sprinkle casseroles, and salads. Bran is used as one of the components of a facial scrub. Pour a few tablespoons of any bran with hot water and stir until smooth. Apply to damp facial skin, rinse with warm water after a quarter of an hour. Rinsing your hair with a bran decoction improves the quality of your hair, giving it softness and shine.

Bran during breastfeeding

Every woman cares about the health of her baby. When breastfeeding, the baby has a strong bond with the mother: what she eats affects the baby’s well-being. That is why a woman constantly thinks about the benefits and harms of what she eats.

Each case is individual. Unless your doctor has given strict instructions about grains, eating natural medicine is necessary. Harm is practically impossible, but if the mother is still afraid of some consequences, it is better to start using it from the 2nd month of breastfeeding. Bran is contraindicated for women after cesarean section.

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The product promotes speedy recovery after childbirth, has a beneficial effect on the gastrointestinal tract, strengthens hair and nails, and fights depression. This is due to the high content of B vitamins. The beneficial properties make it possible to use oat bran on a diet, because it contains a huge amount of fiber, which satisfies the feeling of hunger.

Cosmetic effect: beautiful skin from oat bran

Poor nutrition very quickly affects the appearance of our skin. For example, acne can be caused by vitamin deficiencies (especially vitamin A) and imbalances in intestinal flora, as well as liver problems.

It turns out that consuming the recommended amount of oat bran can benefit the skin by influencing all of these processes and improving the health of our body.

If desired, you can even use oat bran directly on the skin. Just try on a small part of your body first to prevent any possible allergic reaction.

Is it possible to give oat bran to a child?

The treat can be given to small children. However, this must be done with great caution. This product in the diet of children under 2 years of age can cause serious harm. At this age, the small body is not yet ready to digest such food. After 2 years they are added to porridges and children's soups. After 3 years, you can give them in their pure form, filling them with water. Most often, children do not understand the benefits and taste of such a dish, so the delicacy is mixed with yogurt, fermented baked milk, and kefir. Often this combination is supplemented with jams or preserves.

Important! Before use, you must consult a specialist.

May support gut health

Constipation is a common problem that affects up to 20% of people worldwide ().

Oat bran is rich in fiber, which helps maintain healthy intestinal function.

In fact, just 95 grams of raw oat bran contains an impressive 14.5 grams of fiber. This is about 1.5 times more fiber than is found in oatmeal ().

Oat bran provides the human body with both soluble and insoluble fiber.

Soluble fiber forms a gel-like substance in the intestines that helps soften stool. Insoluble fiber passes through the intestines unchanged, but can make stool bulkier, making it easier to pass through the gastrointestinal tract (,).

Research shows that oat bran may help support gut health.

One study among older adults found that eating oat bran cookies twice daily for 12 weeks reduced pain and improved the frequency and consistency of bowel movements ().

Another 12-week study found that 59% of people who consumed 7-8 grams of oat bran per day were able to stop taking laxatives because oat bran was just as effective in relieving constipation ().

Conclusion:

Oat bran is rich in both soluble and insoluble fiber, which can help relieve constipation and support gut health.

How to take oat bran for weight loss

This is a weight loss product that not only fights excess pounds, but also brings health benefits. The high fiber content helps cleanse the body and suppress appetite.

The daily dose is 35 g. You should not eat more, because it can be harmful and cause the formation of gases and bloating. The basic rule when taking bran is to drink enough water, at least 2 liters per day. The product is used as an independent dish, mixed with water, or added to soups, yoghurts, and cereals.

Oat bran on the Dukan diet

The protein diet was created by the famous French nutritionist. Bran is allowed during 4 stages of the diet, except for the third stage - “Consolidation”. The second stage “Cruise” involves daily consumption of 2 tablespoons of this product. The fourth stage (“Stabilization”) suggests using natural medicine as breakfast. Every day you should eat 3 tablespoons of the product, and once a week prepare a breakfast consisting of proteins.

Pierre Dukan emphasizes that you need to choose oat bran for your diet. Since they contain beta-glucan molecules.

Attention! In pharmacies and stores you should pay attention to the grinding; medium grind bran is ideal for the Dukan diet.

Selection and storage

When choosing oat bran, you should pay attention to the integrity of the packaging, the homogeneity of the mass, there should be no lumps in it, they should be dry and crumbly. Therefore, it is preferable to choose transparent packaging that allows you to comprehensively examine the product, including at the bottom of the bag, where there should be less flour. The grind size doesn’t really matter, but it’s still better to take a coarser one, and if necessary, you can grind it yourself at home.

It is advisable to store such a valuable health product in the refrigerator in a glass container or in vacuum packaging at a moderate temperature. You can heat treat oat bran, so it won’t go rancid longer. If they start to taste bitter, the product should be thrown away.

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Norms and features of oat bran consumption

There is a daily consumption rate. If eaten more than that, the product may cause serious harm. For example, cause bloating, intestinal problems, hypovitaminosis.

You should eat no more than 3 tablespoons per day. This rule must be followed when consuming the product on its own, as well as when adding it to other dishes.

Important! Bran is eaten with kefir, yogurt, porridge, soups, and used in baking.

It is necessary to increase the amount of water you drink. After all, it is by combining with water that the healthy delicacy increases several times, and dietary fiber is fully beneficial. You should drink an additional 200 ml of liquid for every tablespoon of natural medicine.

The product is best used in courses that last 3-6 weeks. You should take breaks between courses for at least 1 month.

Rules of use

People who want to lose weight quickly resort to any possible methods, without thinking that they can harm their health. It is better to choose products that improve not only external beauty, but also “internal” beauty. A good option is to use rye bran for weight loss. How to use this product is worth considering in more detail:

1. You should start taking bran gradually, at first 1 teaspoon per day for a week is enough. If there are no unpleasant sensations, you can continue to increase the rate. The maximum amount per day is 3 tablespoons or 30-50 g of product.
2. The next condition is to drink enough fluid per day. It is advisable to drink 1.5 to 2 liters of water. Otherwise, instead of improving digestion, persistent constipation will appear.
3. The entire daily requirement can be eaten at one time or divided into several meals.
4. You should not consume bran for too long, as you can damage the gastric mucosa. It is better to take them in courses, taking a break.

It is good to combine bran with other foods from your diet. You can also replace “harmful” snacks with them. For those who like to crunch on chips between main meals, it would be healthier to replace them with bran, just be sure to wash them down with something. Tea, kefir, yogurt or just water are suitable here. But it’s better to dissolve them in liquid.

Oat bran for various diseases

The benefits and harms of bran for various diseases cannot be denied. If a person is not completely healthy, you should read the recommendations before including it in the diet.

For diabetes

The product helps normalize sugar levels and is therefore recommended for diabetics. You should eat no more than 25 grams per day. You need to start using 10 grams per day, gradually increasing the portion.

For gastritis

With gastritis, the body needs to be cleansed; waste and toxins are eliminated thanks to bran. They improve bowel function and relieve discomfort.

Advice! During the period of exacerbation of the disease, you should not include this product in your diet.

For pancreatitis

In case of chronic pancreatitis, it is allowed to eat bran; during an exacerbation, it can be harmful.

It is not recommended to eat the product in dry form. It is better to pour 2 tablespoons of hot water and leave for 1-2 hours. After this, you can drink the drink.

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For cholecystitis

Oat bran facilitates the removal of bile. Doctors recommend drinking them in courses that range from 4 to 6 weeks. The bran is steamed with hot water and drunk 2-3 times a day.

For constipation

Natural medicine brings great benefits and normalizes stool, fights against constipation. The bran is steamed for 30 minutes and eaten not only with water, but also with fermented milk products.

The benefits and harms of bran during pregnancy

The period of waiting for a baby by the expectant mother is not a contraindication to taking bran. Moreover, during pregnancy it is simply necessary to eat the product - it promotes the timely harmonious development of the fetus and helps the mother get rid of the lack of vitamins and problems with the gastrointestinal tract.

When breastfeeding, the inclusion of bran in the mother's diet is welcome; it will help improve intestinal activity and cope with vitamin deficiency.

Rye bran

Regular consumption of rye bran will help the expectant mother eliminate the possibility of constipation and hemorrhoids, which are common during pregnancy. In addition, bran replenishes the need of a growing body and a pregnant woman for vitamin B, without which the nervous system cannot fully function.

Rye bran increases the immune system's resistance to diseases, helps normalize sugar and regulate appetite. Besides:

• are a choleretic and expectorant;
• relieve constipation by improving peristalsis and metabolism;
• improve intestinal health.

Wheat bran

During pregnancy, bran must be present in the diet, as it brings great benefits to the entire body. So, wheat bran:

• reduce cholesterol levels;
• improve the functioning of the gastrointestinal tract;
• effective against dysbacteriosis and as a preventive measure for this disease;
• beneficial for the vascular-cardiac system.

The combination of these factors makes bran a necessary product for expectant mothers.

Oat bran

Oatmeal is an extremely healthy product, and oat bran is simply a storehouse of benefits; you can eat it throughout your pregnancy. The product is rich in fiber that cleanses the gastrointestinal tract and vitamins (group B, A, P, D, K, H, T), therefore it has an overall positive effect on the organisms of the fetus and the pregnant woman.

Oat bran:

• promote the removal of excess cholesterol, toxins and waste;
• normalizes blood sugar and glucose levels;
• promotes strengthening of the body's protective functions, saving against viral and colds.

Flax bran

This product is indicated during pregnancy, as it helps normalize body weight and improve metabolism. In addition, the microelements and vitamins contained in it are necessary for the full development of the fetus.

Flax bran also:

• improve the activity of the circulatory system;
• help the gastrointestinal tract cleanse.

It is important not to forget to drink the product with clean drinking non-carbonated water, then you will be guaranteed maximum benefit. Bran is certainly a healthy product, but during pregnancy and during pregnancy it is necessary to strictly monitor the amount of it in the diet. For a young mother and a woman expecting a baby, the recommended amount is no more than 30 grams of product per day

Exceeding this amount can cause bloating (in both the child and the mother) and hypovitaminosis, which may well result in dermatitis and allergies.

Bran is certainly a healthy product, but during pregnancy and during pregnancy it is necessary to strictly monitor the amount of it in the diet. For a young mother and a woman expecting a baby, the recommended amount is no more than 30 grams of product per day. Exceeding this amount can cause bloating (in both the child and the mother) and hypovitaminosis, which may well result in dermatitis and allergies.

The use of oat bran in cosmetology

Beauty is the strongest weapon of women. This product helps support it inside and out. That is why the product is used in cosmetology by many representatives of the fairer sex.

Hair infusion

The infusion is used to add shine and smooth out the hair structure. To prepare it, mix 3 tablespoons of bran and 2 cups of warm water and leave for 30 minutes. The infusion is filtered through cheesecloth and applied to clean hair, covered with film for 20 minutes. Next, you need to rinse off the composition and style your hair in the usual way.

Face mask and scrub

You can pamper your facial skin at home; you don’t have to go to a beauty salon. First, make a cleansing scrub, and then a mask:

• any unrefined oil is mixed with 1 teaspoon of natural medicine, the composition is applied to the face with massaging movements;
• To prepare the mask, mix steamed bran (1 teaspoon) and honey (1 teaspoon), apply to the face for 20 minutes.

This comprehensive care option is suitable for all skin types and is universal. The scrub and mask cleanse, moisturize and nourish the skin.

Oat bran bath

A bath with oatmeal moisturizes the skin and eliminates flaking. 1 cup of bran must be added to warm water. The water temperature should not be too hot. You need to stay in the bath for 30 to 40 minutes.

Rich in Nutrients

Oat bran has a well-balanced composition.
Although oat bran contains the same amount of carbohydrates and fat as regular oatmeal, it contains more protein and fiber and fewer calories. They are especially rich in beta-glucan, a powerful type of soluble fiber (, ,).

One 220-gram serving of cooked oat bran contains ():

• Calorie content: 88 kcal
• Protein: 7 grams
• Carbohydrates: 25 grams
• Fat: 2 grams
• Fiber: 6 grams
• Thiamine: 29% of recommended daily intake (RDI)
• Magnesium: 21% of RDI
• Phosphorus: 21% of RDI
• Iron: 11% of RDI
• Zinc: 11% of RDI
• Riboflavin: 6% of RDI
• Potassium: 4% of RDI

In addition, oat bran contains small amounts of folate, vitamin B6, niacin and calcium.

Their high nutrient levels and low calorie levels make them a very nutrient-dense food.

Oat bran is naturally gluten-free, but may be contaminated with gluten during cultivation or processing. If you're avoiding gluten, look for oat bran specifically labeled "Gluten-Free."

Conclusion:

Oat bran contains more protein and fiber than rolled oats. They are also rich in many key vitamins and minerals.

How to choose and store oat bran correctly

There are several features that you need to pay attention to when purchasing:

1. The composition should not contain additives, flavors, etc.
2. The product has a natural color.
3. The packaging contains a small amount of flour.
4. The manufacturer is well known and trustworthy.

The contents of the package are poured into an airtight container made of plastic or glass and tightly closed with a lid. It is best to store the container in the refrigerator or other cold and dark place.

How does bran act on the intestines - do they strengthen or weaken?

Getting rid of constipation is easy, because today there are many effective medications in any pharmacy chain. But, despite the quick results, such remedies usually help only once. No medications increase your own intestinal motility or eliminate the problem of constipation forever. Within a few days the problem returns again. As a rule, this is provoked by an unhealthy diet rich in foods without healthy fiber.

Consuming bran for constipation is important for cleansing the intestines, as it helps eliminate the lack of fiber and restore stool.

How bran “behaves” against constipation. First, once they enter the gastrointestinal tract, they swell significantly as they absorb liquid. Indigestible fiber, together with feces, increasing their volume, is excreted from the body. Due to the sharply increased size of the fibers, the food bolus quickly moves through the digestive tract, carrying with it all the debris from the intestines: mucus, cholesterol, bile, salts, excess fat, heavy metals and much more.

Oat bran promotes thyroid and brain health

Phenylalanine is an essential amino acid found in large quantities in oat bran. This amino acid, converted into tyrosine in the body, plays an important role in maintaining the normal functioning of the thyroid gland, as well as the brain. Phenylalanine is an essential amino acid; it is not synthesized in the human body and must be constantly supplied from the outside with food. However, it must be remembered that phenylalanine is contraindicated in patients with phenylketonuria. Regular consumption of oat bran can provide adequate amounts of this amino acid and help reduce the risks of deficiency. Additionally, the selenium in oat bran produces selenoproteins by combining with proteins. They will help fight free radicals and thereby protect the brain, thyroid gland and other organs from oxidative stress.

Harmful properties of oat bran

Despite the numerous beneficial properties of oat bran, their abuse can be harmful to the body. In addition, they have contraindications:

• peptic ulcer;
• acute inflammatory processes in the digestive tract;
• pathological processes in the liver and gall bladder;
• period of exacerbation of chronic diseases of the gastrointestinal tract.

Consumption of oat bran above the prescribed norm, especially if the drinking regime is not followed, can lead to constipation. It is not recommended to take the product while taking medications, as it may weaken their therapeutic effect. Long-term use of oat bran can cause vitamin deficiency.

A little about the product

It turns out that oat bran is a kind of “waste” remaining after processing whole oat grains. This is their shell, and the chaff itself is sold as flour.

Oat bran is the outer layer of the oat grain, while the inner soft part is used to make flour.

The product contains a large amount of vitamins and microelements, amino acids and fatty acids, as well as other important compounds. One of them is fiber (dietary fiber). Due to its high content, oat bran is in great demand and is highly valued by people who lead a healthy lifestyle and want to lose weight.