Oat bran: benefits and harm to the body

The beneficial properties of oat bran have been discussed relatively recently - in the 80s of the last century. The impetus for the use of this unique product for healing the body, cleansing, reducing bad cholesterol and preventing diabetes was the research of scientists in Australia and the USA. The use of bran as a food product has also been scientifically proven to reduce the risk of tumor formation in the intestine.

What is oat bran?

This product is a shell of oat grains. Most of all useful substances are concentrated in it (about 90%), and bran has a tremendous nutritional value due to the high fiber content. The nutrient substrate obtained from oats is considered the most beneficial for the human body.

What are they made of

First you need to understand the grain structure of cereal crops. The inner part - the embryo - is covered with endosperm, and then with the aleurone layer and the fruit-seed coat. It is the outer layer, the shell, called bran.

Upon receipt of grain in the mill they are deprived of the outer shell. Thus, bran is a by-product of the manufacture of flour. The value of the grain shell lies in the high content of insoluble fibers that cannot be absorbed by the human body, but pass through it, capturing toxins and harmful accumulations in its path.

When in contact with water, the fibers swell, so after eating bran in food, the feeling of fullness comes faster and lasts longer.

What is the difference between oat bran and cereal

Unlike bran, oat flakes are made from the inner contents of grains. According to the absorbing properties of bran bypass flakes several times. They are able to increase in volume by 30 times, filling with liquid.

The fiber content in cereals is much lower. And oat bran, in addition to providing tangible benefits for intestinal motility, can serve as a favorable substrate for the formation of normal microflora of the digestive tract.

Which bran is healthier: oat or rye

Rye bran is widely used for weight loss, as well as in the diets of patients with problems of the cardiovascular system. This product contains 50% more zinc than its wheat counterpart, but 30% less phosphorus. The percentage of magnesium and potassium is very high.

Bran from oats are considered the most acceptable and beneficial for the body. If we compare them with rye, it turns out that oat shells are preferable to use in the diet. This is due not only to the high ability to absorb water and absorb toxins, but also to the content of beta-glucans. This is a class of water-soluble fibers that turn into a viscous gel upon contact with water.Such gels cover the mucous membranes of the digestive system and protect them from the effects of aggressive food breakdown products.

Oat bran beta-glucans are classified as probiotics of natural origin. They also normalize lipid metabolism in the body.

Composition and calorie content

The content of nutrients in bran is much higher than in oatmeal.

At a relatively high calorie content, from 180 to 376 kcal per 100 g of product (depending on the processing method and the quality of the feedstock), bran contains 55% carbohydrates, 17.5% protein compounds and only 7% fat. As a rule, crumbly bran has a lower calorie content than pressed bran, as flour is often added to the latter.

The crushed shells of oats contain many minerals:

• potassium;
• phosphorus;
• magnesium;
• selenium;
• zinc;
• calcium;
• iron.

Rich in bran and vitamin composition. They contain B vitamins (B1, B2, B3, B6), E, ​​PP, A, C and D. Also, a small amount of fatty acids is present in bran.

Minerals in the composition of this useful product are contained in an active form, which is easily absorbed. Thanks to this, the use of bran in food can neutralize the negative effects of radionuclides and carcinogens.

What are the benefits of oat bran?

General benefit

The benefits to the body of this product are enormous.

Thanks to the use of bran:

• digestion processes are normalized;
• lipid metabolism is established and metabolism is accelerated;
• skin, hair and nails are saturated with essential minerals;
• toxins and excess cholesterol are excreted;
• blood sugar stabilizes;
• hormones and liver function normalize;
• normal microflora in the intestine develops;
• excess fat is broken down and toxins are eliminated.

The norm of oat bran averages 30-60 g per day.

They can be used as an additive in the preparation of various dishes and baking, as well as consumed in dry form, washed down with a glass of water.

For women

The use of bran for the female body is enormous. Along with the loss of excess weight when using bran, the whole body is saturated with useful substances, while all metabolic processes are normalized.

However, women should not exceed the recommended minimum consumption of bran per day. It is better to adhere to a limit of 25 g per day, since systematic exceeding the norm can lead to negative consequences.

For men

For men, oat bran will be beneficial as a vitamin supplement, as well as a rich source of fiber. This product is ideal for both active and passive lifestyles, since the influence of bran on the normalization of digestion in the intestine is great.

During pregnancy

Often, women in position experience intestinal dysfunction. The use of bran by pregnant women is allowed not only to maintain normal peristalsis of the digestive tract, but also to saturate the body with vitamins and minerals, which are urgently needed by the fetus.

When breastfeeding

After giving birth, many young mothers face constipation. The use of bran fiber helps establish the digestive process, eliminate dysbiosis, and also avoid the development of hemorrhoids, which often worries nursing mothers.

The only caveat when breastfeeding - bran should be consumed sparingly to avoid excessive gas formation.

Nutrients from this natural product enter the body through the mother’s milk, and therefore serve as the recommended vitamin supplement.

For kids

As a rule, children are reluctant to eat bran, because they are almost tasteless when dry. However, they can be added to pastries or main courses instead of flour.

For a child who has problems with stool retention, fiber from oats will be very useful. It can be introduced into the diet from the age of 2 years, starting with 1 tsp. in a day. Bran can be added to juices, soups, side dishes. In such a veiled form, it is easier to feed the child with useful fibers.

To receive bran, children should spend the first half of the day and be sure to add sour-milk products to the daily menu.

How to take oat bran for weight loss

Using fiber is easy to regulate appetite. This is especially appreciated by people who unsuccessfully seek to get rid of extra pounds of weight. Nutritionists advise, for weight loss, to consume a tablespoon of bran on an empty stomach, with a glass of water. You can start your meal with a natural supplement no more than 3 times a day.

Bran solves the problem of overeating, since the fibers swelling in the stomach accelerate the onset of fullness. Fiber is a slow carbohydrate, which means that the normal level of glucose in the blood will be maintained longer. As a result, the feeling of hunger comes later. In addition, beta-glucans in the bran are converted in the body into a gel-like substance that protects the mucous membranes of the digestive organs, thereby reducing the calorie content of food. It also stimulates the body to use its own fat reserves to ensure vital activity.

Oat bran in medicine

The ability of bran to lower the glycemic index of products and absorb excess cholesterol has been scientifically recognized. In general, this product is recommended as a nutritional supplement to a diet composed of healthy foods.

Nevertheless, the use of bran has some nuances. Carbohydrates from this product are really absorbed very slowly, but a certain percentage still gets into the blood. This must be considered adherents of a low-carb diet.

In addition, people with a tendency to inflammation of the intestinal walls should take this product with caution, as the condition may worsen.

With diabetes

The well-known ability of oat bran to maintain normal blood glucose levels makes them desirable in the diet of every diabetic. Nevertheless, do not get involved in them. In pursuit of stable indicators of sugar concentration, you should not exceed the highest limit of the daily norm of bran, which is 60 g.

Important: the glycemic index of oat bran is 50 units.

With pancreatitis

Only the attending physician can establish the possibility of using bran with this ailment. For most patients with pancreatitis in remission, fiber is a welcome product in the diet. After suffering an attack of pancreatitis, bran should not be consumed, they can be gradually entered into the menu after 10 days after the decline in exacerbation.

With pancreatitis, you should not exceed the norm of 30 g of bran per day. If the disease is in the acute phase, they should be discarded.

The use of oat bran by patients with pancreatitis in its pure form is undesirable, since they unnecessarily load the pancreas. It is advisable to add them to porridge or mix in fermented milk products.

Excess fiber can lead to flatulence, malfunctioning of the intestines, bloating and even hypovitaminosis. Elimination of unwanted symptoms allows the rejection of the product and heavy drinking.

With gastritis

The soft effect of bran on the digestive tract puts them in the range of products recommended by gastroenterologists.

For gastritis sufferers, the following effects from consuming bran will be beneficial:

1. Stimulation of intestinal contractions and the elimination of constipation.
2. Additional protection of the inflamed digestive tract.
3. Saturation with vitamins and minerals.
4. Removal of excess cholesterol.
5. Absorption of excess acid, relieving pain in the stomach and getting rid of heartburn.

A strict contraindication to the use of bran by patients with gastritis is the acute phase, since there is a high probability of mechanical damage to the mucosa to an extreme degree of inflammation. Thus, with gastritis, oat bran can be added to the diet only during remission, while monitoring compliance with the recommended daily allowance.

For the intestines

Fiber is a kind of brush for the digestive system. Bran from oats relieve the intestinal wall from the accumulation of fatty deposits and toxins. In addition, natural fibers serve as a substrate for the growth of beneficial microorganisms, due to which normal microflora is maintained.

Bran after contact with water in the digestive tract is converted into a substance that reliably envelops the mucous walls, performing a protective function.

For constipation

Oat bran is a time-tested product for eliminating constipation. The norm of the product with this ailment is 40-60 g per day, but they must be divided into several doses. Useful fiber should begin with 1–2 tsp. per day, gradually increasing volumes. So the body will gradually get used to the new product, it will be easy to track the reaction.

Bran can be taken on an empty stomach, during a meal, or with drinks. The presence of fluid in the use of fiber is urgently necessary, since it is necessary for the gentle regulation of the formation of feces.

The use of bran should be accompanied by the intake of a sufficient amount of liquid - at least 8 glasses of pure water during the day. With insufficient intake, the problem of constipation can only worsen.

Do not abandon the use of bran with increased gas formation and heaviness in the abdomen in the first days of intake - this is a normal intestinal reaction to dietary fiber.

The combined use of bran with dried fruits and honey enhances the effect.

A good effect is the use of a drink from constipation prepared according to the following recipe:

1. In 1 cup of milk at room temperature add 2 tbsp. bran.
2. Let it brew for 4 hours.
3. Drink the drink on an empty stomach, dividing into several receptions.

So-called bran water also provides relief from constipation. It is prepared by infusing bran in water in a ratio of 1: 5 for 6 hours. Drink also drink on an empty stomach. Before use, it is better to strain it.

For the liver

The use of oat bran has a beneficial effect on liver function, so their use is desirable. However, in the event of painful conditions associated with the work of this organ, it is better to refuse fiber for a while.

Application in cosmetology

Oat bran is a real find for cosmetology. They contribute to the normalization of metabolic processes from the inside, but their use in face masks and hair also gives a tangible positive result. On the face, this unique product has a lifting effect, softens and nourishes the skin, and also acts as a soft peeling. Using fiber, you can restore damaged hair and restore its shine.

Hair Benefits:

• cleansing of the scalp;
• nutrition of hair roots;
• moisturizing the skin;
• elimination of itching and peeling;
• smoothing the hair structure;
• removal of excess pigment.

To cleanse the face

Pour bran with warm water and stir until a mushy state. Apply a mask to the face previously moistened with water. The exposure time is 15 minutes. Wash off the mass with clean water.

Nutrition for the whole body

An ancient recipe for a bran bath, which makes the skin velvety and cleansed, is available to modern beauties.
Bran (200 g) placed in canvas or gauze folded in half. Place this bag on the tap so that water passes through the bran and flows into the bath. After filling it, you can additionally squeeze the bran. After the procedure, allow water to soak into the skin without wiping with a towel.

Face peeling

1 tbsp oat bran take about 1 tsp warm water. Let it brew for a few minutes, mix. Apply gruel to the face, making massaging movements that allow you to cleanse dead skin cells and improve capillary nutrition. After the procedure, wash with warm water.

Mask for oily skin

Mix bran with hot water in a ratio of 1: 2, insist 5-10 minutes. Add protein 1 egg, a few drops of lemon juice and vegetable oil (olive is more suitable). Apply the mask to the face cleansed of cosmetics and leave for half an hour.With this tool, you can get rid of inflammation and reduce oily sheen.

Whitening mask

Basic ingredients: bran (1 tablespoon), yogurt without flavoring (3 tablespoons) and lemon juice (0.5 tsp). Mix all components and let it brew for 10 minutes. Apply the mixture to the face and decollete, leave for 15 minutes, then rinse with water at room temperature.

Mask against acne

A mask of oat bran (2 tablespoons) with the addition of soda (1 tsp) has a miraculous effect. Dilute the mass with water and mix. Consistency should resemble thick sour cream. Apply the mixture on the face for 15-20 minutes, rinse with warm water.

Scalp scrub

Pour bran water and let it brew. For scalp prone to excessive fat formation, water can be replaced with whey or kefir. And the addition of herbal infusions additionally stimulates the hair follicles to grow.

Apply a scrub to the root zone of the hair with massaging movements. Thanks to this mask, the scalp is cleansed of dead cells, the microcirculation of cellular structures is improved.

Broth for shine hair

Pour a glass of bran with 500 ml of water and boil for several minutes. After cooling, strain and apply along the entire length of the hair. After that, cover your head with a towel or bag, hold for about half an hour. Rinse with cool water. Such a mask not only gives the hair a healthy shine, but also strengthens them along the entire length.

Hair nutrition

Prepare a decoction of bran, cool. In half a glass of liquid add the yolk of 1 egg and 50 g of honey. Apply a lot to the hair and stand for 20-30 minutes. Wash off with water. You can enhance the effect of the mask by adding a small amount of citric acid to the rinse water.

Harm and contraindications

Oat bran, like any other food supplement, has contraindications. It is worth refraining from their use in acute diseases of the digestive system. For any abnormalities in the gastrointestinal tract, consult a doctor before adding fiber to the diet.

Excessive consumption of bran can lead to the following violations:

• intestinal colic;
• excessive gas formation;
• bowel obstruction;
• gastritis;
• inflammation of the walls of the digestive tract.

When bran is used as a part of a mono-diet, negative consequences are possible, which are manifested in the multiple loss of minerals important for life (iron, zinc, calcium, magnesium, aluminum).

The rate of use of bran in food for a healthy person is not more than 60 g per day.

How to choose and store

Bran, which are available in almost every grocery store, practically do not differ from each other. Cheaper and more expensive brands are similar in organoleptic characteristics and mineral composition.

Oat fiber is odorless and practically tasteless. If it is possible to open a pack with bran, you should make sure that there is no smell of mold, and the taste should not contain bitterness. The usual color of the product is pale brown or gray-beige.

Pure bran is sold in friable form. Various modifications in the form of chips, tablets, pressed granules contain flour, which helps to shape the product. More useful are bran without flavors.

Keep fiber in a container under a tight lid. It is preferable to pour purchased bran into a glass jar immediately after purchase. You can store the product long enough if the necessary conditions are observed - tightness and dryness inside the container.

How to make oat bran at home

Fiber can be produced by threshing oat grains with a blender, food processor or coffee grinder. However, it should be remembered that the upper shells of cereals are of particular value, therefore, the resulting mass will not be sieved. Bran will remain in the sieve, and smaller particles can be used as flour.

Norms and features of the use of oat bran

1. The consumption rate for a healthy person is 60 g of bran per day.
2. For women, this indicator ranges from 25-30 g, depending on body weight.
3. For various diseases, the daily norm is better to reduce to 20 g.
4. Children's dosage - 15-20 g of fiber per day.

What can be cooked from oat bran: recipes

With great success, fiber is used in the manufacture of healthy pastries and a variety of dishes. For baking bread or baking, add up to 100 g of bran for every 0.5 kg of flour. Instead of flour, you can add bran to dishes of fish, meat, meatballs and vegetables. Fiber can be used to replace semolina in casseroles, sauces and soups, as well as add a healthy ingredient to salads, desserts or drinks.

Experienced housewives pre-fry bran in the oven, and then grind. After such manipulations, they acquire new organoleptic qualities that complement the taste of classic dishes.

Also with the addition of oat bran, you can cook:

• oatmeal;
• bread and rolls;
• Cupcakes
• pancakes;
• salted pies;
• pies;
• the pizza.

Kefir drink

The classic recipe for those on a diet. To prepare a drink, you need to mix non-fat yogurt without additives or kefir with bran and insist a quarter of an hour. Cocoa or sweetener may be added as a sweetener.

Bran broth

It can be consumed as a standalone drink or added to basic dishes. For cooking, take 1 tbsp. bran into a glass of water, boil for 7-10 minutes and let it brew for at least 24 hours. Before use, strain the broth.

Healthy breakfast with persimmon and bran

For cooking you will need:

• oat bran (2 tablespoons);
• yogurt without sweeteners (100 g);
• persimmon (1 middle fruit);
• any jam (1 tsp);
• oatmeal (2 tablespoons).

Dice the persimmons, mix all the components, transfer to a bowl or glass. A wholesome breakfast is ready. It is better to take cereals quickly, but you can not add them. It is best combined with persimmon peach or orange jam.

Pumpkin casserole

To prepare the dish you will need:

• bran (20 g);
• peeled pumpkin (250 g);
• steamed rice (40 g);
• water (4 tablespoons);
• eggs (2 pcs.);
• milk (6 tablespoons);
• salt and spices to taste.

Pour rice with boiling water, let it brew for several hours. Grind the peeled pumpkin pulp and mix with bran and swollen rice. Add water, salt and spices to the mass. Put on a baking sheet and bake for about half an hour in the oven at 180 ° C. Mix the eggs with milk and grease the resulting mixture with the surface of the incomplete casserole. Bake another 10-15 minutes.

Healthy cookies

For cooking you need:

• oat bran (250 g);
• chopped walnuts (4 tablespoons);
• eggs (4 pcs.);
• sugar (1 tablespoon);
• butter (1 tbsp).

Beat egg whites separately from yolks. After the formation of a strong protein foam, add all the loose ingredients to it. Stir smoothly. If the mass is friable, add a little flour. Put the dough on a baking sheet and bake in the oven at an average temperature of 15–20 minutes.

Fragrant Bunting

To prepare a delicious breakfast you will need:

• oat flakes (1 cup);
• bran (4 tablespoons);
• milk (2 cups);
• banana (1 pc., can be replaced with 2 apples);
• cinnamon (on the tip of a knife).

Steam oatmeal with boiling water, let it brew under a lid. After swelling, add oatmeal to milk and bran. Darken the mass over low heat until boiling. Add fruit and season with cinnamon.

Curd breakfast

Dish ingredients:

• cottage cheese (200 g);
• peanut butter (2 tbsp);
• oat bran (1 tablespoon).

Mix the components. A wholesome and hearty meal is ready. Such a mass can also be spread on toasts.

Cheesecakes for those on a diet

For cooking you will need:

• oat bran (2 tablespoons);
• low-fat cottage cheese (400 g);
• baking powder (7 g);
• sweetener (4 tablets);
• vanilla concentrate (3 g).

Mix eggs with bran and cottage cheese. Into the mass enter baking powder and vanilla. Dissolve the sweetener in 40 g of warm water, pour into the mass.Mix the dough well. Bake cheesecakes on a baking sheet, forming with a spoon or spreading in special forms for 30–35 minutes. Ready cheesecakes have a golden crust.

Useful Viennese Waffles

For cooking you will need:

• oat bran (2 tablespoons);
• cottage cheese (2 tablespoons);
• potato starch (1 tablespoon);
• egg (1 pc.);
• baking powder (pinch);
• sugar and salt (to taste).

Mix all the bulk ingredients in a deep container. Beat the egg and add soft curd. To stir thoroughly. Fry with a waffle iron. The average cooking time is 10 minutes. Before serving, fragrant waffles can be decorated with berries, fruits, chocolate or grated cheese.

Cereal bread

There are many ingredients of such bread, but it is suitable even for those on a diet.

For cooking you will need:

• eggs (2 pcs.);
• oat and wheat bran (5 and 2 tablespoons, respectively);
• cottage cheese (130 g);
• flax seeds (30 g);
• vegetable oil (2 tablespoons);
• sunflower and pumpkin seeds (80 and 10 g, respectively);
• raisins (40 g);
• malt (1 tablespoon);
• peanuts (50 g);
• salt and coriander (0.5 tsp each).

Dried malt in dry form with boiling water and stir until pasty. Cool. Pre-soak raisins, pouring boiling water over it. Combine the cottage cheese with bran, eggs and other dry ingredients, add the malt mass. Cover the baking dish with oil and sprinkle with chopped peanuts, put the dough on top. Sprinkle the shape with pumpkin seeds, nuts and coriander. Bake bread in the oven, preheated to 175–180 ° C, for about 30 minutes.

Can oat bran be given to dogs

Fiber is necessary for dogs in the diet, but this product should be administered correctly. It is undesirable to give bran to a four-legged friend in a dry form, since when the mass passes through the digestive system, useful substances are excreted along with the fibers, and the positive effect of the product is not felt.

Before giving a dog bran oats, they should be insisted in water for about 40-45 minutes so that they swell. After the plant fibers are saturated with moisture, they can be used as an additive to the dog’s diet. It is better to give bran to a pet in the morning, accompanying the intake of dairy products.

For miniature dogs, the daily norm of bran is no more than 3 tsp, and for large dogs the dosage is increased to 30–35 g. The additive can be used in the diet of dogs daily. However, for animals with suspected gastritis or peptic ulcer, the use of fiber is contraindicated.

For dogs under the age of 8 months (but not younger than 5) it is better to steam the bran with boiling water and let it swell as much as possible, and for older individuals, it is enough to soak the product in warm water.

Interesting Facts

1. Asian countries experienced negative experiences with peeled rice in the 9th century. Wealthy townspeople decided to abandon conditionally dirty rice, spared from bran, in favor of a polished product. The consequences were catastrophic - hallucinations, obsessive states, loss of sensation and control over limbs comprehended the rich. These terrible manifestations invariably led to death in agony. Doctors of that time called the mysterious disease “take-take” and announced the spread of the epidemic. Only 200 years later, Christian Eyckman, a scientist from Holland, found out that the reason for such fatal weakness was the banal lack of vitamin B1 (thiamine), which is rich in rice bran.
2. The medieval nobility suffered from constipation. This disease was even called the "disease of the kings." At the same time, commoners did not know digestive problems. It's all about crude fiber, which was abundantly present on the tables of the common population. Know did not eat rough food, therefore, problems with bowel movements were found in almost every noble house.
3. Chronic constipation has become the most common population problem in highly developed countries.So, in Western Europe and the United States, about 15% of the adult population and more than 25% of the elderly suffer from this inconvenience. Moreover, on the African continent, where food with a high content of coarse dietary fiber predominates, such cases are rare.
4. Boston scientists conducted a series of studies that proved the beneficial effect of fiber from whole grains on the state of blood vessels and heart tissue. The ability of bran to significantly reduce blood cholesterol has also been proven.