Bran – a treasure trove of nutritional values and health properties

Bran is one of those products that we often omit from our daily diet, not realizing their huge health benefits.In this article, we will take a closer look at bran – what it is, what types of bran it has, what nutritional values and health properties it has, as well as how it can be used in the diet and what are any possible contraindications to its consumption.

Bran – what is it?characteristics and types of bran.which choose?

Bran is the part of the grain that remains after the flour is separated during the milling process.They are rich in fiber, vitamins and minerals, which makes them a valuable component of a healthy diet.There are several types of bran, including:

• Wheat bran: Obtained from wheat grain, it is the most popular type of bran.They contain a lot of fiber and B vitamins.
• Oat bran: Derived from oats, it is known for its ability to lower cholesterol levels and provide soluble fiber.
• Rice bran: Rice bran is more delicate in flavor and lower in fiber than wheat bran, but is suitable for people with gluten intolerance.

The choice of the type of bran depends on individual taste preferences and dietary needs.

Bran – nutritional values, kcal

Bran is a low-calorie dietary component.One hundred grams of wheat bran provides only about 150-170 kcal.However, their real value lies in the content of fiber, vitamins and minerals.Here are some nutritional values of bran:

• Fiber: Bran is one of the best sources of fiber, which supports the functioning of the digestive tract and reduces the risk of intestinal diseases.
• Vitamins: Bran provides B vitamins such as thiamine, riboflavin and niacin, which are essential for metabolism.
• Minerals: Bran is rich in minerals such as iron, magnesium and zinc, which support healthy skin, bones and immune system.

Bran – properties

Bran has many health benefits:

• They regulate the functioning of the digestive tract: Due to the high fiber content, bran improves digestion and prevents constipation.
• Helps you maintain a healthy weight: Bran fiber makes you feel full, which can help you control your appetite and avoid snacking.
• Lowers Cholesterol: Oat bran is known for its ability to lower the level of “bad” cholesterol in the blood.
• Supports healthy skin: Minerals in bran have a beneficial effect on the condition of the skin and hair.

Other uses of bran

Bran can be used not only in the diet, but also in other areas:

• In cosmetics: Bran can be an ingredient of body scrubs that remove dead skin and improve the condition of the skin.
• In baking: Bran can be added to bread, rolls and cakes, which increases the fiber content of baked goods.
• In animal husbandry: Bran is used as an ingredient in livestock feed due to its nutritional value.

Bran – contraindications to consumption

Despite its many health benefits, there are certain situations in which you should avoid consuming bran:

• Gluten intolerance: People suffering from gluten intolerance should choose rice bran or gluten-free products.
• Intestinal diseases: In the case of intestinal diseases, such as Crohn’s disease, bran may be difficult to digest and cause discomfort.

How to prepare bran?what can they be eaten with and what can they be added to?

Bran can be added to many dishes to increase their nutritional value.They can be added to yogurts, smoothies, soups, cocktails, fruit flies, and also used as an ingredient in baked goods.It is worth remembering that bran absorbs fluids, so it is important to drink enough water when eating them.

Dietary recipes with bran

Here are some ideas for dietary recipes with bran:

1. Oat pancakes with bran.
2. Bran buns with seeds.
3. Cream of vegetable soup with wheat bran.
4. Muesli with bran and fresh fruit.

Your suggestions

If you have your own suggestions for using bran in your diet or interesting recipes, please share them!Bran is a versatile ingredient that can add variety to our meals.

Recommended articles

If you are interested in a healthy diet and nutritional values, we recommend you check out our other articles on healthy eating, fiber and vitamins.

Bran is an extremely valuable dietary ingredient that can bring many health benefits.They contain a lot of fiber, vitamins and minerals, which support the proper functioning of the body.By adding bran to our diet, we can improve digestion, control appetite and maintain healthy skin.However, remember about possible contraindications and adjust their consumption to your individual needs.Bran is a small grain that can do great things for your health!

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Bran is one of those products that we often omit from our daily diet, not realizing their huge health benefits.In this article, we will take a closer look at bran – what it is, what types of bran it has, what nutritional values and health properties it has, as well as how it can be used in the diet and what are any possible contraindications to its consumption.

Bran – what is it?characteristics and types of bran.which choose?

Bran is the part of the grain that remains after the flour is separated during the milling process.They are rich in fiber, vitamins and minerals, which makes them a valuable component of a healthy diet.There are several types of bran, including:

• Wheat bran: Obtained from wheat grain, it is the most popular type of bran.They contain a lot of fiber and B vitamins.
• Oat bran: Derived from oats, it is known for its ability to lower cholesterol levels and provide soluble fiber.
• Rice bran: Rice bran is more delicate in flavor and lower in fiber than wheat bran, but is suitable for people with gluten intolerance.

The choice of the type of bran depends on individual taste preferences and dietary needs.

Bran – nutritional values, kcal

Bran is a low-calorie dietary component.One hundred grams of wheat bran provides only about 150-170 kcal.However, their real value lies in the content of fiber, vitamins and minerals.Here are some nutritional values of bran:

• Fiber: Bran is one of the best sources of fiber, which supports the functioning of the digestive tract and reduces the risk of intestinal diseases.
• Vitamins: Bran provides B vitamins such as thiamine, riboflavin and niacin, which are essential for metabolism.
• Minerals: Bran is rich in minerals such as iron, magnesium and zinc, which support healthy skin, bones and immune system.

Bran – properties

Bran has many health benefits:

• They regulate the functioning of the digestive tract: Due to the high fiber content, bran improves digestion and prevents constipation.
• Helps you maintain a healthy weight: Bran fiber makes you feel full, which can help you control your appetite and avoid snacking.
• Lowers Cholesterol: Oat bran is known for its ability to lower the level of “bad” cholesterol in the blood.
• Supports healthy skin: Minerals in bran have a beneficial effect on the condition of the skin and hair.

Other uses of bran

Bran can be used not only in the diet, but also in other areas:

• In cosmetics: Bran can be an ingredient of body scrubs that remove dead skin and improve the condition of the skin.
• In baking: Bran can be added to bread, rolls and cakes, which increases the fiber content of baked goods.
• In animal husbandry: Bran is used as an ingredient in livestock feed due to its nutritional value.

Bran – contraindications to consumption

Despite its many health benefits, there are certain situations in which you should avoid consuming bran:

• Gluten intolerance: People suffering from gluten intolerance should choose rice bran or gluten-free products.
• Intestinal diseases: In the case of intestinal diseases, such as Crohn’s disease, bran may be difficult to digest and cause discomfort.

How to prepare bran?what can they be eaten with and what can they be added to?

Bran can be added to many dishes to increase their nutritional value.They can be added to yogurts, smoothies, soups, cocktails, fruit flies, and also used as an ingredient in baked goods.It is worth remembering that bran absorbs fluids, so it is important to drink enough water when eating them.

Dietary recipes with bran

Here are some ideas for dietary recipes with bran:

1. Oat pancakes with bran.
2. Bran buns with seeds.
3. Cream of vegetable soup with wheat bran.
4. Muesli with bran and fresh fruit.

Your suggestions

If you have your own suggestions for using bran in your diet or interesting recipes, please share them!Bran is a versatile ingredient that can add variety to our meals.

Recommended articles

If you are interested in a healthy diet and nutritional values, we recommend you check out our other articles on healthy eating, fiber and vitamins.

Bran is an extremely valuable dietary ingredient that can bring many health benefits.They contain a lot of fiber, vitamins and minerals, which support the proper functioning of the body.By adding bran to our diet, we can improve digestion, control appetite and maintain healthy skin.However, remember about possible contraindications and adjust their consumption to your individual needs.Bran is a small grain that can do great things for your health!