Bran have recently become a popular component of the diet of people who are trying to make a healthy diet. Due to the high content of fiber they are generally known as effective way from constipation. You can also use them during weight loss. They limit the absorption of fat from food and help to control appetite. In addition, they are the basis of diet, bowel cleansing and the entire body. Magicforum figured out how bran help to lose weight.
What is bran and who should use them?
Bran formed from grinding different types of crops. In their structure — the outer layer of grains. This product has long been considered waste generated in the production of flour, it was used as animal feed. But at the end of the twentieth century it was recognized that they have nutritional value and contain ingredients that can be a Supplement to the daily diet. In stores you can find buckwheat bran, oats, wheat, rye.
Depending on the grain of the bran, they differ in the content of valuable components in determining their properties and applications. Practical option is the preparation of mixtures of bran thus, to take advantage of all of their species. In the case of granular products should pay attention to the fact that often these are added to solid vegetable fats and glucose syrup-fructose, that is the ingredients that should be avoided, especially when using diets for weight loss.
Bran is known primarily as an excellent source of fiber. They should be in the diet of all who:
That contain bran – vitamins, fiber, minerals?
Bran contain all the essential nutrients – fats, proteins and carbohydrates. The first of them – protein is around 17 %. The fat content in the tissue depends on the grain, which was subject to processing. A lot of fat contain oat bran. Basically it is a necessary unsaturated fatty acids that are very necessary for the normal functioning of the body.
The bran also contains vitamins. It is worth to mention vitamin E, which is characterized by great potential. It restores the epidermis, removes free radicals that damage cells. Bran a lot of B vitamins, which are important for metabolic processes and nervous system.
This product also contains large amounts of mineral components such as magnesium, zinc, iron or potassium. Their bioavailability, i.e. the possibility of use by an organism is relatively low. Which means that other ingredients which are found in the bran limits the absorption of these elements.
The main and most important component of the bran is cellulose. It can be defined as substances classified as non-recoverable carbohydrates, and therefore, those are not digested and not absorbed in the stomach. Fiber is not a source of energy. For plays an important role in proper digestive system.
Distinguish two fractions of fiber – soluble and insoluble in water. Bran, depending on the grains from which they are derived, contain different proportions of individual fractions of fibers. For example, oat bran is a source of water soluble fibers (they contain beta-glucan) and insoluble fibers. It is recommended that the daily ration was attended by about 25 g of this ingredient.
Fiber for bowel cleansing and constipation
Fiber is not soluble in water, increases stool bulk, which leads to the fact that they irritate the intestinal wall and because of this, undigested food residues are moved faster to the final area of the gastrointestinal tract.
Insoluble fiber is a major component of the diet for preventing constipation. A diet rich in this component is the best diet to cleanse the bowel. Accordingly, a large consumption of fiber has the effect on reducing the risk of development of hemorrhoids. Fiber is one of the important elements in the prevention of colon cancer.
Fiber from bran helps to lose weight and cleanse the body
Soluble fiber, as the name implies, is able to bind water in the digestive tract. It forms gels with high viscosity, which thicken the contents of food and slows the passage of undigested food residues through the digestive tract. In addition, thanks to some of the contained substances, it can clean the body of toxins such as heavy metal ions. In the colon it is fermented by bacteria also found in this environment. The effect of such transformations is the creation of many of the substances useful for the body. Researchers have shown that it reduces the risk of colon cancer.
Soluble fiber also has the ability of binding of bile acids required for the efficient digestion of fats from food, reducing their absorption from the gastrointestinal tract. It has a small amount of calories (1 g of soluble fiber – 2 calories).
Therefore, the inclusion in the diet of bran, rich in fiber is a wonderful way to reduce weight. The beneficial properties of bran can be used, provided that their amount in the diet is not too high and if the reception of the bran will be accompanied by large consumption of water. To fiber completed its important role in the body, you must provide him plenty of fluids.
Both soluble and insoluble fiber play an important role in appetite control. Foods rich in this component is more exposed to digestion and cause a slower rise in glucose levels. This, combined with the ability to swell, giving a greater feeling of satiety. In the long term also reduces fluctuations in blood glucose levels, which significantly complicate the control of appetite.
Who should abandon bran?
There are a number of diseases in which the inclusion of bran to the diet is not recommended. These include, in particular:
- diseases of the stomach and intestinal (including liver, gastro-esophageal reflux, peptic ulcer disease, inflammation, rhinitis);
- kidney disease;
- anemia, i.e. anemia;
- the period of convalescence after surgery.