Wheat bran: benefits and harms. How to take wheat bran

What are wheat bran? The benefits and harms of this product will be discussed in this article. We will also tell you about how the bran is obtained, what is included in their composition, what they are needed for, and so on.

wheat bran benefits and harms

General information about the dietary product

Wheat bran, the benefits and harms of which are the subject of controversy among many experts, is a dietary food product. For quite a long time it has been used as a valuable and nutritious feed for livestock and poultry. For humans, bran was considered a simple waste of production, which was obtained as a result of grain processing. However, it should be noted that in pre-revolutionary Russia, the product in question still helped many people to maintain their health.

Wheat bran - what kind of product?

Do you know how wheat bran is obtained? The benefits and harms of this product directly depend on the method of its production.

After the grain is harvested, they must give it a marketable appearance and do everything so that it can be eaten. As a result of such processing, a so-called by-product is formed, which is a hard shell of grains. This is the bran. Moreover, it does not matter at all which grain was processed (wheat, barley, rye, buckwheat or oats). In any case, waste remains in the form of their shells.

Also, bran is called the husk and the smallest dust, which are formed after the grains are ground, cleaned, and then sent to the manufacture of flour or cereals. By the way, in the future, delicious, but not very healthy buns are made from flour. It is from them that people safely gain weight. As for the bran, it is a by-product of production. Its use does not contribute to the accumulation of fat.

wheat bran how to take

Bran composition

What is the composition of wheat bran? Experts say that such a product includes carbohydrates, proteins and fats. In addition, it contains many vitamins and minerals. However, most of all bran contains fiber and coarse fibers.

So what substances are wheat bran available (the price of the product will be presented a little lower)? These include ash, starch, di- and monosaccharides, protein, unsaturated fatty acids, dietary fiber and water. Also, this product contains vitamins such as B1, PP, E and B2.

As for minerals, they are also abundant in bran (zinc and potassium, magnesium and selenium, calcium and sodium, phosphorus and iron, copper and chromium).

Wheat bran: benefits and harms

At first glance, it might seem that the bran is just garbage and waste material. However, it is not. Bran is a very valuable food product. It can be used both for any disease by people who do not complain, and by those who want to improve their health.

As mentioned above, bran contains a huge amount of fiber and dietary fiber, as well as polyunsaturated fats, carbohydrates, protein and protein. Trace elements and vitamins are also components of this product. That is why a large number of dietary recipes include such an ingredient as wheat bran. Reviews of nutritionists say that they saturate the human body quite well, but at the same time they do not have a very high calorie content.

wheat bran bread

Useful properties of the product

Wheat bran bread and regular bran contain beta-glucan. This polysaccharide is able to bind fatty acids in the intestine and significantly lower cholesterol levels. Therefore, we can safely conclude that this product helps to cleanse blood vessels.

The bran contains selenium. In combination with vitamin E, it is directly involved in all oxidative processes in the body, as well as in the synthesis of DNA cells.

Wheat bran, the price of which is not very high and is about 90 rubles per 500 g, should be included in your diet for those who suffer from diabetes mellitus. After all, by adding a couple of tablespoons of a secondary product to food, you can easily change the glycemic index of any dish.

It should also be noted that with the regular use of wheat or any other bran not only decreases blood sugar, but also strengthens the immune system, and also improves metabolism.

Milled and granulated wheat bran is the main source of coarse fibers, fiber and trace elements. Such a product is comparable to a conventional brush. It easily removes all unnecessary from the human body, and also improves intestinal motility and easily copes with constipation.

granulated wheat bran

Few people know, but bran is capable of absorbing a lot of toxins that accumulate in the body. These are rather coarse fibers that are not digested by the body or absorbed by it. They just swell inside the intestines, cleanse it, and also absorb fats, excess water and toxins.

Pros of eating bran

Crispy wheat bran should be included in your diet. Indeed, thanks to this, the beneficial microflora of your intestines will noticeably increase its growth. This is due to the fact that the bran is full of fiber, and nothing will prevent the flora from multiplying and performing its direct tasks.

With a healthy gut, a person's appearance becomes more attractive and healthy. Nails, hair and skin are also well-groomed.

It should be said that bran is a natural calorie blocker. By consuming such a product every day, you can easily regulate your weight. It gives you a feeling of fullness, but it does not contain many calories.

Once in the stomach, the bran swells, and it seems to a person that he is already full. However, it should be remembered that without additional physical activity, using only one wheat husk, it will be very difficult to achieve a result in losing weight.

Bran is not a way to lose weight, but only a small part of a whole range of individual measures.

wheat bran how to use


It would seem that after all of the above, the benefits of wheat bran for the human body are undeniable. However, do not forget that any product has its own contraindications. Moreover, its abuse can be quite harmful.

In view of the fact, in some cases, the stomach needs a gentle regimen, and the bran is a rather coarse food, they are contraindicated in:

  • gastritis;
  • colitis;
  • stomach ulcer, especially in the acute stage.

It should also be noted that in no case should you combine the use of wheat bran with a low-calorie diet. As a result of such a regime, you may experience a breakdown, as well as depletion of the body.

Bran binds and removes not only toxins, but also useful substances. In this regard, their long-term use can easily lead to a deficiency of certain trace elements or hypovitaminosis.

The daily dosage of wheat bran for a person should not exceed 30 grams.

Wheat bran: how to take?

Most people have no idea that such a product can be eaten. And the sooner you master this information, the sooner you will begin to lead a healthy lifestyle.

How should wheat bran be cooked? How to eat them? These questions are very often asked by those people who decide to get rid of health problems naturally.

crispy wheat bran

Many housewives mistakenly believe that you can cook porridge from bran. This is indeed the case. However, during heat treatment, most of the useful substances of the product simply evaporate. In this regard, experts recommend including only raw wheat bran in your diet. How to eat them? To do this, 2-3 dessert spoons of the product can be mixed with natural yogurt and enjoy the healing process. Also, bran is often added to ready-made and slightly cooled cereals.

If you decide to use bran for breakfast, then you should simply wash it down with plain drinking water.

Where are they sold?

Wheat and other types of bran can be purchased at any pharmacy. Moreover, such a product is often sold in supermarkets among diabetic products. It can also be found on the market.

Before consuming bran, remember that our ecology is polluted. Therefore, in order to reduce the effect of toxins and other harmful substances on the human body, this product is recommended to be disinfected. To do this, it can be soaked in water, periodically draining it.

Also, bran is often disinfected in the oven and microwave. However, I would like to note that in this case, some of the vitamins and minerals evaporate.

Can I give it to children?

To normalize the digestive system, children should only be given bran after three years of age. In this case, the product must be pre-soaked in water. It is advisable to use it in childhood along with the main food.

bran wheat reviews

How to store correctly?

Most often, wheat bran is sold in plastic bags placed in cardboard boxes. In order to keep such a product fit for consumption longer, it is recommended to move it into glass and hermetically sealed jars. It is advisable to keep the bran in a dry and dark place.

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