Bran and oatmeal – what are the differences between these two products? It turns out that it is worth choosing the former for breakfast, even though they are not as popular as cereals. Bran is a treasure trove of nutritional values. Find out what oat bran is good for and how to use it in the kitchen.
Oat bran is the fruit and seed covering of oat grains, which contains a lot of nutrients. Although bran is a high-calorie product (100 grams contains approximately 350 kcal), it is still worth including it in your daily diet. It’s best to eat them for breakfast when your metabolism works best.
Oat bran is a rich source of dietary fiber, but also valuable vitamins and minerals. They provide B vitamins, iron, zinc, manganese and selenium. They also include: strong antioxidantsspecifically avenanthramides, which have antioxidant properties.
Bran and oat flakes are often confused with each other, but they are completely separate products. They differ in the way the grain is processed. The flakes are made from pressed oat grains without husks and are light cream in color. Oat bran is the hull that is ground and becomes a powder. However, they contain the most nutritional value and are worth taking from the store shelf. Flakes will not provide as many valuable micronutrients.
Why is it worth eating bran? ? Numerous valuable nutrients bring many health benefits to the body. Thanks to the fiber, they fill you up for longerand at the same time provide vitamins and minerals. This way support maintaining a slim figure.
Bran helps reduce too high levels of bad cholesterol and sugarregulate blood pressure and remove toxins. They are especially recommended for people who care about the health of their digestive system and maintaining proper blood glucose levels. They support the cleansing of the intestines from remaining food remainsprevent persistent constipation, maintain proper intestinal bacterial microflora and protect against the development of cancer.
The presence of antioxidants makes bran have antioxidant properties. They are indicated prophylactically in case of circulatory system diseases. They reduce the risk of stroke, atherosclerosis and coronary heart disease. They also relieve inflammation.
Dietitians agree that it is worth eating both oatmeal and oat bran for breakfast. Flakes do not provide as much value as bran, but bran is high in calories. 3 tablespoons a day bran is absolutely enough to provide the body with a solid portion of nutrients and energy. That’s not the only reason why they cannot be consumed in excess. They contain phytocyanates, which may hinder the absorption of some trace elements.
How to eat oat bran? If you are just adding them to your diet, do it carefully, starting with 1-2 tablespoons. Large doses of fiber could cause unnecessary digestive system problems. Slow implementation will allow your body to get used to the new product.
You should also remember that water is needed to digest bran. If you eat bran regularly, drink up to half a liter of water more than recommended. They can be eaten rawwithout the addition of water or milk. It is worth using them in the kitchen in a similar way to cereals. They will be perfect for natural yogurt, cocktail or smoothie. They can also be used to make dessert and cake – they will thicken the mass wonderfully.
Source: Terazgotuje.pl
