Bran is produced during grain milling such as, among others, wheat, oats, rye, corn or buckwheat. This is the outer layer of the grain, i.e. its shell. The ingredient seems very inconspicuous, but its health properties make it completely different.
The composition of the bran may varydepending on the grain they are made from, but they nevertheless have certain features in common. First of all, bran they contain a lot of valuable fiber. They mainly deliver B vitamins, magnesium, phosphorus, ironpotassium, zinc, selenium, calcium and manganese. Plus they are low in calories and have a low glycemic index.
The high fiber content in bran will make it eating them will support your digestive system. The ingredient will improve intestinal peristalsis, supporting the cleansing of deposits and toxins. This will prevent constipation and regulate the rhythm of bowel movements. In addition will increase the amount of digestive juice producedwhich will support the digestion of fatty, heavy foods.
Bran will help you lose excess weight. Again, thanks to fiber, just a small amount of bran is enough to fill you up. You will feel full for a longer time, preventing you from snacking between meals.
Eaten regularly bran will lower cholesterol levels and blood pressure, protecting the body against the development of cardiovascular diseases, such as: atherosclerosis, hypertension. Plus bran they will limit the absorption of sugar and slow down the increase in glucose levels after meals. This way they will prevent diabetes.
Besides, bran can have a positive effect on the nervous system. They improve memory, concentration and faster learning. They will prevent depression by improving your well-being.
There are many types of bran, and what they are depends on what grain they are made from. The most common ones in stores are wheat and oat bran. In addition, there are also available, among others: spelled, rye or those made from einkorn. All of them are very healthy.
However, einkorn bran is considered the healthiest. They are rich in protein and amino acids such as phenylalanine, methioine, tyrosine. They also contain magnesium, iron, zinc and manganese. Of all brans, they have the fewest calories and the most fiber.
Bran has a very universal tasteso they can be eaten in many ways. Importantly, you can eat them rawso they will work well as an addition to fresh, green salads or cocktails.
Besides, the most popular use of bran is enrichment bread and rolls with them. We can easily include them in our diet by adding them for dough for pancakes, pancakes, waffles and omelets. They go well with oatmeal or yogurt with fruit.
Source:zdrowie.interia.pl, guster.pl
