They are created during grain milling and are its by-product. The most common ones are wheat and oat. We can find them in most grocery stores and supermarkets. Their price ranges from PLN 5 to PLN 10 per kilogram. Usually overlooked, but they have numerous health properties. Already know what I’m talking about?
We can consider…bran as a superfood. All types share specific features. Namely, they are famous for the fact that they contain large amounts of dietary fiber. In addition, they are rich in B vitamins and minerals, such as magnesium, phosphorus, iron, potassium, calcium, manganese, zinc and selenium.
As mentioned earlier, they have a positive effect on the digestive system. They cleanse the intestines of deposits and toxins, thereby improving their peristalsis. They may therefore be helpful with constipation. In addition, they increase the amount of digestive juice, making it easier to digest fatty, heavy food.
Moreover, they help in losing extra kilos. All because of the fiber content, which makes us feel full for a longer time, so we don’t feel like snacking between meals. It’s worth knowing that regular consumption of bran helps reduce the level of “bad” cholesterol and blood pressure. Therefore, the likelihood of developing cardiovascular diseases is reduced. We are talking about atherosclerosis and hypertension.
Bran can also lower blood sugar levels, thereby reducing the risk of diabetes. Moreover, they also have a positive effect on the nervous system, improving memory and concentration.
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In stores you can most often find wheat and oat bran. However, there are many other types of this product, namely corn, spelled, rye or einkorn. Each of them is healthy.
However, einkorn bran is considered the healthiestbecause they contain the most fiber and the least calories. In addition, they are a source of protein and amino acids, i.e. phenylalanine, methionine, tyrosine.
We can eat bran raw. They have a natural, slightly nutty flavor. That’s why it’s worth adding them to millet, yogurts, soups, sauces, salads, cocktails and smoothies.
They are also suitable for baking, e.g. muffins, pancakes, omelets, pancakes, waffles, bread and rolls. To start with, it is enough to eat 1 tablespoon of bran a day. Over time, we can increase the amount to 2-3 tablespoons.
