Wheat bran is the outer part (pericarp) of wheat seeds that is usually removed during flour production and used to feed farm animals.

Today, more and more nutritionists are paying attention to the benefits of wheat bran, so they are returning to our tables. Let's study their properties and nutritional value and possible contraindications.

What is wheat bran

Wheat bran is outer shell of wheat seeds. It is usually discarded and used to feed animals.

Today, however, we have realized that wheat bran has several properties that can improve human health and is therefore an important component of a healthy diet.

Calories and nutritional value of bran

From a nutritional point of view, wheat bran is rich in minerals and fiber (compared to other types of bran, it contains 40-50% more fiber), and it also contains other very important nutrients.

Below is the nutritional value of wheat bran - calorie content, content of macro- and microelements (per 100 grams):

• Kcal: 216
• Carbohydrates: 76.5% or 64.51 g. Of which 0.41 g simple sugars
• Squirrels: 18.44%, i.e. 15.50 g
• Lipids: 5.04% or 4.25 g. Of these, 0.63 g are monounsaturated fatty acids, 2.12 g are polyunsaturated fatty acids and 0.63 g are saturated fatty acids
• Cellulose: 42.8 g
• Vitamins: 0.520 mg vitamin B1; 0.57 mg vitamin B2; 13.57 mg vitamin B3; 2.18 mg vitamin B5; 1.30 mg vitamin B6; 79 mcg folic acid; 1.49 mg vitamin E; 1.49 mcg vitamin K and 74.4 mcg vitamin J
• Minerals: 73 mg calcium, 1013 mg phosphorus, 2 mg sodium, 10.57 mg iron, 1182 mg potassium, 611 mg magnesium, 7.27 mg zinc, 11.5 mg manganese, 0.99 mg copper, 77.6 mcg selenium
• Water: 9.89 g
• Other substances: 6 mcg carotenoids, including lutein and zeaxanthin
• Amino acids: wheat bran contains all essential amino acids in amounts from 1 to 2.8 g

Properties and benefits of wheat bran

Wheat bran has numerous benefits for human health, particularly in relation to the gastrointestinal tract. However, their consumption also has contraindications.

Among the important properties of wheat bran it should be noted:

• High content of insoluble fibers, which stimulate intestinal motility, preventing constipation and promoting bowel regularity.
• Due to its fiber content, wheat bran reduce the absorption of fat and sugar, have low glycemic index and therefore do not cause sudden changes in blood sugar levels, and the feeling of fullness comes almost instantly.
• The ability of wheat bran to maintain constant levels of sugar, cholesterol and triglycerides in the blood is useful in treatment and prevention metabolic diseases such as diabetes, metabolic disorders or obesity.
• The ability to reduce fat absorption may also be beneficial when you adhere to diets. Taking wheat grains daily will definitely help you lose weight.
• Due to the content of vitamins and minerals, they have good antioxidant effect against free radicals, promote restoration of skin and hair.

Contraindications and side effects

Although wheat bran has many beneficial properties, in some cases its consumption is contraindicated as it can cause problems.

• Are you suffering from flatulence or bloating. Because bran increases the amount of gas in the intestines as bacteria digest fiber, forming gases.
• Are you suffering from diverticulum or diverticulosis. Diverticula are protrusions of the walls of the colon in the form of a pouch, inside which bran residues can accumulate. If the remains inside the diverticulum rot, it can even lead to perforation.
• Are you having problems with vitamin or mineral deficiency, since long-term consumption of bran reduces the absorption of fats and sugars, as well as vitamins and minerals.
• Are you suffering from celiac disease or gluten intolerance. In this case, you should choose gluten-free bran.
• Are you suffering from allergy or intolerance or hypersensitivity to nickel. Wheat bran can contain quite large amounts of this metal.
• Additionally, wheat is often grown with pesticides and chemical contaminants, so consuming wheat bran daily may be harmful to your health.
• Wheat bran is also sufficiently high-calorie food and overconsumption may lead to unwanted weight gain.

Delicious ideas with wheat bran

Now I want to offer two recipes that involve the use of bran and are suitable for breakfast, snacks or instead of bread.

• Bran muffins: mix 100 g wheat bran, 100 g wheat starch, 150 ml milk, 100 g sugar and egg. Add diced apple and raisins, previously soaked in water or milk, to the mixture. Add one packet of baking yeast and pour the mixture into muffin tins. Place in the oven at 180 degrees for half an hour, then let cool and serve.
• Focaccia with bran: for this recipe you need 28 g of wheat bran, 300 g of flour, a packet of pizza or bread yeast (or brewer's yeast), chopped herbs to taste (rosemary, sage, thyme, basil, etc.), half a glass of olive oil and two tea spoons of salt. Mix everything and leave for 3-4 so that the mixture has time to rise, and then bake for half an hour at 230 degrees. After cooking, the pie can be sprinkled with pepper or coarse salt and rosemary.

Rye bran, like wheat and oat bran, are grain residues that result from grinding grains into flour. Rye bran is the single most digestible grain. Bran is the outer shell of the grain, rich in fiber, vitamins and minerals. They are inexpensive, tasty and healthy. This means that the number of recipes containing bran is only increasing.

Once they were classified as industrial waste, today they are valued for their content of useful substances. There are many types, making it difficult to choose. The rye balls are the best flavored ones, but they contain a lot of sugars and unhealthy fats and are not a good choice. It is better to eat the simplest, but less harmful ones.

Rye bran works well when you want to lose extra pounds.

Also they:

• contain fiber, which is responsible for intestinal motility and the functioning of the entire digestive system, providing a long-lasting feeling of satiety;
• fight constipation;
• develop favorable bacterial flora;
• reduce the level of bad LDL cholesterol;
• regulate blood glucose levels;
• cleanse the body of various toxins;
• provide B vitamins and minerals;
• reduce the risk of colon cancer;
• have a positive effect on metabolism and are recommended for weight loss;
• stimulate the secretion of bile into the digestive tract.

They should be consumed daily as an integral part of food that helps maintain good health and cleanses the body of toxins. People eat less fiber than the Institute of Nutrition recommends. They are eaten as muesli, in addition to yogurt, salads, oatmeal, milk and added to baked goods. They are also good as breadcrumbs. It is important to consume plenty of liquid along with rye bran. The amount of non-carbonated drinks should be at least 1.5 liters, and ideally 2 liters.

Harm of bran

Although it boasts numerous valuable properties, bran is not for everyone to eat. List of main contraindications for use:

• disorders of the digestive system (enteritis, pancreas, stomach, liver disease, stomach ulcers, gastroesophageal reflux, diarrhea, vomiting);
• bone diseases (osteoporosis);
• anemia (anemia);
• kidney and urinary tract diseases;
• infectious diseases (flu);
• recovery after surgery.

The golden mean and moderation - these principles should also be used in a healthy diet. Don't overdo it with the rye casing either. Consuming it in moderation can bring positive results, but taking it in excess can cause:

• abdominal pain;
• constipation;
• allergic reactions;
• hormonal imbalance;
• sensitive bowel syndrome;
• bloating.

Phytic acid and lectin contained in bran, cellulose and pectin interfere with calcium absorption. Excessive consumption may also reduce the absorption of iron and zinc.

How to eat bran

It is suggested that the maximum dose is 2-3 tbsp. l. in a day. They are introduced gradually (each body may react differently). You should start with 1 tsp, later the content per serving can be increased. It is not recommended to take the daily dose at one meal (especially if it is 2-3 tablespoons), but it is worth adding them to several meals.

The advantage of bran is its relatively neutral taste, which makes it possible to use it in dry and sweet dishes.

Here are some ways to use it:

• add to yoghurts, fruit milkshakes, mixed cereals, baked goods (cakes, homemade rolls);
• consume with milk, kefir, buttermilk;
• eat with fresh and dried fruits;
• good for goulash, stews, salads.

It's a good idea to replace flour with bran when breading meat or frying other foods. Simply mix them with your favorite spices and sprinkle on the product before baking.

There are many ways to eat the product, don't be limited by your imagination. Including them in your diet, in addition to being a tasty addition to your meals, you will receive and feel beneficial effects on your health.

Rye bran for weight loss

Cereal shells have become popular among people following a healthy diet. They are valued not only for their taste, but also for their usefulness. They help in the fight against excess weight by limiting the absorption of fat from food and controlling appetite. This is the basis for a cleansing diet for the intestines and the whole body. Eating bran with a large amount of fiber, which regulates the digestive system, accelerates intestinal peristaltic movements, as well as vitamins and minerals. Valuable ingredients are vitamins B and A, minerals: calcium, chromium, iron, which cleanse the body. Rye bran absorbs harmful substances from our body. One of the most important benefits is the properties of rye bran to create a feeling of fullness.

Those wishing to lose weight should avoid eating granulated bran, because... this type of bran often contains solid vegetable fats and glucose-fructose syrup,

Simple and healthy recipes

Summer cocktail

Take 150 ml of 2% milk, banana, 4-5 pcs. strawberries, 2 tbsp. l. blueberries, 2-3 tbsp. l. raspberries, 1 tbsp. bran, 1 tsp. Flaxseed. Place all ingredients in a blender and mix. The finished product can be sweetened with a small amount of honey.

Fruit dessert

Ingredients: 1 kiwi, 10-15 pcs. strawberries, 150 g natural yogurt, 1 tbsp. l. rye bran, 1 tsp. honey Grind the kiwi and strawberries in separate dishes. Place 2 tbsp in a salad bowl. l. yogurt, strawberry mousse, 2 tablespoons of yogurt, 1 tsp. bran, kiwi mousse, etc. Garnish the top of the dessert with the rest of the yogurt, honey and whole strawberries.

Composition of rye bran

The rye husk contains protein with low biological value (a small part is absorbed) and unsaturated fatty acids, which are extremely important for the proper functioning of the entire body.

The chemical composition of the rye shell differs from wheat and contains 30% less phosphorus and 50% less zinc. It is a good choice for people with hypertension and heart disease because... they have a high content of potassium and magnesium. The fiber contained in bran is the most important and basic component. It can be classified as irreducible carbohydrates, that is, those that are not digested or absorbed in the gastrointestinal tract and are insoluble in water. Fiber is not a source of energy, but plays an important role in the proper functioning of the digestive system. Its beneficial effects are observed in people struggling with excess body weight, because they swell, increase in volume and fill the stomach, creating a feeling of fullness.

Calorie content 1 tbsp. weighing 4 g - 8 kcal, calorie content of 1 glass, weighing 35 g - 72 kcal.

Comparative table of caloric content of products

Product	Nutritional value 100 g
Calories (kcal)	Protein	Carbohydrates	Fats
Wheat	185	16,5	61,0	4,6
Oatmeal	361	18,0	45,6	7,7
Oatmeal (Santa)	376	17,3	55,7	7,0
Rye	205	15,0	26,0	4,3
Rye (Santa)	281	15,0	26,0	4,3
Buckwheat	336	12,6	69,3	3,1
Roasted rye	319	13,0	49,0	2,6
Roasted rye (Santa)	319	13,0	49,0	2,3

Nutrients are essential for the life, growth and development of every organism. This is why knowing the composition of the foods that are part of our diet is so important. Each of us, depending on age, gender, height, weight and level of activity, has different calorie needs. The tables, as well as the calorie calculator, allow you to check and compare the number of calories in many popular dishes.

For the sake of your own health and body, a calorie chart can be an invaluable tool for creating a daily balanced diet that will help you stay fit.

Bran represent the hard shell of grain obtained during the production of flour. This product remains when processing various grains, for example, wheat, rye, barley, rice, flax, etc.

There is a certain classification depending on the degree of grinding. So, coarse, large, fine and small bran can be distinguished. On store shelves you can also find granulated bran, which is a regular pressed product.

Initially, bran was used exclusively as feed for farm animals. People began to eat them relatively recently. Bran is eaten as a separate product and is also used in cooking. To improve the taste, manufacturers add various additives to the bran: apples, cranberries, carrots, etc.

Composition and beneficial properties

The beneficial properties of bran are primarily due to the fiber content in their composition, which has a beneficial effect on the functioning of the digestive system. They are recommended to be used both as prophylaxis and during the treatment of gastrointestinal diseases. In addition, fiber resists the absorption of cholesterol into the blood and binds bile acids in the intestines, which are harmful to the body. This in turn is excellent prevention of the development of atherosclerosis. Bran helps remove nitrates from the body, which can be found in fruits and vegetables.

Bran contains B vitamins, which have a positive effect on the activity of the nervous system, the process of hematopoiesis and the functioning of the entire body. This product contains vitamins A and E, which are necessary for the production of collagen, which is important for skin condition. Bran contains potassium, a mineral necessary for the normal functioning of the cardiovascular system. They also contain magnesium, copper, selenium and other macro- and microelements. Bran is useful for people with diabetes because it slows down the breakdown of starch.

It is also worth mentioning choleretic effect bran. That is why they are recommended for use if there are problems with the liver, gall bladder, pancreas, gastritis, etc.

In addition, bran contains quite a lot of polyunsaturated fatty acids, which take part in fat metabolism and in the formation of cell membranes.

Bran for weight loss

Bran for weight loss is recommended by all nutritionists. This is primarily due to the presence of a large amount of fiber, which helps cleanse the intestines of waste products and various toxins. With regular use, the functioning of the intestines and the entire digestive system is normalized. Bran contains a lot of dietary fiber, which, when it enters the stomach, swells and is digested for a long time, which allows you not to feel hungry. Bran helps normalize metabolism, which is important for the weight loss process.

It is worth mentioning the calorie content of bran, which directly depends on the type of grain from which it is obtained. Buckwheat bran is considered the most high-calorie (364.6 kcal per 100 g of product), and oat bran is non-caloric (only 40 kcal). The calorie content of wheat bran is 165 kcal, rye bran – 221 kcal, and rice bran – 316 kcal.

Most Popular bran diet is the Dukan diet, but there are other options. Basically, Each person can create an individual diet for themselves, based on basic rules:

1. It is necessary to exclude coffee, alcohol, sweets, flour, carbonated drinks and fatty meats from the diet.
2. The total calorie content of the daily menu should not be more than 1300 kcal.
3. Meals should be fractional.
4. The diet can last from 5 to 15 days.
5. It is recommended to prepare for the diet by gradually reducing the calorie content of your diet.
6. You can consume bran no more than 3 times a day and no more than three tablespoons.

How to take bran?

Nutritionists advise taking bran separately from other foods. There are several popular and effective options:

It is important to drink plenty of water when consuming bran.(minimum 2 l). Otherwise, constipation may occur. The body must gradually get used to bran, so it must be introduced into the diet carefully. You should start with 1 tbsp. spoons and, in general, bring the amount to 3 tbsp. spoons

Use in cooking

Bran is used infrequently in cooking, since many simply do not know what can be done with it. In general, they can diversify almost any dish, and most importantly, make it healthy and satisfying.

Bran can be added to salads, cereals and first courses. It is enough to add a small amount to the prepared food and mix thoroughly. They are added to meat dishes, for example, cutlets, meatballs, etc. Bran is especially popular in making baked goods. They are placed in bread, buns, pancakes, cookies, pies, casseroles, etc. Bran is also used to prepare homemade drinks, for example, kvass and jelly.

Benefits of bran and treatment

The benefits of bran and its treatment are widely used in folk medicine and home cosmetics. Infusions and decoctions can be used for colds and throat problems. The product has a positive effect on the functioning of the stomach and intestines. There are also recipes for general strengthening of the body.

To prepare infusion to normalize bowel function, you need to take 1 tbsp. bran, pour 1 liter of boiled water over it and leave for 8 hours. After time, strain the infusion, add 1 tbsp. spoon of honey and consume throughout the day.

Can be cooked restorative decoction. To do this, rinse 200 g of bran well, pour 1 liter of boiling water over it and cook over low heat for an hour. Then strain and add lemon juice. Another option for healing the body and strengthening the immune system: take 1 tbsp. spoon of bran, pour 2 tbsp. boiling water and cook over low heat for 40 minutes. Then add 1 tbsp. spoon of honey and boil again. The decoction should be consumed warm, 50 g 4 times a day. This is a great energy drink.

For people with constipation This decoction will do. It is necessary to pour 2 tbsp. spoons of bran 1 tbsp. hot milk, wrap and leave for 35 minutes. or simmer over low heat for 15 minutes. It must be consumed 2 times a day for a month.

As we have already said, bran can be used for the treatment of bronchitis. To do this, you need to prepare the following infusion: pour 400 g of washed bran into 1.5 liters of boiling water and leave for half an hour, and then strain. Use the infusion instead of tea.

In home cosmetics, bran is used in face, hair and body care products. Masks are recommended for people with sensitive skin, as well as those prone to inflammation. They will also help with peeling. You can prepare a peeling agent from bran, and use the decoction for washing. Hair cosmetics with bran improve nutrition and make hair silky.

Harm of bran and contraindications

Bran can cause harm when consumed in large quantities, since this can cause bloating, flatulence, constipation, etc. The product is contraindicated for people with intolerance and sensitivity to gluten. Considering the content of a large amount of dietary fiber, bran should be treated with caution if you have problems with the gastric mucosa. It is forbidden to use bran for people with stomach disorders and duodenal ulcers. Another important feature is bran reduces the absorption of drugs. It is not recommended to consume bran for a long period of time, since it does not allow the body to properly absorb important minerals, and this, in turn, significantly reduces immunity.

It is worth considering that bran is susceptible to damage by flour mites, and this can lead to the development of problems with the biliary tract. Bran may contain mold and microbes. Therefore, if there are suspicions about the quality of the bran, they should be calcined in a frying pan.

The calorie content of bran per 100 grams depends on the type of product. This article discusses all the most popular bran among buyers.

The calorie content of oat bran per 100 grams is 319 kcal. 100 g of product contains:

• 18.2 g protein;
• 7.6 g fat;
• 45.4 g carbohydrates.

Oat bran is saturated with beta carotene, vitamins B, A, E, C, H, PP, K, as well as minerals calcium, sodium, potassium, zinc, silicon, cobalt, chromium, selenium, copper, iron.

The calorie content of oat bran in 1 tablespoon is 22.3 kcal. This amount of product contains 1.27 g of protein, 0.53 g of fat, 3.18 g of carbohydrates.

Calorie content of wheat bran per 100 grams, in 1 tablespoon

The calorie content of wheat bran per 100 grams is 179 kcal. In a 100 gram serving of the product:

• 14.6 g protein;
• 4 g fat;
• 20.8 g carbohydrates.

Wheat bran is characterized by a high content of vitamins B1, B2, B6, B9, E, A, minerals phosphorus, copper, zinc, iodine, calcium, magnesium.

The calorie content of wheat bran in 1 tablespoon is 12.53 kcal. A tablespoon of product contains 1 g of protein, 0.28 g of fat, 1.46 g of carbohydrates.

Calorie content of rye bran per 100 grams, in 1 tablespoon

Calorie content of rye bran per 100 grams is 220 kcal. 100 g of product contains 11.1 g of protein, 3.3 g of fat, 31.8 g of carbohydrates.

Rye bran is rich in zinc, iron, magnesium, phosphorus, and vitamins B, A, K, and E.

The calorie content of rye bran in 1 tablespoon is 15.4 kcal. A spoon of the product contains 0.77 g of protein, 0.23 g of fat, 2.23 g of carbohydrates.

Calorie content of bread with bran per 100 grams

Calorie content of bread with bran per 100 grams is 226 kcal. 100 g of product contains:

• 7.48 g protein;
• 1.33 g fat;
• 45.1 g carbohydrates.

Bran bread contains large quantities of vitamins B, E, PP, C, iron, zinc, potassium and many other minerals. This product is recommended for inclusion in the diet for diseases of the liver and gastrointestinal tract.

Calorie content of biscuits with bran per 100 grams

The calorie content of homemade bran cookies per 100 grams is 92 kcal. 100 g of product contains 14.1 g of protein, 2.3 g of fat, 3.12 g of carbohydrates.

Recipe for making bran cookies:

• 0.3 kg of low-fat cottage cheese is ground with 1 chicken egg;
• 100 g of bran is added to the resulting mixture;
• mix all components thoroughly;
• Place a tablespoon of cookies on a parchment-lined baking sheet;
• cookies are baked in the oven at 170°C for 20 minutes.

Calorie content of bran bread per 100 grams

The calorie content of bran bread per 100 grams (using the example of Lyubyatovo bread) is 390 kcal. 100 g of product contains 6.5 g of fat, 70 g of carbohydrates, 11 g of protein.

The composition of the bread consists of wheat flour, wheat bran, vegetable oil, sugar, soda, whey powder, salt, and yeast.

Calorie biscuits with bran per 100 grams

The calorie content of biscuits with bran per 100 grams is 394 kcal. 100 g of product contains:

• 10 g protein;
• 8.8 g fat;
• 68.3 g carbohydrates.

Bran biscuits are dry bread cakes characterized by increased nutritional value. Any bran is suitable for making biscuits.

Calorie content of oat bran porridge per 100 grams

The calorie content of oat bran porridge per 100 grams is 60 kcal. In 100 g of dish there are 3.52 g of protein, 2.68 g of fat, 5.41 g of carbohydrates.

Porridge recipe:

• 200 ml of milk is heated on the stove;
• pour 30 g of oat bran into non-boiling milk;
• The porridge is brought to a boil and then cooked for 2 minutes.

Calorie content of crackers with bran per 100 grams

The calorie content of a cracker with bran per 100 grams is quite high and amounts to 417 kcal. 100 g of snack contains:

• 9.21 g protein;
• 14 g fat;
• 63.4 g carbohydrates.

The product is rich in vitamins B1, B2, E, PP, potassium, calcium, phosphorus, and iron.

Calorie content of bran flour per 100 grams

Calorie content of oat bran flour per 100 grams is 319 kcal. In 100 g:

• 17.9 g protein;
• 7.2 g fat;
• 45.4 g carbohydrates.

Oat bran flour is an extremely healthy product. With its regular use, metabolic processes are normalized, weight is reduced, and the body is intensively cleansed of waste and toxins.

Benefits of oat bran

The following benefits of oat bran are known:

• the product is rich in fiber, which is necessary to normalize the functioning of the gastrointestinal tract;
• Bran contains cholesterol-lowering and fat-binding substances;
• the product is rich in vitamins and minerals necessary for the health of hair, nails, nervous and skeletal systems;
• Lutein bran is useful for maintaining good vision;
• Bran is saturated with lycopene, a natural antioxidant that inhibits the accumulation of bad cholesterol.

Harm of oat bran

You should avoid consuming oat bran if:

• peptic ulcers of the stomach and intestines (the product contains a lot of coarse, difficult-to-digest fiber);
• chronic gastritis and colitis;
• lack of vitamins in the body (it has been proven that in large quantities bran binds and removes useful substances from the body).

Any medications should be taken no earlier than 6 hours after eating bran. Otherwise, medications will be absorbed by the bran.

Nutritionists do not recommend eating more than 30 g of oat bran daily.