Why adding bran to your diet can transform your health

Bran and porridge have much in common. Bran is the outer layer of grains from which flakes are made, and they are the result of grinding cereals such as wheat, oats, rye, or spelt. Once considered waste, today, bran is valued for its health properties. It contains substantial amounts of fibre, minerals, and vitamins concentrated precisely in this outer part of the grain.

In stores, it's easy to find different types of bran. The most popular are wheat, oat, and rye bran. All contain fibre but differ in composition and properties. Wheat bran is the richest in fibre, making it ideal for people on a diet. Oat bran, although it has less fibre, provides valuable linoleic acid. On the other hand, Rye bran is rich in potassium and magnesium, which positively affect heart function and help regulate blood pressure.

During the fight against overweight, fibre plays a key role. Dietitians recommend products rich in this ingredient, and bran, especially wheat bran, are a great source of it. Consuming fibre from bran makes the feeling of fullness last longer, which reduces the urge to snack between meals.

In addition, bran has a positive effect on metabolism and also benefits the intestines, potentially reducing the risk of colon cancer. It supports the development of beneficial gut microflora and helps regulate blood glucose levels. If you have a problem with high cholesterol, incorporating bran into your diet may prove very beneficial.

Once you get used to the taste of bran, you will see that they have many uses in the kitchen. Their valuable properties do not disappear during cooking or baking. You can roast them in a pan, add them to salads or slaws, creamy soups, and even use them in sweet baked goods like oatmeal cookies or bread. They also fit well with vegetarian pâtés and potato pancakes and can be used as a breading for meat or vegetable cutlets. They work great as an addition to muesli as well.

However, it is essential to note that the fibre present in bran is a substance that binds significant amounts of water, so it is important to increase fluid intake (at least 2 to 2.5 litres daily) if your diet includes a more substantial amount of fibre, such as from bran. The fibre present in bran needs a watery environment to function correctly. Otherwise, the effects, such as constipation, can be the opposite of those intended. How much bran do you eat daily? If bran has not been present in your diet until now, start with small amounts of 2 to 3 teaspoons daily to prevent stomach aches.