How to take oat bran, their benefits and harms. The benefits of oat bran for the stomach and intestines Why you need to eat oat bran

Bran has always been considered waste. Grain husks were mainly used for livestock feed until their miraculous properties were discovered. The fiber-rich product has a beneficial effect on the work of the whole organism, promotes cleansing and weight loss. It can be taken both internally and externally. Oat bran deserves special attention for its effect on the body.

Content:

Oat bran: benefits and main effects on the body

Grain husks are a rich source of vegetable fiber, which is necessary for the proper functioning of the digestive system. Eating refined, refined foods leads to the development of "lazy bowel" syndrome. The body must be made to work. Oat bran is ideal for this, as it is the toughest, roughest. In addition, they have other equally useful properties:

1. Cleanse the intestines. The coarse fiber of oats absorbs water well, swells, and in transit removes processed products, decay, toxins, allergens and other unnecessary substances from the intestines.
2. Improves intestinal motility, makes it work actively, release.
3. They lower the level of cholesterol in the blood, help to remove bad compounds from the body. The use of the product is a good prevention of atherosclerosis.
4. Regulate the release of glucose into the blood. Therefore, they are useful in diabetes.
5. Contains lysine. This amino acid prevents the development of diseases such as osteoporosis.

Oat husks are rich in manganese, selenium, copper, zinc. It contains iron, B vitamins, choline. Oat bran has also been successfully used in dietetics. The benefits and harms, their effect on the body have long been studied and tested.

Video: Elena Malysheva about the benefits of oat bran in the Living Healthy program

Oat bran for weight loss

There are many useful properties of oat fiber, but bran is most often used for weight loss. Getting rid of extra pounds is mainly due to bowel cleansing. But they also help control appetite, reduce sugar cravings, and promote satiety. Bran contributes to weight loss for several reasons:

1. Saturate. Grain fiber swells in the stomach, fills it, satisfies hunger for a long time, eliminates cravings for sweets.
2. Slow down the absorption of sugar. It prevents jumps in blood glucose levels that cause appetite and interfere with weight loss.
3. They promote the growth of beneficial microflora in the intestines, prevent bloating, stagnation of feces, and pollution of the walls of the organ.

For a month of using the product, you can quietly get rid of several kilograms and rebuild your diet. But only if you choose right product and properly introduce it into the diet.

How to choose the right oat bran

Grain husks can have fine and coarse grinding. Both species are equally beneficial to humans. When choosing, pay attention to the following criteria:

• packaging must not be damaged;
• appearance- a high-quality product does not have lumps, it is crumbly, has a grain color;
• expiration date - the fresher the product, the higher taste qualities(peeled husk contains vegetable oils, so it can go rancid);
• no additives - sugar, flakes, flour, flavorings and other impurities should not be present in the composition.

After purchasing the bran, you need to unpack it, pour it into a clean, dry glass or ceramic jar with a tight lid. You can store the product on a shelf with other cereals. But if the stock is large, it is advisable to put the jar in the refrigerator. The product can be stored in it for up to a year.

Oat bran can remove not only harmful, but also useful substances from the body. An excess of vegetable fiber leads to calcium deficiency, which causes problems with the skeletal system, disrupts metabolic processes. Hair, nails, skin suffer from it. The benefits and harms of oat bran directly depend on the amount of product consumed.

The daily dosage should not exceed 30 g. It is advisable to start acquaintance with the oat product with small portions. For the first time, 1 tsp is enough. Gradually, you need to reach the maximum daily portion. If there are unpleasant sensations from the stomach or intestines, pain and discomfort, the use of the product should be stopped.

Attention! Regardless of the purpose, the use of bran requires sufficient fluid intake in the body. You need to drink at least 2.5-3 liters of water per day. Otherwise, the grain husk will only bring harm: it will provoke constipation, disrupt the balance of minerals and metabolic processes.

Ways to eat oat bran

Natural loose bran requires pre-steaming in hot water. 150 ml is enough for 30 g of the product. Excess liquid is drained before use. The grain product is consumed in its natural form, washed down with water or tea. But there are much more interesting options:

1. Kashi. Bran is mixed with any cereals, including oatmeal, porridge is cooked from them in milk, water. Berries, honey, nuts, any dried fruits are added for taste.
2. Salads. Steamed fiber is added to vegetable and fruit cuts. It also goes well with sauerkraut.
3. Soups. It is better to add the steamed product to your own plate. If you pour grain husks into a common pan, it will be difficult to regulate the amount eaten.
4. With dairy products. One of the most popular ways to cleanse the intestines is bran with kefir. Similarly, you can eat a product with yogurt, fermented baked milk, cottage cheese.
5. Bakery products. Bran is added to any dough, sprinkled with shaped bread or buns. There are many recipes for baking based on dietary fiber. In these variants, the rest of the ingredients are added to the oat bran: spices, a small part of the flour, eggs, dairy products.

On a note: Out of breadcrumbs? You can roll chicken, meatballs, fish or vegetables in bran. Before this, it is advisable to dip the product in an egg so that the coat lies evenly.

The use of oat bran in cosmetology

Oat bran can be used not only inside, but also applied externally. The product is suitable even for sensitive skin, helps to fight small rashes, pimples, irritation. Scrubs, masks, therapeutic baths are prepared from bran.

Oat bran bath

Pour 1 cup of bran into a gauze or cotton bag, place in a bowl, pour boiling water over and leave for an hour. Take a bath of warm water. The bag must be taken out, squeezed out. Infusion add to the bath. The duration of a home spa treatment is up to 20 minutes. Steamed oat bran can be used as a scrub. To do this, add any shower gel, sour cream, body milk or olive oil. The product is applied to the whole body, preferably on steamed skin, massaged and washed off.

Acne mask recipe for oily skin

Compound:
Bran - 1 tsp
Kefir or curdled milk - 2 tbsp. l.
Tea tree oil - 5 drops

Application:
If there are acne on the skin, scrub can not be done. For a mask, oat bran should be ground with a coffee grinder, mixed with kefir, leave the pulp to swell. Next, tea tree oil is added. You can also add a few drops to neutralize the odor. essential oil orange. The mask is stirred, applied to a cleansed face. Avoid getting the mixture on the thin skin of the eye area. The product is kept on the skin for 20 minutes. It is recommended to carry out the procedure 2 times a week.

Cleansing scrub recipe for sensitive skin

Compound:
Bran - 1 tsp
Cream - 2 tsp

Application:
The cream is mixed with bran, set aside for 10 minutes. The face must be washed. On the wet skin the prepared product is applied, massaged for 2-3 minutes. Can be left in a calm state, like a mask. Cream will nourish sensitive skin, make it soft and tender. The mask is washed off after 10-15 minutes with warm water. To close the pores, the skin is wiped with an ice cube or any tonic suitable for this type.

Oat bran: harm and contraindications

The use of bran during pregnancy, breastfeeding, in childhood is possible only with the permission of a doctor. Absolute contraindications include:

• diseases of the stomach;
• damage to the mucous membranes and inflammation of the intestines;
• individual intolerance.

The product may inhibit the action medicines and interfere with their absorption. You need to combine them very carefully, taking breaks between use for at least two hours. With a tendency to flatulence, bloating, bran will not bring benefits, but can aggravate the situation and will not work. In any case, you should not take bran without a break. Purification and weight loss are desirable to be carried out in courses, giving the digestive system a rest from coarse fiber.

We live in such an interesting time when social stereotypes are being completely rethought. And many of them relate to nutrition, its composition, the benefits and harms of certain products. For example, a hundred years ago it was believed that “Bread is the head of everything”, and pastries made from premium flour were especially appreciated. Only half a century has passed, and representatives new science- dietetics - ostracized bread, strictly forbidding it to anyone who is afraid of getting fat. And today, the products of the flour-grinding industry are again rehabilitated by the supporters of a healthy lifestyle.

But with one caveat: white flour should be replaced with whole grain, and even better - with bran. They can be wheat, rye, but oat bran is especially useful. True, not everyone understands what to do with them and how to take oat bran. Someone uses them for weight loss, someone - to strengthen the immune system. To find your way to use bran, let's first understand what they are made of, what properties they have and what oat bran is used for. Then it will be easy to accept them.

What is bran? What are the benefits of oat bran
Imagine grain being sent to a mill. If you remove the shell from it, then from the soft core you get white flour of the highest grade. It is well kneaded into the dough, raises pastries, without it you will not get a high biscuit or airy waffles. But there are practically no useful substances in such flour, because all the vitamins and minerals remained in the grain shell that was removed before grinding. Fortunately, the “skin” of the grain is not thrown away, it is used to make animal feed, second-class bread, and bran itself. You can choose loose gray loaves in the store instead of white and fluffy ones, but it is better to buy the bran itself. They are usually sold in departments. healthy eating and are wheat, rye, buckwheat, linen, oatmeal.

It is oat bran that is considered the most useful. But everyone has heard about the benefits of hercules, but bran is still a new product that most buyers look at with caution. And in vain, because you can use oat bran for weight loss, cleansing the body, improving metabolism and strengthening immunity. In fact, this is a natural vitamin and mineral complex, packed in a nondescript box. Just imagine how great and varied the benefits of oat bran are:
Harm of oat bran. When should bran not be taken?
It may seem that oat bran is an ideal product that brings complete benefits without contraindications. This is exactly what happened in the USA when the results of studies on the effect of bran on human body: people rushed to shops and pharmacies to buy oat bran. However, the benefits of bran are by no means absolute. When planning to start taking bran for weight loss or for other purposes, be aware of the risk of such side effects:

• Oat bran can interfere with the absorption of certain medications, so medication should be combined with bran intake very carefully.
  
• Oat bran is not well tolerated by some people and causes bloating and flatulence in them. In addition, excessive consumption of bran provokes problems with the stool.
  
• Patients with diseases of the stomach and intestines are forbidden to take oat bran. Erosions, ulcers or gastritis may worsen after taking oat bran.
  

How to take oat bran for weight loss and health
Many people do decide to take oat bran to lose weight. In particular, you can even take oat bran according to Dukan, that is, as part of a low-carb diet. And one of the great advantages of oat bran is its versatility, that is, the ability to take and use in many different ways. Judge for yourself:
Even with the example of this small list of recipes, you already understood how you can take oat bran in Everyday life alone or as part of regular meals. In this way, you will provide your body with tremendous support without changing your lifestyle and habits. The only thing that should not be forgotten when taking bran is a sufficient amount of liquid. But this is also good: with the help of bran, you will accustom yourself to observe the drinking regimen, which is violated by most people who drink too little water. Take oat bran according to our advice, come up with your own ways to take bran and be healthy!

Alexander Gushchin

I can't vouch for the taste, but it will be hot :)

Content

In the department for diabetics, on the shelves of supermarkets or in a pharmacy, you can always find a package of oat bran. Such a product is not very in demand by buyers, since people know little why this secondary product of grain grinding is needed. However, not so many food products can boast of such a rich composition.

What is oat bran

A by-product of flour production. However, this does not mean that it should be sent to animal feed. The main advantage of the product is fiber, presented in an easily soluble form. What is oat bran? The shell of the grain, which is removed before flour milling. It contains all the useful and biologically active substances of cereals given by nature. In its structure, the shell is similar to small sawdust. The color varies from brown to cream, depending on the grind. Oat bran flour is rich in calcium, phosphorus, iron, vitamins PP, E, B9, B6, B2, B1.

What is the difference between oat bran and oatmeal

Bran is a dense shell of oats. Flakes are a product obtained by cutting the grain into thin plates, peeled from the shell and husk. In terms of the amount of nutrients, both products are not much inferior to each other. Oat bran differs from oatmeal in that they provide more vitamin K and E, phosphorus, potassium and iron, but lose in zinc. For those who lose weight, the advantage is that the oat shell, when it enters the stomach, is not digested, but swells, acting as an adsorbent. Flakes saturate the body with carbohydrates more, so their calorie content is higher.

Oat bran - calories

Processed oats are a favorite among Dukan diet followers because they are low in calories. The base of the oat shell is 20% fiber, lycopene, unsaturated fats, protein, amino acids. Calorie content of oat bran - 246 kcal per 100 grams of dry product. For those who are losing weight, high calories compensate for the ability of the shell to absorb a lot of fluid, quickly saturate and mechanically affect the intestines.

How many carbohydrates are in oat bran

Although this dietary product contains many carbohydrates, almost all of them are insoluble fiber. It is not absorbed or digested, so calories come into the body exclusively from fats and proteins. The carbohydrate content in oat bran per 100 grams of the finished product is different and depends on some factors that are used in the production:

• granulated product "Lito" contains 61 g;
• Dr.Dias natural bran from a German company - 16.6 g;
• "Siberian fiber" - 45.3 g
• crispy oat shells Dietmark - 43.8 g.

Oat bran - benefits

Passing through the gastrointestinal tract, fiber works in a complex way, sweeping out all unnecessary and superfluous. It nourishes the body with useful elements, and then leaves it and takes with it a whole lump of dirt, helping to cleanse the intestines of toxins. The benefits of oat bran cannot be overestimated. This wonderful product swells in the stomach, quickly causing a feeling of satiety, so it is successfully used in dietetics. Fiber prevents fats from being absorbed and deposited, as it stimulates peristalsis.

An organism cleansed of toxins spends energy much more actively. Benefits of regularly eating oatmeal shells:

• slowing down the absorption of calories;
• excretion of cholesterol;
• purgation;
• strengthening of cardio-vascular system;
• improvement of immunity.

Oat bran for weight loss

Judging by the reviews of losing weight, fiber is very important in the process of weight loss. It quickly causes a feeling of satiety, reduces the absorption of dietary fats and sugars. Nutritious oat bran for weight loss lowers cholesterol, improves metabolism, and in terms of useful fiber content, they can compete with oatmeal itself. Dietary fiber absorbs fats, glucose and carbohydrates, preventing the body from absorbing them, which contributes to weight loss.

The load on the pancreas is relieved, and acidity is maintained in the intestines. This insures against hypoglycemia, which can develop during the diet period. The biggest plus from the use of a dietary product is the healing effect when losing weight, because fat people often have a violation of lipid or carbohydrate metabolism and related pathologies: diabetes, heart disease, blood vessels.

How to use oat bran for weight loss

To lose weight quickly and look gorgeous, you need to eat fiber properly. During the reception, you must remember three rules:

1. To drink a lot of water. If you use oat bran for weight loss and do not drink enough liquid, then they will be poorly digested and will not bring the desired result. Water is a necessary element for the product to swell.
2. In order not to harm the body, do not exceed the norm (3 tablespoons / day). If the dose is too high, then the body will respond with flatulence, diarrhea, heaviness and bloating.
3. The stomach should be accustomed to this type of food gradually. Between cycles of receptions should take breaks of several weeks.

Oat bran with kefir

The most popular dish among those who lose weight. According to their reviews, oat bran with kefir has an excellent property to quickly relieve constipation. A fermented milk drink saturates the cleansed intestines with prebiotics. Such a dish will not only clean the digestive tract, but also add health. At home, preparing it is as easy as shelling pears: 1 tablespoon. fiber, pour 200 ml of kefir (fat-free). Consume every morning instead of breakfast and/or dinner.

Oat bran porridge

This dish is recommended not only during weight loss, but also for people suffering from cardiovascular pathologies, because the product is rich in potassium and magnesium. Not all people can afford to eat seaweed, dried fruits or nuts every day, but preparing healthy porridge for breakfast will not be a problem. This will excellent prevention for the work of the heart. Oat bran porridge recipe:

• take 1 tbsp. l. fiber, pour 200 ml of milk (low fat);
• add 1 tsp. sugar substitute, a pinch of salt;
• milk should be brought to a boil, then slowly add the dry product, stirring;
• cook porridge for only 2 minutes, then let it brew for the same amount of time to thicken.

oat bran diet

Adherents rational nutrition believe that sometimes you need to resort to a 2-3 day diet on oat bran, to improve the body. It is necessary to purchase dry (not in granules) fiber from oats. You need to start taking it with a small dose - 1 tsp, eventually increasing to 2 tbsp. l./reception. 15 minutes before a meal, a portion must be steamed in boiling water and allowed to swell, after which bran is added to the dish that was going to be eaten. Sample diet menu:

1. Breakfast. 200 g homemade yogurt.
2. afternoon tea. A glass of kefir or curdled milk.
3. Dinner. 200 g of soup with vegetables, 100 g of boiled chicken, 150 g of buckwheat porridge.
4. Dinner. 200 g of cottage cheese.
5. Before bedtime. A glass of sour milk drink.

Oat bran - contraindications

Any excess can be harmful to health. If you use fiber without measure, it is easy to get a long-term gastrointestinal upset and other troubles. It is also not recommended to use oat shells for people with inflammation of the digestive system. Absolute contraindications of oat bran are gastritis or an ulcer in the acute phase, adhesions or erosion on the gastric mucosa. You can not take medicines while eating fiber, as it absorbs all the active substances from them. The interval between doses should be at least six hours.

Oat bran - reviews

Susanna, 46 years old I always buy bran from oats - they help to improve digestion. I take it to cleanse the body of toxins, so there are no problems with the stool. However, I didn’t know how many calories were in oat bran, and when I noticed, I was surprised, not so few! Although they have an ideal BJU ratio, I will use less so as not to get better.

Vladislav, 35 years old He became so addicted to fiber intake that he got prolonged diarrhea and stomach pains. It was later that I learned that the optimal dose of oat bran, which is not capable of causing harm, is up to 30 g / day. Now I'm thinking about how to replace them. Brother-athlete advised me to switch to buckwheat. Croup, unlike coarse fiber, has a more gentle effect on the gastrointestinal tract.

Natasha, 19 years old Oat fiber saved me from headaches. Enough to make them a porridge on the water, and eat in the morning on an empty stomach and the head stops hurting. The fact is that I am hypertensive, and when the weather changes outside, the pain is hellish. Oat bran has the ability to dilate blood vessels, so it is effective in hypertension.

Discuss

Oat bran - benefits and harms. How to take oat bran for weight loss and body cleansing

Surely, everyone has heard about the beneficial properties of oat bran. However, it is unlikely that every person knows what it is, what they are, and how to use them correctly. In addition, like any useful product, they also have harmful properties. What benefits and harms can oat bran give to the body? More on this later in the article.

A little about the product

It turns out that oat bran is a kind of "waste" remaining after processing whole grains of oats. This is their shell, and the chaff itself goes on sale as flour.

Oat bran is the shell of oat grains, while the inner soft part goes to the production of flour

The product contains a large amount of vitamins and microelements, amino acids and fatty acids, as well as other important compounds. One of them is fiber (dietary fiber). Due to its high content, oat bran is in great demand and highly valued by people leading healthy lifestyle life and those who want to lose weight.

Beneficial features

What are the benefits of oat bran for the body? Among their many healing effects, the following can be noted:

• fiber contained in bran is not digested in intestinal tract, but leaves the body, “collecting” along the way everything that has been deposited on the intestinal wall;
• the use of oat bran prevents the development of cancer;
• reduce the absorption of fast carbohydrates, so it is especially useful for those who suffer from diabetes;
• prevent the occurrence of atherosclerosis, as they normalize cholesterol levels;
• contribute to weight loss, having a low calorie content (just over 100 kcal), oat bran quickly gives a feeling of satiety and fullness of the stomach;
• help cleanse the body of toxins and toxins, showing detoxification properties;
• normalize the work of the pancreas and liver, reducing Negative influence on them harmful products that we use;
• eliminate constipation, if any, or are a prophylactic;
• activate the immune system, which is especially noticeable during periods of infectious outbreaks;
• help reduce blood pressure improving the condition of the heart and blood vessels;
• eliminate many skin diseases and disorders (which have arisen for internal reasons), improve the appearance of the skin and its appendages;
• oat bran prevents congestion in the gallbladder, serves as a preventive measure for the formation of stones;
• are a source of essential compounds for human health;
• prevent the development of dysbacteriosis, creating an environment in the intestinal tract in which the vital activity of pathogenic microorganisms is impossible.

On a note! The benefits of oat bran are successfully used in many areas of human life, for example, in dietology, cosmetology, traditional and official medicine. However, do not forget that they also have contraindications.

How should you take oat bran?

The maximum allowable dosage of oat bran, which is beneficial, not harmful, is 30 g (three tablespoons). If a person has not taken this product up to this point, then it is recommended to start with 1 teaspoon. The daily amount should be divided into three doses. In the process of use, the following points should be observed:

• bran can be brewed or consumed dry, washed down with any liquid;
• they are added to ready meal, in dough, sauces and others, and also consumed separately from food;
• the use of the product does not depend on food intake;
• if bran from oats is taken in dry form, then they should be washed down with plenty of water (at least 0.5 liters);
• throughout the day you take oat bran, daily volume clean water must be at least 2.5 liters (juices, teas and other drinks are not taken into account).

The duration of admission should be discussed with your doctor, as it depends on the goal, the state of the gastrointestinal tract, the presence or absence of contraindications, and other factors. If this is not possible, then it is better to limit yourself to one week, take a break, and then repeat the course. This is due to the fact that by cleansing the intestines, oat bran reduces the absorption of certain vitamins. Such exposure for a long time can lead to the development of beriberi.

The use of oat bran in various conditions of the body

In some conditions of the body, the use of oat bran has its own characteristics, which should not be neglected, especially if they are included in the diet on their own. Some of them are listed below. If you do not belong to any category, then it is better to consult a doctor, as this article is not a guide to action.

Pregnancy

The benefits of oat bran for a pregnant woman is not only the prevention of constipation, which so often accompanies the period of bearing a child. The product contains a lot of iron, which prevents the appearance of anemia. The detoxifying property will help reduce the likelihood of developing congenital pathologies in the unborn baby, as it will remove toxins from the mother's body.

Oat bran will help prevent the development of obesity in both a pregnant woman and her child. In addition, their use improves the digestive process, which means that the body will receive more nutrients from the food eaten.

Important! It is necessary to include oat bran in the diet during pregnancy strictly after consulting a specialist, since she should not have any diseases of the digestive tract, especially in an acute form.

Lactation

In order to bring not harm, but benefit, oat bran during breastfeeding should be introduced into the diet of a nursing woman gradually. The baby should be one month old now. You should start with half a teaspoon, and then carefully monitor the condition of the baby. If there is no allergic reaction, there are no problems with defecation, and the child feels great, then you can continue.

Experts advise taking the product until the moment of feeding (but also three times a day). In this case, the nutrient compounds will have time to be included in the composition. breast milk. They contribute to the normalization of stool, reduce bloating, have a positive effect on the condition nervous system. For mom, bran from oat grains will be as useful as in general, for all people.

Childhood

Children can also be given oat bran, which will have the same effect on their physical and mental state as it does on adults. However, you can enter them from 10 months.

Very young children are given some water from brewed bran, and those who are older can take the gruel itself

• 10 months. They begin to give the child 0.5 tsp. per day, gradually increasing to full. It is impossible to introduce a dry product, it must first be boiled for 10 minutes, and then the resulting water should be divided into three doses. The decoction is prepared at the rate of 100 ml of water per teaspoon of bran.
• One year. At this age, the baby can no longer have the liquid component, but the slurry. At the same time, bran is not boiled, but simply poured with boiling water and insisted for half an hour. The daily dosage of the dry product is increased by half a teaspoon.
• Three years. You can increase the daily volume to 2-2.5 tablespoons.
• 10 years and older. Children can consume from three teaspoons of bran per day, according to age.

Diseases

With each disease, the use of oat bran will also vary.

• With pancreatitis, you can not take the product in a dry form, as well as at the time of an exacerbation of the disease. When the acute period subsides, bran (30 g) is ground through a coffee grinder, boiled for ten minutes in 0.5 liters of water, and then drunk throughout the day.
• If you are concerned about constipation, then you need to observe the drinking regime during the intake of bran, drinking about 3 liters of water. The daily dosage can be from 1 to 3 tablespoons.
• Oat bran for gastritis can only be taken during remission, and only in swollen form. It should be borne in mind that if there is a high acidity, then heartburn may occur after use.
• With cholecystitis, bran will be useful as a means of increasing the outflow of bile and lowering cholesterol. You need to drink them in a teaspoon after the acute process subsides. Can be brewed or drunk.

Using oat bran for weight loss

The effect of oat bran on the process of losing weight is as follows:

• they enhance metabolic processes, stimulating fat burning;
• the product helps to cleanse the body of toxins and metabolic products that previously “slowed down” lipolysis and were also deposited in fat depots;
• bran, getting into the stomach, quickly increase in volume, which leads to a feeling of fullness;
• in the digestive tract, oat fiber inhibits the absorption of fats;
• thanks to bran, fast carbohydrates consumed are absorbed more slowly, which prevents their conversion into fats.

Enough techniques have been developed to reduce weight by eating bran. You can understand which of them is suitable and which is not possible only by applying it to yourself personally.

Harmful properties of oat bran

Despite numerous beneficial features oat bran, their abuse can harm the body. In addition, they have contraindications:

• peptic ulcer;
• sharp inflammatory processes in the digestive tract;
• pathological processes in the liver and gallbladder;
• period of exacerbation of chronic diseases of the digestive tract.

The use of bran from oats above the norm, especially if the drinking regime is not followed, can lead to constipation. It is not recommended to take the product while taking medications, as it can weaken their therapeutic effect. Long-term use of oat bran can cause beriberi.

Is there a difference between oat bran and cereal?

Although both bran and cereal are products that come from oats, there is indeed a difference between the two. Firstly, bran contains much more fiber than their "relatives". In addition, they have more nutrients. Therefore, the therapeutic effect of them is much more effective.

When using bran, a feeling of satiety appears earlier, due to the peculiarities of their structure. There is also a difference in the manufacturing process. The flakes are made from whole oats, while the bran is just the top of the oats.

Which is better: extruded (granulated) bran or loose?

Extruded bran is produced according to a certain technology - extrusion. In the production process, first from raw materials (in this case grain shells) prepare the mass, and then it is passed through a certain form. The result is crispy pieces in the form of, for example, balls or granules.

It is best to buy oat bran in the form of a husk. Granular may contain flour, sugar and salt

Previously, bran was considered waste. Grain husks were mainly used for animal feed, but then their beneficial properties were discovered. It was found that a product rich in fiber has a beneficial effect on the body, helps to cleanse it, and helps to lose weight. Now the benefits and harms of oat bran are already known, and they are used both internally and externally. Let's figure out what this product is and how to use it.

The composition of oat bran includes a large amount of vegetable fiber, which is necessary for the full functioning of the digestive organs. If we eat only purified, refined foods, this can provoke lazy bowel syndrome. And in order for this body to start working correctly, you can use oat bran. Of all the bran, they are the most coarse and tough, which provokes a powerful cleansing of the body. Oat bran is useful for the following:

• Purgation. Coarse fiber perfectly absorbs water and swells, removing all processed products, toxins, toxins, decay products, allergies and other external components from the intestines.
• Improved intestinal motility. Bran makes it work at full capacity.
• Lowering blood cholesterol levels, removing bad compounds from the body. Oat bran provide prevention of atherosclerosis.
• Controlling the release of glucose into the blood. In view of this, they are useful in diabetes mellitus.
• It contains the amino acid lysine, which Helps prevent diseases such as osteoporosis.

Oat husk contains a lot of manganese, copper, zinc, selenium, iron, choline, B vitamins. This product is very popular in dietetics, as well as in cosmetology.

Oat bran for weight loss

Oat bran is most often taken for weight loss. Mostly extra pounds go away due to bowel cleansing. They also regulate appetite, reduce cravings for sweets, and promote rapid satiety. The benefits of bran for weight loss are explained as follows:

• Saturate. Grain fiber tends to swell in the stomach, due to which it fills up, and your appetite and cravings for unhealthy foods are reduced.
• Slow down the absorption of sugar. Bran prevents jumps in blood glucose, which provoke an increase in appetite and prevent weight loss.
• Promote the growth of beneficial microflora in the intestines, prevent bloating and stagnation of feces, do not allow the walls of the body to become contaminated.

In just a month of eating oat bran, you can lose a few extra pounds and make your diet more correct. However, for this you need to select and use the product correctly.

The calorie content of oat bran is about 320 kcal / 100 grams.

Features of choice

Oat bran can be coarse and finely ground. In principle, they are equally useful for our body. When choosing, consider the following points:

• there should be no damage on the packaging;
• high-quality bran should not have lumps, they should be crumbly and have the color of grain;
• pay attention to the expiration date, the fresher the bran, the higher their benefits and the better the taste;
• the composition should not contain additives such as sugar, flour, flakes, flavorings and any impurities.

Having bought bran, unpack them, pour them into a clean, dry glass or ceramic container, which is tightly closed with a lid. You can store the product on the shelves with other cereals. However, if the stock is large, it is better to put the jar in the refrigerator - this way you can store bran for up to a year.

Dosages of use

It is important to know how to use oat bran for weight loss and more. Keep in mind that, working on the principle of a brush, bran can remove not only harmful, but also beneficial substances from the body. And an excess of fiber can provoke a calcium deficiency, which can result in problems with the skeletal system, metabolic disorders, deterioration of hair, skin, and nails. The benefits and harms of oat bran largely depend on how you take them.

Up to 30 grams of bran is allowed per day. It is better to start acquaintance of the body with them with minimal portions - a teaspoon will be enough to start, gradually you need to reach the maximum daily portion.

If you experience discomfort and pain in the stomach, intestines and other negative reactions, stop using the product and consult your doctor.

Regardless of the purpose for which you consume bran, it is important to drink enough fluids. Drink at least 2.5 liters of water per day. Otherwise, constipation, violation of metabolic processes and mineral balance in the body are possible.

Contraindications and possible harm

There are times when eating oat bran is not recommended. So, during pregnancy, lactation, as well as in childhood, you can not do this without the permission of a doctor. Absolute contraindications include the following:

• stomach diseases;
• intestinal inflammation;
• damage to the mucous membranes;
• individual intolerance.

Bran can suppress the action of medicines and interfere with their absorption. Combine them very carefully so that the interval between use is at least two hours. Bran can be harmful if a person is prone to flatulence, bloating, only exacerbating this problem. Also, do not use bran without a break. It is better to cleanse the body with their help in courses in order to digestive system rested from coarse fiber.

How to use oat bran for weight loss

We have already talked about the benefits of oat bran for weight loss. There are many methods based on them. You can simply add the product to the main meals or take it according to a certain scheme. There is a three-phase oat diet, which suggests the following:

• On the first stage, which lasts 10-12 days, a teaspoon of bran, brewed with a third cup of boiling water, is added to the diet. The resulting mass should cool, then you need to drain the excess liquid and divide into three doses.
• Second phase lasts two weeks, during which you need to eat a decoction divided into three parts from two tablespoons of bran, filled with half a glass of boiling water. The dry product is poured with boiling water, allowed to cool, the water is drained and divided into three doses.
• At the third stage you need to add two tablespoons to each meal, already in a dry form. You can also fill them with kefir and drink a similar cocktail. This stage of the diet lasts for two months.

Ways to eat oat bran

There are many ways to eat oat bran. Loose bran must first be steamed in hot water. For 30 grams of product, it is enough to take 150 ml. Before use, excess liquid is drained. The grain product can be consumed by itself, washed down with water or tea. But there are other options for how to cook bran:

• You can mix them with any cereals, in particular, with oatmeal, cook porridge from them in milk or water. To improve the taste, you can add honey, fruits and dried fruits, berries, nuts.
• Steamed fiber is added to vegetable and fruit salads, goes well with sauerkraut.
• You can also add steamed bran to soups.
• One of the most popular ways is to pour bran with kefir. They can also be eaten with yogurt, fermented baked milk, cottage cheese.
• You can use bran for baking, add it to the dough, sprinkle formed bakery products. There are a lot of baking recipes based on them. In these variants, other ingredients can be added to the bran: a little flour, eggs, dairy products, spices and spices.

You can replace breadcrumbs with bran and roll meat, fish, meatballs, vegetables in them before frying. First, it is better to dip the prepared product in an egg - so the breading will lie more evenly.

How to take oat bran: traditional medicine recipes

Likes oat bran and traditional medicine. There are a large number of conditions in which they will be very useful:

• constipation. To get rid of constipation, eat 25-30 grams of bran daily and do not forget to drink plenty of water. Bran is best brewed by pouring a tablespoon of them with half a glass of boiling water. Leave to infuse for 25-30 minutes, drain the remaining water, and use the resulting slurry a spoonful before meals or add to dishes during the day. After two weeks of taking bran, take a ten-day break and repeat the course.
• Diabetes. With this disease, eating oat bran is not only possible, but also necessary. Although they cannot be called a full dietary product, they are very useful. Carbohydrates in their composition are broken down slowly, do not provoke sharp jumps in sugar and do not load the pancreas. The product can be used in pure form, washed down with plenty of water, or brew, hold for half an hour and use gruel. It can be added to fermented milk drinks and other dishes. The rate of consumption of oat bran in diabetes is also 20-30 grams of dry product.
• Cholecystitis. Another disease in which the benefits of oat bran are obvious. They enhance intestinal motility, have a beneficial effect on liver function, and stimulate bile secretion. It is especially useful in congestion in the liver. Their ability to normalize cholesterol levels is also useful. Of course, you should not use them in an acute period, but after subsiding, you can use a teaspoon of the product, steaming it or drinking plenty of water. In the absence of negative reactions, you can increase the serving volume to 30 grams.

Oat bran in cosmetology

Oat bran can be consumed not only inside. They are popular in cosmetics. The beneficial effect of the product on the skin is known, and it is suitable even for its sensitive type. Bran will help get rid of pimples, rashes, irritations. You can use them for the preparation of scrubs and masks, therapeutic baths.

So oat bran is really useful product. They can help you lose weight, improve your health, cleanse your body, and in addition, improve your appearance. It is only important to use them correctly, follow all the recommendations and take into account the dosage.

All about oat bran on video