the benefits of eating Bran







Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating Bran you will have the following benefits.

BRAN

Typical serving size:

1 tsp (6 g) to 1 cup (94 g)

HOW IT HARMS

  • Irritable bowel syndrome
  • Mineral absorption

    WHAT IT HEALS

  • Cancer
  • Heart attack risk
  • Weight gain
  • Diverticulitis
  • Diabetes
  • Constipation
  • Hemorrhoids

    BRAN FACT

  • The phytic acid in raw bran inhibits absorption of important minerals
    So it’s best to eat bran in cereals and breads; the heat and enzymes in yeast destroy most of the phytic acid
    Bran, one of the richest sources of dietary fiber, is the indigestible outer husk of wheat, rice, oats, and other cereal grains
    At one time, most bran was discarded or used for animal feed when grains were milled
    Different types of bran contain different types of fiber—soluble and insoluble
    Both are important for health, digestion, and preventing diseases

    Health Benefits

    Lowers cancer risk
    Bran’s high fiber content may reduce the risk of colon and other obesity-related cancers
    Reduces heart attack risk
    Many societies whose diets are high in fiber have lower risk of heart attacks
    The fiber in bran reduces blood cholesterol levels, a risk factor for heart disease

    QUICK TIP:

    A little at a time Severe bowel obstruction can occur if you eat large amounts of bran, especially if you don’t drink enough water
    If you’re new to the bran game, gradually increase intake until your body gets used to it
    Helps fight weight gain
    All types of bran, as well as other high-fiber foods, play an important role in weight control by promoting a feeling of fullness without overeating
    Prevents diverticulitis
    Including wheat bran in a high-fiber diet can help prevent diverticulitis, an intestinal disorder in which small pockets bulging from the colon wall become impacted and inflamed
    Lowers diabetes risk
    Oat bran is high in soluble fiber, which is sticky and combines with water to form a thick gel
    It appears to improve glucose metabolism in people with diabetes, which may reduce their need for insulin and other diabetes medications
    Helps prevent constipation and hemorrhoids
    The fiber in bran helps prevent constipation and may also help people suffering from hemorrhoids

    Health Risks

    Intestinal discomfort
    Consuming too much bran can cause bloating, gas, and intestinal discomfort
    It may also aggravate irritable bowel syndrome
    Mineral absorption
    The phytic acid in raw bran inhibits the body’s absorption of calcium, iron, zinc, magnesium, and other important minerals

    Allergies

  • Stir a couple spoonfuls of oat bran into a stew to add more fiber, making the stew more filling
  • Use wheat bran instead of bread crumbs to top casseroles
  • Add a few spoonfuls to pancake or waffle batter

    Buying Tips

  • You can find wheat and oat bran in the cereal or baking section of grocery and natural food stores
  • Bran can go rancid, so buy products in well-sealed containers
  • Buy from a store that has a high product turnover
  • Makes sure the bran doesn’t contain any clumps, which can indicate moisture

    Storing Tips

  • Store bran in a tightly sealed container because it can go rancid
  • Store it in a dark, dry, cool place and it will stay good for up to 3 months; store in a fridge, 6 months; in the freezer, about a year