Bran bread benefits and harms. Bran bread

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Bran is the outer shell of the grain, its husk.

The benefits of bran bread
Most healthy bread- this is one in which the bran content reaches 30 percent or more. Bran bread quickly fills the stomach and makes us feel full.
Paradox! Although such bread is extremely valuable for the body, it, alas, is not in mass demand for one simple reason - it is not as tasty as, for example, white bread. We, as always, step on the same rake - in pursuit of taste sensations forget about your health!
Bran has a cleansing effect on the body, lowers blood sugar levels, and in addition, contains nicotinic acid, which has a preventive and therapeutic effect on blood vessels and the gastrointestinal tract, so this bread is useful for a number of diseases.

Bran bread is useful for:
. prevention and treatment of atherosclerosis (contains B vitamins);
. cleansing the body of mucus, waste and toxins;
. increased blood sugar levels (due to the nicotinic acid it contains);
. obesity (it is low-calorie);
. coronary disease hearts and other hearts vascular diseases(B vitamins);
. bronchial asthma and other diseases respiratory tract;
. hepatitis (contains vitamin B1);
. cholelithiasis;
. urolithiasis;
. chronic constipation (has a mild laxative effect);
. diabetes mellitus(it is low in carbohydrates, but high in B vitamins and vitamin PP);
. metabolic diseases.
By the way, bran can be added not only to bread, but also to cereals, soups, fish and meat dishes- from this the nutritional value these dishes will only increase in number! You can also prepare a decoction from bran - by frying it in the oven and pouring boiling water over it, this decoction is a natural healing vitamin cocktail.
The dangers of whole grain bread
The sharp edges of bran can damage the delicate mucous membrane of the stomach and intestines, so in some diseases such bread can be harmful.
Bread with bran is contraindicated for:
. hemorrhoids;
. colitis;
. stomach ulcers;
. exacerbations of gastric diseases.

...
Some useful tips, how to choose and eat bread correctly.
. When purchasing this or that type of bread, pay attention to the fact that it is smooth, has no cracks and has a natural color.
. There should be no black soot on the bread containing great amount carcinogens.
. Take the time to find out the deadline for sale, composition and manufacturer of the bread.
. If you bought bread Bad quality, try not to purchase bread from this manufacturer in the future.
. Don't eat bread with mold, with unpleasant smell, poorly baked.
. Don't buy bread for future use.
. The crust of bread is much healthier than its crumb.
. Don't eat white bread with fatty foods(lard, fish, seafood, broths), giving preference in such cases to black bread.
. It is better to eat potatoes and meat without bread at all.
. Vegetables and vegetable dishes go well with any bread.
. Yesterday's stale bread is healthier than today's warm and fresh bread.

Smart people understand that health directly depends on the quality of food they eat. Followers proper nutrition prefer dietary meat and sweet pastries to fast food fresh fruits, and a type of white bread coarse with the addition of bran.

The benefits of bran bread

Grain shell remaining after processing cereal crops, like wheat or oats, contains vitamins B and PP, iron and a little ascorbic acid. The main function of bran bread is to cleanse the intestines and reduce appetite.

Once in the body, wheat or rye husks fill the stomach, creating a feeling of fullness. It slows down the absorption of starch, reducing glycemic index other products that enter the digestive organs along with bran. This bread is useful for diabetics and is recommended if you are prone to this disease and have high blood sugar concentrations.

The grain shell acts as a natural sorbent that absorbs toxins. Thanks to coarse fiber the intestines are cleared of food debris, causing bloating and constipation. Metabolism is activated, the level of bad cholesterol, the likelihood of atherosclerosis decreases and ischemic diseases hearts.

Bran bread can be used to lose weight and combat obesity: in moderate amount it suppresses hunger, forcing you to eat less, starts the process of burning subcutaneous deposits and restores microflora. As a bonus for cleansing the intestines, acne and inflamed pimples, immunity is strengthened.

The product replenishes iron reserves, preventing anemia, improves well-being in case of hepatitis and urolithiasis. Has a positive effect on the nervous system, relieving irritability and hot temper, recommended for high mental stress to prevent stress and “overheating” of the brain.

A loaf with wheat or rye husk is recommended for kidney disease and bile stagnation, acute rheumatism And malignant formations in the chest, with fibrocystic mastopathy. The product is useful in the fight against oncology due to its immunomodulatory properties and vitamin content.

Why is bread with bran harmful?

You should not consume more than 30 g of bran per day in any form: with bread, or in pure form. Husks can injure mucous membranes digestive organs, therefore it is contraindicated for gastritis, pancreatitis and ulcers, diarrhea and colon hyperactivity.

Harmful bran bread people suffering from hemorrhoids, osteoporosis and colitis. It should not be used when chronic diseases lungs and bronchi, flu and the common cold, which is accompanied by an increase in temperature.

Bran is the crushed shell of grain crops mixed with flour. About their usefulness for human body properties have been known for a long time, but bran gained particular popularity thanks to the fashion for weight loss and balanced diet. The amount of useful substances in the shell of buckwheat, wheat or oats is much greater than in the kernel. Regular consumption of bran bread helps improve digestion and normalize regular bowel movements.

Active promotion of eating bran bread instead of the usual white bread began about 20 years ago. The change in society's attitude towards bran was supported by a detailed study of the beneficial properties of the product. Bran is a source of substances necessary for the full functioning of the human body:

• Cellulose. It is a component of many vegetables and fruits and is an important component of waste from the flour milling process. Vital for the intestines to maintain high-quality microflora, it plays the role of a “sponge” that cleanses the digestive organs of toxins and stagnant feces. Eating fiber causes a feeling of fullness, which allows you to effectively use the product for weight loss. It has been observed that foods high in fiber reduce increased level sugar and cholesterol in human blood, which prevents the occurrence and development of atherosclerosis.
• B vitamins. Normalize work nervous system, help cope with stress and mood swings.
• Vitamin E. Saves healthy condition skin thanks to its natural antioxidant properties.
• Minerals. Potassium and magnesium have a beneficial effect on the functioning of cardio-vascular system, selenium and phosphorus strengthen the immune system, potassium and sodium protect the walls of blood vessels. The vitamin and mineral composition of bran is able to provide the human body with the missing elements that promote good health.
• Lipomic acid. Controls the functioning of all vital systems of the body.
• Zinc. An indispensable assistant For normal operation brain.
• Ascorbic acid.

The first bread was made 15,000 years ago. In the Middle Ages, bread products were considered by Europeans to be a noble “royal food”, despite its consumption by all classes of society.

The unique components of bran bread bring it to a leading position on the scale of usefulness among all types of bread products.

The amount of useful substances in the shell of buckwheat, wheat or oats is much greater than in the kernel

Calorie content

Skilled bakers have developed more than 20 types of bran bread, which differ slightly in the basic composition and additional additions in the form of seeds and dried fruits. Known a large number of various recipes preparing baked goods at home. In the presence of necessary equipment you can enjoy fresh bread every day for healthy eating homemade. This method is ideal for people who are distrustful of purchased products, but want to experience it for themselves. beneficial features bran.

An important point to consider when choosing bread or baking yourself is percentage bran to the rest of the ingredients. Some manufacturers issue wheat bread, sprinkled with bran flakes, for natural bran products. This is incorrect, since bran should be contained in the dough itself, in a qualitative proportion of 30%. During the baking process, the beneficial properties of the constituent substances are not destroyed.

Bran bread belongs to the category of dietary products despite its fairly high calorie content - 248 kilocalories per 100 grams of the finished product. These calories are not capable of causing significant harm to the figure, since the product contains a large amount of fiber, which determines the energy value in bran bread. For splitting complex carbohydrates The body spends active resources, which allows you to stay full longer and even lose weight. Abuse is not recommended, because in addition to bran, bread contains regular flour, which can add extra centimeters to the waist and a couple of unnecessary marks on the scales.

The officers of the tsarist military unit suffered from the lack good immunity, while ordinary soldiers differed excellent health. A special commission was even created to investigate this case. It turned out that the officers ate exclusively white bread made from refined flour, and the privates ate bran bread made from wholemeal flour. As a result, the officers' diet was revised.

Thanks to its balanced vitamin and mineral complex, bran bread is always recommended for inclusion in the diet, as well as treatment menu. Replacing regular wheat bread with bran bread has a beneficial effect on the functioning of all body systems and general condition person. Eating bran bread has no age restrictions, given the reasonable portions.

Today, more than 20 types of bran bread are known.

Features of application

During pregnancy and breastfeeding

Every woman takes care of her child from the moment of conception. Most unpleasant factor, overshadowing the excellent state of pregnancy are problems with the gastrointestinal tract. In this case, therapists prescribe special diet with a high content of dietary fiber in the diet, which ensures regular bowel movements, absence of constipation and gas formation. The absence of stagnation helps to avoid hemorrhoids. First of all, regular wheat bread is replaced with bran bread.

A month after giving birth, a young mother is recommended to gradually introduce products containing bran into the menu. Favorable time for a meal with bran bread - the first half of the day, the maximum daily portion of bran is 30 grams. It is advisable to adhere to this dosage, otherwise problems may arise in the form of flatulence.

Beneficial vitamins enter the child’s body through breast milk in progress breastfeeding. This diet ensures that there are no problems with the intestines of both mother and child. Bran creates an ideal atmosphere in the gastrointestinal tract for the existence and reproduction of beneficial microflora.

After pregnancy, many women experience discomfort due to increased body weight. Replacing wheat bread with bran bread will allow you to quickly get into the desired shape, as it provides a long-lasting feeling of fullness, which guarantees a reduction in the amount of food eaten during the day.

For constipation

The problem of constipation can plague people of any age. The optimal solution is to change your diet: adding foods with a laxative function to your diet. Bran recognized natural sorbent, absorbent harmful substances in the intestines and leaving the body unchanged. Eating bran bread is the first thing that is recommended to get rid of constipation. Baking using bran does not have the fluffiness of wheat products, but this does not affect its taste and aesthetic qualities.

For weight loss

People are accustomed to the fact that during a weight loss diet they should give up junk food, exclude flour and sweets. Bran bread is an exception that can be allowed in a dietary regime without harm to the figure. The high content of dietary fiber gives you a feeling of fullness for a long time and allows you to reduce portions daily ration. The combination of eating bran bread, sports and proper nutrition will not make you wait long for results. The recommended portion of bran bread for weight loss is 2 pieces per day.

By consuming bran bread to satisfy the principles of a healthy lifestyle, you can get additional bonuses for the beauty of your face and body. Timely removal of toxic feces from the intestines helps cleanse the skin of suppuration, pimples and redness. The complexion improves, body weight decreases, and the mood improves.

The high content of dietary fiber gives you a feeling of fullness for a long time and allows you to reduce portions of your daily diet and lose weight

Fasting days using bran bread

Nutritionists recommend having a meal once every three weeks. fasting days, eating only three types of foods: green tea, bran bread and vegetables. Thanks to this nutritional set, you can achieve several goals: lightness in the body, freshness of the skin, healthy looking, surge of strength, excellent health. One day in a month is not able to change the situation dramatically if the rest of the time you eat junk food. Daily menu must have correct ratio proteins, fats and carbohydrates, calculated personally for a specific person. Proper nutrition presupposes the absence of “food waste” in the diet.

The world's population eats 9,000,000 loaves of bread every day.

Fasting days are only effective if you regularly follow the correct diet.

Is this product useful for everyone?

Despite high level benefits for the body, bran bread has a number of contraindications. First of all, this applies to people who have disabilities at work. gastrointestinal tract.

Diseases for which it is prohibited to eat bran bread:

• pancreatitis,
• haemorrhoids,
• colitis,
• gastritis,
• various types of ulcers.

Bran has a hard and coarse structure, which can damage the unhealthy organ and aggravate the course of the disease. If the listed diagnoses have ever been made before, then before consuming products containing bran, you should consult a doctor.

Bran bread cannot be put on a par with baked goods made from wheat bread and baked goods, since its beneficial properties are much higher. It is the grain shell that preserves maximum amount dietary fiber. Bran culinary products are not as tasty and fluffy, but their importance for the body is measured by health. Eating bran bread - good habit, which can help the body cope with stress safely and maintain beauty. The product is recommended for people of all ages, children and pregnant women as an auxiliary ingredient in a rational menu. The vitamin and mineral complex of the product is amazing, but you should not perceive bran as a panacea and a cure for all ailments. It is more rational to consider bran products as additional component proper nutrition on the way to healthy image life.

If you have any difficulties or problems, you can contact a certified specialist who will definitely help!

There are contraindications, consult your doctor.

Bran crispbreads consist of 30-40% fiber, due to which:

• cause a stable feeling of fullness with minimal calorie content;
• slow down the movement of food into lower sections gastrointestinal tract;
• reduce the rate of absorption of carbohydrate-containing products, which has positive influence on weight due to decreased insulin secretion.

Bran crispbreads are also good for health. Fiber they contain:

• reduces blood cholesterol levels;
• useful for diabetes, as well as for its prevention;
• stimulates intestinal activity, preventing constipation.

Dukan bran crispbread

Thanks to low content carbohydrates, their bran bread can be used in. They should not be overused, since they still contain sugar. But the diet requires mandatory consumption oat bran in the amount of 2-3 tablespoons per day. This is necessary to reduce appetite. Pure bran can be replaced with bread.

If you are following the Dukan diet, you should slightly change the recipe for bran bread given above. You will have to use only oat bran, without combining it with wheat bran. Their calorie content is lower, they contain fewer carbohydrates, and therefore are more suitable for preparing Dukan protein diet dishes.

If you don't like to cook, you can buy ready-made oat bran breads online. They are sold on websites dedicated to the Dukan diet. Today this method of losing weight is so popular that there are entire online stores selling low-carb foods. food products, designed specifically for the Dukan low-carbohydrate diet.

Bran bread Lyubyatovo

Unlike homemade oat bran breads, Lyubyatovo breads are not so healthy for your figure. Their only advantage is their high fiber content. But the calorie content of Lyubyatovo bran bread is comparable to energy value regular wheat or rye bread. It is almost 400 kcal per 100 g.

Therefore, Lyubyatovo bran bread cannot be used in the Dukan diet. They should also not be eaten if you are sitting on a regular low calorie diet. This product is not dietary. It's bad for your figure. In large quantities, Lyubyatovo bran bread can cause weight gain. They contain 70% carbohydrates, which, when entering the body, can turn into subcutaneous fat.

There is not a lot of bran in these breads. In essence, these are ordinary crackers that are presented to the buyer as dietary product. One loaf of bread contains few calories, as it is small, dry and weighs very little. But, judging by the reviews, they are delicious, and you can eat quite a lot of them at one time without even noticing. Therefore, in order to lose weight, it is better not to buy Lyubyatovo bran bread.

Conclusion

Crisps made from oatmeal or wheat bran, good for the health. Due to their low calorie content and high content of insoluble dietary fiber, they are beneficial for your figure. But only if you use bran bread instead regular bread. The product can be used in the Dukan diet as it contains a small amount of carbohydrates. However, do not forget that their bran bread is a food from which you can gain weight. Therefore, they should be consumed carefully, in small quantities, only as a replacement for regular baked goods.

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“Separating bran from flour is a luxury, and is more harmful to nutrition than beneficial.” (Justus Liebig. “Letters on Chemistry”)

In one of military units In the tsarist army, an emergency occurred - all the officers of the unit fell ill. At the same time, the soldiers, on the contrary, felt excellent. In order to figure out what was going on, a special commission was created. And after a long and thorough investigation, one peculiarity became clear - bread for officers was baked from premium flour, and for soldiers - from wholemeal flour, with bran.

So what's the deal? Bran has always been perceived as waste from flour milling... It would seem that bread is made from a higher quality product, purified of everything extra flour and must be of the highest quality, because for a long time all the efforts of master bread bakers boiled down to making bread “even more fluffy and whiter.” But no - studies that have been carried out in this area have shown that “tasty and beautiful” does not always mean “healthy”. Therefore, we will try to figure out what bran is and why refined products are useless and sometimes harmful.

But first, we'll delve a little deeper into biology, just to have an idea of ​​what bran is. All we know what a grain of wheat looks like. It consists of three parts, three main elements: germ - small vitamin bomb, capable of giving impetus to the development of a new life; the kernel, which contains sugars and starch - the nutrients of the future plant; the outer shell, the “skin” of the grain, protecting it from shock, temperature fluctuations, moisture and other external troubles.

The wheat germ is the first to give life to the plant, for this it contains enormous biological energy, powerful force, causing grain to germinate in one day. Therefore it contains essential vitamins groups B and E and microelements. The rough shell of the grain, its walls, also contain valuable substances, such as cellulose, lignin (insoluble fiber), pectin (soluble fiber). But the only part of the grain that goes into the production of white flour is the endosperm (kernel of the grain) - a supply of protein, sugar and starch, so during the grinding process the grain loses a significant part nutrients. The finer the grinding and “steeper” grain processing, the less vitamins remain in the flour... Scientists even scrupulously calculated how many nutrients and vitamins a wheat grain loses as a result of fine grinding: vitamin B1 - 86%, vitamin B2 - 70%, vitamin B3 - 80%, vitamin B6 - 60%, folic acid- 70%, iron - 84%, calcium - 50%, phosphorus - 78%, copper - 75%, magnesium - 72%, manganese - 71%, zinc - 71%, chromium - 87%, fiber - 68%.. Depressing numbers. Now It becomes clear why the officers of the military unit, which were discussed above, fell ill, because tasty and expensive bread, cleansed of all impurities, and at the same time of all useful substances, came to their table.

So does this mean that “useless” bran is useful? Scientists have long found out that the grain shell contains a huge amount of vitamin B6 (“vitamin of calm” - getting it in sufficient quantity, a person becomes calm and balanced, completely transformed), there is vitamin B12, gluic acid (a vitamin-like substance on which the proper functioning of the nervous system depends, especially when it is overloaded), riboflavin ( organic matter, also necessary for the central nervous system), thiamine (vitamin B1, the most main vitamin, which is contained in bran). In addition, bran contains vitamin E (which ensures the function of reproduction of offspring) and vitamin C (well-known ascorbic acid, the benefits of which are even indecent to remind), however, there is not very much of it there. Bran bread contains large quantity vitamins than regular black bread. Vitamin B1 is contained in it in its best form - “thiamine”, it also contains vitamin D, vitamin PP ( a nicotinic acid, extremely necessary for the nervous system, proper operation liver and blood vessels), lipomic acid or lopomin (in other words, vitamin H, which serves as an energy “corrector”, as well as the most important factor for the functioning of the liver and heart). And most importantly, all the vitamins contained in whole grains differ from pharmaceutical ones in that it is impossible to “overeat” them or overdose, since the body itself will remove the excess.

It turns out that when we throw away or give “unnecessary” bran for livestock feed, we throw away along with them natural vitamins and microelements. Somehow it turns out wrong...

Many studies support the use of bran bread. For example, it has been noted that eating bran bread suppresses appetite, causing a feeling of fullness, has a beneficial effect on the intestinal microflora, and normalizes the digestion process. The bran contained in bread absorbs harmful substances and toxins, promoting them natural breeding from the body. Bran bread improves immunity and also increases the iron content in our body - only 15 grams. bran cover daily requirement in this essential element for hematopoiesis. Bread made from wholemeal flour containing bran is recommended for people suffering from diseases of the gastrointestinal tract and cardiovascular system. Bran bread must be present in the diet of people suffering from overweight and obesity, as well as dietary nutrition when limiting carbohydrate intake. Bran bread has cleansing properties, so it should be consumed by people suffering from kidney disease, liver disease and acute rheumatism.

But, perhaps, the main advantage of bran is high content dietary fiber that regulates intestinal function, improves colon microflora, lowers blood sugar levels and helps eliminate excess “bad” cholesterol. Alimentary fiber lower cholesterol by binding intestinal bile acids, which have atherogenic activity, so bran bread is simply necessary for the prevention of atherosclerosis. Bran bread is also useful for diabetes - it slows down the breakdown of starch and helps lower the glycemic index of other foods. And recent studies have revealed a new property of bran - they effectively regulate metabolism. Fiber does not know how to “burn” fat, but it affects the very cause of excess weight - a violation metabolic processes in organism. Bread baked from wholemeal wholemeal flour is useful for cancer patients, especially those who have a tumor in the chest or fibrocystic mastopathy. Bran is zinc, and this element is necessary for mental workers.

The healthiest and best bread is considered to be the one baked from flour mixed from sprouted grains (malt), the so-called malt bread - in sprouted grains of wheat the content of vitamin E increases hundreds of times, the amount of B vitamins increases 6 times, the concentration of essential vitamins increases microelements for our body.

What’s interesting is that refined “white” foods (white bread, premium pasta, sugar) not only do not contain vitamins, but also use up their already small reserves - all in order to absorb “white poison” and “sweet poison”... White bread from premium flour, confectionery, baking and sugar increase the body's need for B vitamins, resulting in hypovitaminosis (which, of course, is not immediately noticeable). Our kids eat too many refined foods, getting used to swallowing food without chewing, washing it down with water or other drinks - as a result, 90% of children in the 5-6th year of life have caries.

In many countries, specialized varieties of bread are now produced, introducing up to 25% bran into premium flour. There are over 20 “healthy” varieties of bread in the world. In Russia, producers are not so generous - as a rule, 2-3 varieties of grain bread or bread from wholemeal flour are produced, the rest of the assortment consists of wheat bread from premium or first-grade flour, poor in content of nutrients and fiber.

For those who consider the passion for bran to be a fashionable modern trend, small excursion into history. The exact date No one can name the appearance of bread in the human diet, but most scientists believe that people got their first bread over 15,000 years ago, by accident. In search of food, ancient people turned their attention to cereal grains. At first they were simply collected and eaten, then they began to grow them, gradually learning to grind the grain, prepare porridges, stews and grain mash from it, and then flatbreads and bread. According to archaeologists, baked bread in the form of a flatbread was created when part of the cereal mash accidentally spilled onto the hot stones of the hearth and baked. Enough for a long time it was flatbread that was the only type of bread, until a person discovered that mash left for some time begins to ferment, and the flatbread from it turns out softer and more fluffy. Thousands and thousands of years have passed since then, and baking bread today is a real art. But for a long time, bran bread was considered low-grade, unattractive, and everything appeared on store shelves more varieties“beautiful” and “correct” bread...

Modern manufacturers, fortunately, are producing an increasing number of varieties of bran bread - these are grain, malt, with raisins or special “sports”, enriched useful substances. Unfortunately, sometimes on store shelves you can find varieties of gray bread that are passed off as bran, but very often such bread does not contain bran, but is simply a product Low quality. It is easy to distinguish real bran bread from a fake: in cross-section it has grey colour, bran is visible in the form of small yellowish and light brown inclusions both on the cut and on the surface. Real bran bread tastes good and has an aroma that bread made from higher grades of flour does not have.

People have rushed to give bran the status of waste, and this is wrong. So let's change our attitude towards this product and be healthy!

Larisa Shuftaykina