Bran: properties, nutritional values, calories

The bran has been considered a waste product for years. There are several types, today appreciated for the beneficial properties of the colon and intestine. Let's find out better.

> 1. Description of the bran

> 2. Properties and benefits bran

> 3. Calories and nutritional values ​​of bran

> 4. Ally of

> 5. Curiosities about bran

> 6. A recipe up your sleeve

Bran: properties, nutritional values, calories


Bran description

The bran it is a fibrous shell that covers the seeds of cereals. It is separated from the flour through the refining process and has for years been considered a waste product, mainly intended for feeding livestock.

Since the Seventies, however, the bran has been rvalued for its richness in dietary fiber and for the latter's ability to prevent some of the most common ailments in contemporary Western society, for example constipation, irritable colon and other pathologies of the gastrointestinal system.


Properties and benefits of bran

La bran has several properties, which often differ according to the type of bran. The bran of wheat, for example, which is the richest in insoluble fiber, is the one most indicated in case of constipation.

In general, however, the bran facilitates intestinal transit and stimulates the motility of the colon; it increases the volume and softness of the stool, favoring the evacuation.

It is useful for fighting overweight as well obesity, and in all those cases in which you want to combat overeating. Swelling in the stomach, it has a very high satiety index; it is also quite low in calories. It helps to reduce the absorption of fats and sugars and is therefore a valid ally even in the case of triglycerides or high cholesterol, as in subjects with glucose intolerance or diabetes.
Bran must always be taken at the same time as liquids.

It is preferable to choose bran from organic farming, to avoid ingesting the synthetic chemical agents present on cereals and which are generally removed with the refining process.

The amount of bran to take depends on the person; prolonged and indiscriminate use is not recommended, as, if you overdo it, the bran can be at the origin of disorders such as meteorism and flatulence.

To guarantee your body the right amount of dietary fiber, a bran supplementation can therefore be useful, but without ever forgetting to take the right amount of fruit and vegetables daily.


Bran calories and nutritional values

100 g of bran contain 206 kcal.

Furthermore, for every 100 g of this product we have:

  • Water 8.2 g
  • Protidi 14.1 g
  • Lipids 5.5 g
  • Cholesterol 0 g
  • Glucid 26.6 g
  • Ferro 12 g
  • Magnesium 550 mg
  • Thiamine 0.89 mg
  • Niacin 29.6 mg
  • Tocoferolo 1.6 mg


Bran, ally of

Intestine, colon.


Bran is among the foods with the highest fiber content - find out more


Curiosities about bran

About bran there are several proverbs related to the use that was made of it up to the seventies, when it was considered a poor food and therefore indicated mainly for feeding livestock.

  • Selling bran for flour, for example, means passing off a thing of little value for something more valuable and therefore indicates the will to deceive others.
  • The devil's flour goes all in bran, it means, instead, that bad intentions and actions do not bring benefits.


A recipe with bran

With the bran you can prepare biscuits and desserts to be consumed for breakfast. Have you ever tried to accomplish bran muffins?

  • 100 g of bran,
  • 100 grams of frumina,
  • 100 grams of whole cane sugar,
  • 150 grams of milk,
  • 1 egg, an apple,
  • 50 grams of raisins,
  • 1 sachet of cream of tartar + a teaspoon of baking soda.

Method: soak the bran and raisins in milk. After about half an hour, work the mixture with a fork and then add the egg, sugar, frumina, apple cut into cubes, cream of tartar and baking soda. After having worked the mixture well, pour it into the molds and bake in the oven at 180 degrees for 25/30 minutes.


Bran is one of the natural fiber food supplements


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