Madeleine Hull
Bran is the hard outer layer of whole cereal grains and is a rich source of nutrients and dietary fibre. It is a versatile ingredient that can be easily incorporated into a vegetarian diet by sprinkling it over smoothies, yogurts, salads, soups, and cereals or by adding it to baked goods. Bran has multiple health benefits, including improving digestive health, reducing the risk of heart disease, and preventing certain types of cancer.
Benefits of Bran in a Vegetarian Diet
| Characteristics | Values |
|---|---|
| High in dietary fiber | Aids digestion, relieves constipation, and prevents colon and breast cancer |
| Contains gluten | Not suitable for people with celiac disease or gluten sensitivity |
| Rich in vitamins and minerals | Provides protein and lowers cholesterol |
| Reduces risk of chronic diseases | Decreases the chances of heart disease, stroke, and type 2 diabetes |
| High in antioxidants | May help combat chronic diseases |
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What You'll Learn
Bran's high fibre content can help prevent constipation
Bran is the hard outer layer of whole cereal grains, stripped away during the milling process. It is rich in nutrients and fibre, and its health benefits are well-documented.
Oat bran, meanwhile, provides both soluble and insoluble fibre. Soluble fibre forms a gel-like substance in the gut, which also helps to soften stool. Insoluble fibre makes stools bulkier and easier to pass through the digestive tract. One study found that 59% of people who consumed 7-8 grams of oat bran daily were able to stop taking laxatives, as the bran was just as effective at relieving constipation. Another study found that seniors in a nursing home who received oat bran for 12 weeks experienced improved well-being, and 59% were able to discontinue their use of laxatives.
Bran is a great way to increase your fibre intake, which can help prevent constipation. However, it is important to increase your fibre intake gradually, as adding bran or any high-fibre source too quickly can lead to gas, cramps, and bloating.
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Bran is a good source of vitamins and minerals
Wheat bran is a concentrated source of insoluble fibre, which can help to prevent constipation. It can also help to prevent colon and breast cancers, cardiovascular disease, obesity, and gastrointestinal diseases. It is also a good source of iron, although some studies have shown that it can decrease iron retention. Wheat bran also contains phytic acid, which may interfere with the absorption of certain nutrients.
Oat bran is also a good source of vitamins and minerals. It is high in dietary fibre, which helps support healthy bowel function. It is also a great source of beta-glucan, a type of soluble fibre that dissolves in water to form a gel-like substance in the digestive tract. This helps to lower cholesterol and blood pressure. Oat bran is also high in multiple antioxidants that may help combat chronic diseases and offer health benefits.
Incorporating bran into your diet is easy. Wheat bran can be used as a substitute for flour, while oat bran is typically ground and can be mixed into baked goods and casseroles.
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Bran can help reduce cholesterol and the risk of heart disease
Bran is a great way for vegetarians to boost their fibre intake, which is often lower than recommended. Fibre is essential for digestive health, and bran can help with constipation, hemorrhoids, irritable bowel syndrome (IBS), and diverticulosis.
However, bran is also beneficial in reducing cholesterol and the risk of heart disease. Wheat bran, for example, is rich in insoluble fibre, which can lower cholesterol and the risk of heart disease. A recent study found that consuming a wheat bran cereal daily for three weeks significantly decreased total cholesterol levels without reducing "good" HDL cholesterol. Wheat bran's fibre content also helps to prevent constipation and keep bowel movements regular, which can contribute to overall heart health.
Oat bran, on the other hand, is a good source of beta-glucan, a type of soluble fibre. Beta-glucans have been shown to reduce total cholesterol and "bad" LDL cholesterol by helping to remove cholesterol-rich bile, a substance that aids fat digestion. A study published in the European Journal of Clinical Nutrition found that adding 102 grams of oat bran to the diet for two weeks reduced total cholesterol levels by 14%. Additionally, oat bran's soluble fibre content can help to control blood sugar levels, which is another risk factor for heart disease.
Furthermore, bran contains natural antioxidants like phytochemical lignans and phytic acid, which may contribute to lowering the risk of heart disease. Multiple studies have linked high-fibre diets with a reduced risk of cardiovascular issues, and the European Food Safety Authority has approved health claims for wheat bran and gastrointestinal health.
In summary, bran is a valuable addition to a vegetarian diet, offering not only improved digestive health but also a reduced risk of heart disease through its fibre, antioxidant, and cholesterol-lowering properties.
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Bran may reduce the risk of certain cancers
Wheat bran is a rich source of insoluble fibre, which is known to reduce the risk of certain cancers, specifically colorectal cancer. Fibre intakes are generally lower than the recommended amount, which is 14 grams for every 1,000 calories, or about 38 grams for men and 25 grams for women daily. Wheat bran is also a good source of protein and is relatively low in calories and fat. It contains lignan phytochemicals and phytic acid, which are associated with a reduced risk of colon and breast cancer.
Oat bran, on the other hand, is gluten-free and is also a good source of insoluble and soluble fibre, which can help with constipation. It is also high in multiple antioxidants that may help combat chronic diseases and improve health. Oat bran is also considered a whole grain and is high in soluble fibre, which may protect against colorectal cancer.
Studies have shown that a high-fibre diet can increase metabolism and decrease the risk of heart disease, stroke, and type 2 diabetes. Fibre can also aid in weight loss by increasing satiety and slowing the digestion and absorption of carbohydrates that impact blood sugar levels.
In addition to the benefits of fibre, wheat bran also contains natural antioxidants like phytochemical lignans and phytic acid, which may also contribute to reducing the risk of certain cancers. Wheat bran is also a good source of iron, although some studies have shown that phytic acid can inhibit the absorption of iron and other essential minerals, which may be a concern for vegetarians.
Overall, the high fibre content of bran, specifically wheat bran, may be the main contributor to reducing the risk of certain cancers, but other components such as antioxidants and phytochemicals may also play a role.
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Bran can help control blood sugar levels
Bran is a good source of dietary fibre, which is associated with a reduced risk of colon cancer. Wheat bran, in particular, is a concentrated source of insoluble fibre, which can help to prevent constipation and keep bowel movements regular. It is also rich in soluble fibre, which forms a gel-like substance in the gut, softening stools.
Oat bran, on the other hand, is gluten-free and also contains both soluble and insoluble fibre. The soluble fibre in oat bran can help control blood sugar levels by slowing the digestion and absorption of carbohydrates that impact blood sugar. This makes it beneficial to people with type 2 diabetes, as it reduces blood sugar levels and spikes after eating carb-heavy meals.
In support of this, one study found that adults who added 102 grams of oat bran to their daily diets for two weeks experienced a 14% decrease in total cholesterol levels, compared to a 4% decrease in the control group. Another study published in the European Journal of Clinical Nutrition found that consuming oats is associated with a reduced risk of type 2 diabetes.
Furthermore, a review of 28 studies showed that consuming 3 grams or more of oat bran reduced LDL (bad) and total cholesterol by 0.25 mmol/L and 0.3 mmol/L, respectively. This is because the beta-glucans in oat bran help to remove cholesterol-rich bile, a substance that aids fat digestion.
In addition to helping control blood sugar levels, the high fibre content in bran can also aid in weight loss and weight maintenance by increasing feelings of fullness and reducing hunger.
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Frequently asked questions
Bran is the hard outer layer of whole cereal grains. It is rich in nutrients and an excellent source of dietary fibre.
Bran has many health benefits, including improving digestive health and reducing the risk of heart disease, diabetes, and certain types of cancer. It may also aid in weight loss and lower cholesterol and blood pressure.
Bran can be easily incorporated into your vegetarian diet by sprinkling it on muffins, smoothies, yogurts, casseroles, soups, salads, and hot cereals like oatmeal. It can also be used in baked goods like muffins, cookies, and breads.
Wheat bran and oat bran are the two most commonly discussed types of bran. Wheat bran is a good source of insoluble fibre and protein, while oat bran is gluten-free and contains both soluble and insoluble fibre.
Bran is generally considered safe and nutritious, but it contains phytic acid, which may interfere with the absorption of certain minerals. It also has fructans, which may trigger symptoms in people with irritable bowel syndrome (IBS). Additionally, adding too much bran or fibre too quickly can lead to gas, cramps, bloating, and other gastrointestinal symptoms.
