Wheat bran: Know its benefits and include it in the menu

It promises to lower cholesterol, help with weight loss, favors the intestines and increases the satiety period. Wheat bran, although it is a food dispensable by many women, can bring numerous benefits to your health, provided it is consumed with specialized guidance.

It is an outer film of wheat grain (grain cone) and consists of insoluble fibers that perform very important functions in our body. It is a food that contains low calories, also helping in weight loss? Explains Gustavo Vilela, hematologist.

Benefits of Wheat Bran

Healthy Intestine: For those with bowel problems, consuming bran can help with abdominal discomfort and bowel cleansing. "It helps in cleaning the intestines, eliminating fecal toxins more effectively," says Vilela.


It can still prevent disease. "In addition, its consumption prevents the emergence of gastrointestinal inflammation," adds Maria Fernanda Pio, sports nutritionist ahead of the MPIO team.

Weight Loss: When ingested, the fibers present in the bran swell? in contact with water, increasing the satiety period. "Consequently, they can collaborate to control appetite and weight loss in an appropriate program of dietary reeducation and physical activity," says Vilela.

Current Health: Bran can also be an interesting weapon for lowering cholesterol as it is also responsible for decreasing the absorption of fat in the intestines. "It lowers blood sugar and cholesterol levels and can prevent the onset of chronic disease," says Maria.


How to include wheat bran in recipes

As it does not have a characteristic flavor, it is ideal to use it as an aid in the preparation of dishes. ? You can add in the recipes cookies, breads, soups, cakes, pies, juices, vitamins and beans, for example, without changing the taste of the preparations ?, comments Vilela.

However, the daily intake should be up to 3 tbsp, as the amount of fiber recommended by an adult is approximately 30g. "People who eat bran need to remember to drink plenty of water, as the amount of fiber can cause the fecal cake to dry out," warns the doctor.

Caution: There are contraindications

Like certain foods, wheat bran should be avoided by celiac people as it contains gluten in its composition. "People with obstruction of intestinal transit, or with difficulty in intestinal absorption, acute inflammatory bowel or abdominal symptoms, for example: appendicitis, and dehydrated individuals with difficulty swallowing or producing saliva should avoid consumption," recommends Vilela.


4 recipes with wheat bran

You can find wheat bran in both supermarkets and health food stores or specialized websites. Check out recipe tips suggested by the experts and get ready for your family!

1. Whole Carrot Cake

Ingredients

  • 1 large carrot
  • 2 free-range eggs / organic
  • 1 cup fresh green banana biomass
  • 1 cup of coconut sugar
  • 2 cups of rice flour
  • 3/4 cup wheat bran
  • 1 tablespoon baking powder

Note: does not take oil.

Method of preparation

In a blender, beat the carrots, eggs, sugar and biomass. Put in a bowl and mix flour, fiber and baking powder, beating well. Pour the batter into a greased and floured pan with rice flour. Bake in medium oven (180º) for +/- 40 minutes or until set.

2. Brown Bread

Ingredients

  • 230g of whole rye flour
  • 330g whole wheat flour
  • 2 tablespoons flaxseed
  • 2 tablespoons sunflower seeds
  • 1 tbsp of wheat bran
  • 1 tbsp olive oil
  • 1 pinch of salt
  • 25g of fresh yeast
  • 400 ml of water
  • milk
  • Sesame Seeds for Garnish

Method of preparation

Dissolve yeast in warm water, add olive oil and stir again. In a large bowl, place the flour, salt and seeds. Add water with dissolved yeast. Then mix it all together with a fork and pour the dough onto the floured countertop and knead until it comes off. Make a ball with the dough and then a cross cut. Place on a tray, cover with a damp cloth and let stand until doubled in volume. Brush with milk and garnish with seeds. Bake in preheated oven at 200ºC for 35 minutes.

3. Fiber Cake

Ingredients

  • 6 tbsp wheat bran
  • 12 tablespoons oatmeal
  • 6 eggs
  • 6 small jars of nonfat yogurt
  • Vanilla essence
  • Oven and stove sweetener (optional)
  • A bit of salt
  • 1 teaspoon baking powder

Method of preparation

Combine wheat bran, oats, egg yolks, yoghurt, vanilla essence and sweetener (optional). Beat the egg whites with a pinch of salt. Combine all ingredients and place in a pan, preheating to 190 degrees for about 30 minutes, until golden brown.

4. Wheat bran bread

Ingredients

  • 2 eggs
  • 1 plain nonfat yogurt
  • 10 tablespoons skimmed milk powder
  • 10 tbsp wheat bran + wheat germ
  • 1 pinch of salt
  • 1 tablespoon baking powder
  • 1 tsp oregano (optional)

Method of preparation

Pre-heat the oven at 180 °. Then mix all ingredients except yeast in a bowl. After stirring well, add the yeast. Pour the batter into a greased rectangular pan (wipe off excess with paper towels), or into a silicone pan (no greasing in this case). Tip: To make the bread look beautiful, spread the dough with the help of a spatula, leaving the dough smooth.

Bake for 30 minutes in a medium oven, always watching not to let the bread burn. As bread has no preservatives, it is recommended to consume within 3 days. It can be frozen by microwaving for a few seconds or baking in the oven to defrost.

Choose one of the recipes and prepare with your family! In addition to consuming them warm and enjoying the enriched flavor, you will bring numerous benefits to the body!

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