The composition and calorie content of oat bran. Their benefits, harms and contraindications. How the product is eaten and prepared, recipes. Interesting facts about him. Important! The bran will be more beneficial if consumed with more water or some other liquid.
Contraindications and harm of oat bran
Oat bran can harm the body when consumed in its pure form in large quantities, since in this case the absorption of magnesium and calcium worsens. This is influenced by the presence of phytic acid salts in the composition. Also, the use of the product after prolonged soaking, when it swells up a lot, can worsen the state of health. If you eat such porridge made of oat bran, then severe pain in the abdomen can occur.
We list here the contraindications to their use:
- Stomach ulcer … With this disease, you should avoid any food that irritates the walls of this organ, as this may cause bleeding.
- Gastritis … In the initial stages, when there are no bright symptoms, the bran is quite acceptable in its pure form. With severe inflammation, they can only be eaten as part of yoghurts, bread, flat cakes, etc.
- Colitis … Under this disease, the inflammatory process in the small and large intestine is considered. When it is detected, you can only eat sparing food that does not scratch the mucous membrane.
Oat bran benefits and harms will go side by side if used on an empty stomach without other ingredients.
Attention! The daily dose of the pure product ranges from 1 to 3 tbsp. l., you can put more in various dishes.
How oat bran is eaten
They are used both independently, without adding other ingredients, and as part of various baked goods or dairy products.
Quite often, on the basis of such a mass, infusions are made for cleansing and losing weight. They perfectly complement kefir and yoghurts, fruit salads and berries. Often, oat bran is used to make cereals for breakfast.
This product is sometimes found in various baked goods - cakes, rolls, bread, loaves. On its basis, pancakes and pancakes are also fried, muffins are baked. But the most popular flour product made from them is cookies. It can be made both without the addition of ordinary flour, or with its content. Sometimes sesame seeds, raisins and other filling are added to the dough for a variety of taste.
We present a table where it is indicated how much, depending on the stage of weight loss, you need to eat oat bran per day in the Ducan diet:
| Stage name | Attack | Cruise | Consolidation | Stabilization |
| Bran volume | 1, 5 Art. l. | 2 tbsp. l. | 2, 5 Art. l. | 3 tbsp. l. |
| Amount of liquid | Drink 200 ml of warm water | |||
| Where and how much to add | Yogurt (100 ml), juice (250 ml), kefir (100 ml) | |||
Oat bran recipes
Before you cook something with this ingredient, first, if no other information is indicated in the recipes for oat bran dishes, it is recommended to soak them for 10-15 minutes. So they will be less felt in baked goods, and in porridge they will turn out to be more crumbly. It is impossible to cook the product for a long time, 10 minutes is enough. After turning off the stove, it is advisable to hold the mixture under the lid for 2-3 minutes.
We suggest taking a closer look at the following recipes:
- Biscuits … This is a flour-free diet baking recipe. To begin with, fry without oil, in a hot pan and high heat, powdered milk (6 tablespoons). Turn off the stove when it looks caramel. Then place it in a blender bowl or grinder and grind it to a lump-free powder. Next, add other dry ingredients to this ingredient: gluten (1 tbsp. L.), Wheat (1 tbsp. L.).l.) and oat bran (1 tbsp. l.), baking powder (0.5 tsp.), fructose (3 tbsp. l.). Then break two eggs into a separate cup, beat them with a mixer or whisk until a thick white foam forms. Then add the dry mass little by little, stirring it with a spoon, and use a blender until the mixture is smooth. The next step is to pour in kefir of minimum fat content (50 ml) and sprinkle with cinnamon to taste, knead the dough. Roll small cakes about 2 cm thick from it, put them on a baking sheet greased with vegetable oil and send them to bake in the oven for 20-30 minutes. Ready-made oat bran cookies will be even tastier with jam, condensed milk, honey.
- Bread … To prepare it, first of all grind 250 g of low-fat cottage cheese through a metal sieve. Then add wheat bran (6 tbsp. L. With a slide) and the same amount of oatmeal into it. Stir the mixture well and add salt (0.5 tsp), vinegar quenched baking soda (0.5 tsp). Next, beat in 3 eggs and knead the dough, which should not be very thick. After that, from the inside, wrap a brick-shaped baking dish with foil, grease it with vegetable oil over the entire surface and fill with the prepared mass. Now, with wet hands, shape the future bread so that it turns out to be even, and preheat the oven to 200 degrees. After the temperature rises, place the dish on the wire shelf for an average of 40 minutes. During this time, it should increase in volume by 1-2 times. Before turning off the stove, pierce the baked goods with a toothpick, and if nothing sticks to it, then the oat bran bread is ready. It is recommended to cut it only after it has cooled completely, otherwise it may fall apart.
- Porridge … Boil 100 ml of homemade milk in an enamel saucepan and add the same amount of heated water to it. Now reduce the heat, salt this composition, put sugar (2 tsp) and salt (0.5 tsp) in it, a bag of vanillin (2 g). Immediately after that, slowly, stirring with a spoon, add bran (2-3 tablespoons), depending on who likes what consistency. While the porridge is still warm, dissolve a piece of butter (about 1 tsp) in it. You can also use raisins, grated chocolate, walnuts to improve the taste. This recipe, but without the listed additives, is often used by those who lose weight on the Ducan diet.
- Bran with kefir … This combination is relevant during the fight against obesity and cleansing the body. To do this, you just need to pour the dry ingredient (1 tbsp. L.) Into the low-fat dairy product (5 tbsp. L.), That is, maintain the ratio of 1 to 5. After that, stir the composition with a spoon and drink in small sips. If the taste of oat bran with kefir is unpleasant for you, you can add a few strawberries or some other berries.
- Pancakes … Grind cottage cheese (250 g) through a metal sieve, mash it with sugar beaten with two eggs (1 tbsp. L.) And mix with bran (2 tbsp. L.). Next, heat the pan well and pour the incomplete ladle of the composition onto it. Fry the pancake first on one side and then on the other, remove from the stove and brush with butter. In thickness, they should turn out to be about 0.3 cm. On top of them you can put your favorite fruits or pour a little yogurt.
Interesting facts about oat bran
Looking at how oat bran is eaten in our time - in bread, rolls, pancakes, we can say with a certain degree of confidence that this is a universal product. The most popular on their basis is "Doctor's" bread. But in oatmeal cookies, which are sold in most stores, this ingredient is not at all, baked goods are made from ordinary flour. It should be noted that they are practically insoluble in water and any other liquid.
Oat bran was used in ancient Greece, then infusions were made from them to cleanse the body. Hippocrates himself recommended using them to normalize bowel function.
Today, such a product is very often added to bakery products, but at the same time it impairs their digestibility.
It is also one of the main types of animal feed, it is given to horses, pigs, sheep.
It is unrealistic to cook them yourself at home, so you can only make a semblance of flour. Real bran is obtained only during the processing of whole grains. They are the most valuable in cooking and cosmetology, where they are used to prepare moisturizing and nourishing masks. Their popularity returned in the 20th century, when American scientists discovered that the maximum amount of nutrients accumulates in the husk, and not in the grains themselves, and even more so in the flour. After entering the stomach, its volume increases 20 times, which causes a feeling of fullness.
Watch a video about oat bran:
Oat bran is a cheap and affordable product that you can buy in almost any supermarket. And he will definitely not be superfluous in the kitchen cupboard, he will remind of himself in cooking, and in medicine, and in cosmetology.
