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

It promises to reduce cholesterol, help with weight loss, favors the intestine and increases the period of satiety. Wheat bran, although an expendable food for many women, can bring numerous benefits to your health, as long as it is consumed with specialized guidelines.

“It is the outer layer of the wheat grain (the husk of the grain) and is made up of insoluble fibers that perform very important functions in our body. It is a food that contains few calories, also helping with weight loss”, explains Gustavo Vilela, a hematologist.

Wheat bran benefits

Healthy gut: For those who suffer from constipation, 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 even prevent disease. “In addition, its consumption prevents the appearance of gastrointestinal inflammations”, adds Maria Fernanda Pio, sports nutritionist at the head of the MPIO team.

Slimming: When ingested, the fibers present in the bran ‘swell’ in contact with water, increasing the period of satiety. “Consequently, they can collaborate to control appetite and weight loss in an appropriate program of food reeducation and physical activity”, says Vilela.

Health up to date: Bran can also be an interesting weapon to reduce cholesterol, as it is also responsible for reducing the absorption of fats in the intestine. “It reduces the levels of sugar and cholesterol in the blood and can prevent the onset of chronic diseases”, evaluates Maria.

How to include wheat bran in recipes

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

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However, the daily intake consumed should be up to 3 tablespoons, since the amount of fiber recommended by an adult person is approximately 30g. “Those who consume bran need to remember to drink plenty of water, since 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 people with celiac disease, as it contains gluten in its composition. “People with intestinal transit obstruction, or with difficulty in intestinal absorption, acute intestinal or abdominal inflammatory conditions, 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 supermarkets, natural food stores or specialized websites. Check out recipe tips suggested by experts and prepare for your family now!

1. Wholemeal carrot cake

Ingredients

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

Note: no oil.

Preparation mode

In a blender, beat the carrots, eggs, sugar and biomass. Place in a bowl and mix the flour, fiber and yeast, beating well. Pour the dough in a greased and floured shape with rice flour. Bake in a medium oven (180º) for +/- 40 minutes or until firm.

2. Wholemeal bread

Ingredients

  • 230g whole grain rye flour
  • 330g whole wheat flour
  • 2 dessert spoons of flaxseed
  • 2 dessert spoons of sunflower seeds
  • 1 tablespoon of wheat bran
  • 1 tablespoon of olive oil
  • 1 pinch of salt
  • 25g fresh yeast
  • 400 ml of water
  • Milk
  • Sesame seeds to decorate
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Preparation mode

Dissolve the yeast in the warm water, add the oil and stir again. In a large bowl, place the flour, salt and seeds. Add the water with the dissolved yeast. Then, mix everything with the help of a fork, and lay the dough on the counter, which must be floured, and knead until it comes away from your hands. Make a ball with the dough and then make a cross cut. Place on a tray, cover with a damp cloth and let it rest until it doubles in volume. Brush with milk and decorate with seeds. Bake in a preheated oven at 200°C for 35 minutes.

3. Fiber Cake

Ingredients

  • 6 tablespoons of wheat bran
  • 12 tablespoons of oatmeal
  • 6 eggs
  • 6 small pots of low-fat yogurt
  • Vanilla essence
  • Sweetener for oven and stove (optional)
  • A bit of salt
  • 1 dessert spoon of powdered organic yeast

Preparation mode

Mix the wheat bran, oatmeal, egg yolks, yogurt, vanilla essence and sweetener (optional). Beat the egg whites with a pinch of salt. Gather all the ingredients and put it in a shape, taking it to the preheated oven at 190 degrees for approximately 30 minutes, until golden.

4. Wheat Bran Bread

Ingredients

  • 2 eggs
  • 1 skimmed plain yogurt
  • 10 tablespoons of skimmed milk powder
  • 10 tablespoons of wheat bran + wheat germ
  • 1 pinch of salt
  • 1 tablespoon of powdered organic yeast
  • 1 teaspoon of oregano (optional)

Preparation mode

Pre-heat the oven at 180 °. Then, mix all the ingredients, except for the yeast, in a bowl. After mixing well, add the yeast. Pour the dough in a rectangular shape greased with oil (remove the excess with paper towel), or in a silicone shape (no need to grease in this case). Tip: for the bread to look nice, spread the dough with the help of a spatula, leaving the dough smooth.

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

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

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.

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