Benefits of Eating Bran
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BENEFITS:
Helps prevent constipation.
Oat and rice bran help lower blood cholesterol levels.
Promotes a feeling of fullness, which can lead to weight loss.
May reduce the risk of some cancers, especially those associated with
obesity.
DRAWBACKS:
Excessive bran reduces the absorption of calcium, iron and zinc.
Can cause intestinal irritation, bloating, and gas.
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Bran is one of the richest sources of dietary fiber, the indigestible outer husk of wheat, rice, oats and other cereal grains. At one time most bran was discarded when grains were milled. Then in the 1960s Dr. Denis P. Burkitt, a British medical officer in Africa, published several scientific reports in which he theorized that bran and other types of fiber could prevent heart attacks, diverticulitis and other intestinal disorders, and cancers of the breast, colon, prostate, and uterus . He developed this theory after observing that these diseases are rare among rural Africans, who consume large amount of whole grains. Prompted by a number of bestselling books and numerous media reports, bran became the fad food of the 1970s and raw miller’s bran was added to everything from bread, cereals and muffins to such unlikely dishes as meat loaf and baked apples.
Since then, much of the enthusiasm for using raw bran has dissipated as researchers have learned more amount its health benefits and possible hazards. We also know now that various types of bran have different properties and functions. Wheat bran, for example, is mostly insoluble, although it absorbs large amount of water, it makes its way through the intestinal tract intact. When used in moderation, insoluble fiber helps prevent constipation by producing a soft, bulky stool that moves quickly and easily through the colon. Excessive amounts, however, can cause bloating and intestinal gas.
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Dr. Burkett had theorized that bran prevents colon cancer by reducing the amount of time required for the stool to travel through the bowel, but studies to document this protective effect have produced mixed results. An Australian study found that women taking large amounts of wheat bran actually had a slightly increased incidence of cancerous colon polyps found that those taking wheat bran achieved a reduction in the size and number of these growths.
On a more positive note, it appears that including wheat bran in a high fiber diet can help prevent diverticulitis, an intestinal disorder in which small pockets bulging from the colon wall become impacted and inflamed, and because it helps prevent constipation, bran may also be beneficial for persons suffering from hemorrhoids.
Oat bran is high in soluble fiber, which is sticky and combines with water to from a thick gel. A number of researchers have reported that this type of fiber reduces blood cholesterol levels. It also appears to improve glucose metabolism in people with diabetes. This benefit, in turn, reduces their need for insulin and other ant diabetes medications.
More recently, there have been reports that rice bran also reduces cholesterol levels. Researchers are not sure, however, whether this benefit comes from the insoluble fiber found in the bran or from the highly unsaturated oil in the rice germ, which is not separated from the grain husks during the milling process.
All types of bran, as well as other high fiber foods, play an important role in weight control by promoting a feeling of fullness without overeating. This may provide an explanation for the lowered incidence of some obesity related cancers and heart attacks among populations whose diets are high in fiber.
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POSSIBLE HAZARDS:
When the benefits of bran were first announced, many people started adding three, four or even more tablespoons of raw miller’s bran to their daily diet. It soon became apparent that this practice could aggravate inflammatory bowel disease, a condition in which the colon is inflamed and pocked with small ulcers. In addition, the phytic acid in raw bran inhibits the body’s absorption of calcium, iron, zinc, magnesium, and other important minerals. During bread baking, enzymes in yeast destroy much of the phytic acid. The heat present during processing also destroys most phytic acid in high bran cereals. Thus, these processed products are safer than raw miller’s bran.
There have been several reports of severe bowel obstruction in people who consumed large amounts of bran. Many nutritionists now advice a prudent approach, eat whole grain wheat bread, cereal, and other products that contain bran. Have oatmeal, muesli, and other cereals made with whole oats, similarly, substitute brown rice for the polished white variety. These foods are far more palatable than raw bran, which tastes like sawdust, and they are more nutritionally beneficial.
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| benefits of eating bran |
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| benefits of eating bran |
.jpg "benefits of eating bran") |
| benefits of eating bran |
.jpg "benefits of eating bran") |
| benefits of eating bran |
.jpg "benefits of eating bran") |
| benefits of eating bran |
.jpg "benefits of eating bran") |
| benefits of eating bran |
.jpg "benefits of eating bran") |
| benefits of eating bran |
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| benefits of eating bran |
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| benefits of eating bran |
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