How to Take Wheat Bran

The main reason why wheat bran is considered a highly healthy product, and not a waste from the wheat crop, is its natural properties and the benefits they provide to the body.

Thanks to them, wheat bran is recommended by nutritionists for people with overweight and stomach problems. If you ever wondered what is wheat bran for, here we show you its main properties and benefits.

Properties of wheat bran

The layers that surround wheat are composed of cellulose, polysaccharides, fats, minerals and proteins. Its nutritional value gives it the following properties:

• Its composition is rich in insoluble fibers that are easy for the digestive system to digest.
• It is rich in vitamin K and B complex vitamins, necessary for healthy blood, brain, and bones.
• It contains unsaturated fatty acids that help promote good cholesterol in the human body.
• It is rich in phosphorus, iron and antioxidants to purify and strengthen the immune system.

Benefits of wheat bran

Thanks to its properties, we can take advantage of the following benefits of wheat bran:

• Its fibers optimize digestion, helping to alleviate constipation. In addition, they prevent the weakening of the walls of the colon and diseases such as hemorrhoids.
• Likewise, the fibers and minerals of wheat bran regulate the appetite, generating satiety in our body. Therefore, it is an ideal supplement to lose weight.
• Being rich in iron and phosphorus, it gives energy and vitality to people who perform high intensity physical exercise. Similarly, its vitamins reduce the risk of anemia.
• The B complex vitamins that wheat bran contains mitigate stress and help fight migraine and depression.
• Thanks to its antioxidant properties, it helps prevent irregular cell formations that lead to carcinogenic conditions. Also, bran protects the circulatory system, reducing the risk of cardiovascular disease.
• Wheat bran works as a healing agent, since its fibers promote cell rejuvenation. Therefore, it is also effective in slowing down the appearance of wrinkles.

You can buy wheat bran at any trusted supermarket or herbalist. It usually comes in envelopes, so be sure to check the issue date for fresh bran. In the same way, check its description and ask that, really, the product is 100% natural and without chemical additives.

You can also consume wheat bran in whole wheat flour. If you substitute refined corn flour for wheat flour, you will be able to acquire a greater amount of fiber daily.

The best way to take wheat bran is as a companion to your meals, especially at breakfast, as this will further cleanse your body. Later we leave you some recipes with wheat bran so you learn how to take it.

Like wheat bran, many people incorporate wheat germ into their diet, as it is the most nutritious part of the grain. Find out what are the benefits of wheat germ by clicking on the link.

A fruit and wheat smoothie is a perfect breakfast to start the day with all the energy you need. Likewise, you can also take it mid-morning. To prepare this delicious wheat bran smoothie you will need to:

• 2 pears
• 1 red apple
• 2 tbsp wheat bran
• 2 tbsp honey
• 100 ml of orange juice

After gathering the ingredients, follow these simple steps:

1. Cut the pears and apple into pieces.
2. Add the chopped fruit to the blender.
3. Add the 2 tablespoons of wheat bran and honey.
4. Add the 100ml of water and blend for 15 seconds. You can add some ice cubes to serve it cold.

Do you want to use the wheat bran for constipation? This ingredient is an excellent complement to prepare delicious and nutritious whole grain cookies, perfect for facilitating digestion! With these ingredients you can prepare them:

• 125 g soft butter
• 2 tbsp sugar
• 1/2 tbsp of salt
• 1 tbsp honey
• 2 eggs
• 125 g of flour
• 25 g of wheat bran
• 1 tsp baking powder

Now, follow these simple steps to make it:

1. Place the fine wheat bran, flour and salt in a bowl. Mix all ingredients well.
2. Add the sugar and butter. Stir and crumble the ingredients with your fingers to form a gritty mixture.
3. Beat the eggs in a separate bowl. Add them to the mixture and knead into a bun.
4. Divide the bun in two. Roll them out with your fingers on a previously buttered or floured cookie sheet.
5. Cut the cookies into 18 circles. Then pierce them with a fork.
6. Let the mixture sit for 15 minutes.
7. You take the cookies to the oven for 15 minutes at 220 ºC.
8. Remove from the oven.
9. Let them cool before serving.

If you need the wheat bran for weight loss, this is also perfect to have it at lunch. In this case, vegetable soup is your best option, since this way you will get more fiber and vitamins. These are the ingredients you need to prepare this rich recipe with wheat bran:

• 20 grams of whole wheat noodles
• 2 tablespoons wheat bran
• 1 tablespoon of sesame oil
• 1 onion
• 1 carrot cut into slices
• 200 g of pumpkin with its skin, well washed
• 1/2 eggplant
• 1 green bell pepper, chopped, seeded
• 2 tbsp chicken broth
• 1 liter of water
• 3 eggs
• Chopped chives
• Mint leaves

Now, to prepare this delicious soup, follow these instructions:

1. Put the chopped vegetables (carrot, onion, eggplant, pumpkin and green pepper) in a pot with a non-stick bottom and add the sesame oil. Stir until the vegetables are well soaked.
2. Cook the vegetables over medium heat for 3 minutes.
3. Add the chicken broth and the liter of water.
4. Stir well and bring to a boil over maximum heat.
5. When it begins to boil, turn down to medium heat to add the eggs, wheat bran, and spearmint.
6. Cook uncovered for 10 minutes over medium heat, stirring every 3 minutes so that the eggs set.
7. Add the noodles and chopped chives. Stir continuously and cook for 5 more minutes.
8. Remove from the heat, let it rest and serve.

The wheat bran water It is one of the simplest and most effective ways to take wheat bran. It is enough to soak a couple of tablespoons of wheat bran in a liter of water for half an hour. Drink the water during the day to stay hydrated and purify your body. If you want, you can add honey to improve its flavor.

You can also add wheat bran to other recipes that you use daily such as fruit smoothies, brownies, chocolate balls, porridge, among others.

In addition to wheat bran, there are also bran from other types of cereals. One of the most popular is oat bran, commonly used to regulate cholesterol and treat hemorrhoids. In our article Wheat or oat bran: which is better ?, we compare the properties and benefits of both so that you know which is better for your body.

Wheat bran is ideal for weight loss, as it helps the body burn calories and toxins more quickly. Although rich in carbohydrates, wheat bran is not fattening. On the contrary, its fibers favor the absorption of nutrients to eliminate bad cholesterol and control blood glucose levels.

Thanks to its properties, wheat bran produces a feeling of satiety. For this reason it is ideal for losing weight and a great ally in any healthy diet.

If you want to know more foods to lose weight, be sure to visit our article The best foods to lose weight.

How much wheat bran to take

Each 100 g of wheat bran contains approximately 216 calories. You can take it as a side for breakfast or lunch, but one or two tablespoons a day will be enough to not exceed the daily dose of carbohydrates that your body needs.

Nutritionists recommend consuming a maximum of 25 grams of fiber daily, and a minimum of 12 g. In the same way, remember to hydrate well when you consume fiber, as it will facilitate its purifying action and the burning of calories.

This article is merely informative, at oneHOWTO we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

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