Comparing oat and wheat bran

For a long time, the hard seed coat was considered only a husk and was thrown away as garbage. Only at the end of the last century did bran become an integral part of the diet of those who care about the state of their gastrointestinal tract. The whole world has learned that this product has nutritional value. As a rule, two types are used: oatmeal and wheat. Is there a difference between them and what is it? Our experts figured it out.

About the benefits and composition of bran

Good health is shaped by several factors, some of which cannot be influenced. But there are some that you can control yourself. And one of them is food. Thanks to a balanced diet, you can ensure the smooth functioning of the digestive tract. But the abundance in the diet of refined cereals, thermally processed foods, artificial additives with a minimum amount of vegetable fiber leads to malfunctions in the intestines.

Cereal bran helps to correct the situation and successfully, and, most importantly, without discomfort, make up for the shortcomings of the diet. What are they? This is dietary fiber (hemicellulose, cellulose) with the addition of pectins, lignins, vitamins (especially group B). Bran is resistant to the action of the gastric enzyme, therefore, it calmly passes through the digestive tract, being saturated with intestinal juices and gradually swelling (the volume of the mass eaten increases by about 10 times).

As a result, a powerful cleansing effect: bran perfectly removes the remnants of putrefactive food, medicines, excess mucus, cholesterol, food dyes, etc. from the intestinal walls. Lignins in the composition of food bran remove a large amount of accumulated toxins. Pectins act very selectively, removing salts of heavy metals, carcinogens and also toxins from the body.

So what are the benefits of bran (regardless of whether they are oat or wheat)? They are helping:

1. Remove cholesterol and accumulated fats — thereby preventing the development of atherosclerosis and obesity;

2. Reduce appetite — when it enters the stomach, food bran swells several times, filling almost its entire cavity — thereby creating a feeling of satiety;

3. Remove bile acids — their irritating effect on the intestines is eliminated (the development of the inflammatory process is prevented). It also stimulates the production of protective mucus.

4. Bind and remove glucose — with moderate use, bran removes excess sugars, preventing their conversion into fats and the development of diabetes;

5. Remove heavy metals — the product, as it moves through the intestines, captures all radionuclide deposits (lead, cadmium, etc.);

6. Remove carcinogens — the development of bowel cancer is prevented;

7. Prevent dysbacteriosis — the product is a breeding ground for beneficial bacteria, stimulating their «life activity»;

8. Improve digestion — intestinal motility accelerates, digestion of food slows down;

9. Strengthen the immune system — thanks to the restoration of the normal functioning of the gastrointestinal tract, the body’s defenses are activated.

The difference between oat and wheat bran

Both oat and wheat bran practically do not differ in their composition, but there is one thing between them — the main difference: the type of fiber. Oats contain soluble fiber, while wheat contains insoluble fiber. What does it give? Let’s try to figure this out.

In the first case, the product swells and turns into a jelly-like mass. Passing through the gastrointestinal tract, this mass slows down the process of absorption of sugar from carbohydrates ingested with food. This protects the blood vessels and prevents the accumulation of unnecessary fats in the body. The ability of soluble fiber to control the accumulation of glucose in the body is an important consideration for people with vascular disease, diabetics, and dieters.

Soluble oat bran contains beta-glucan, which can remove a significant amount of bad cholesterol and stimulate the protective properties of the body. This is due to the fact that the substance penetrates into the deep layers of the intestinal mucosa, stimulating the production of immune cells that protect the body from fungi, infections, carcinogens, etc.

Wheat contains basically coarse fibers — cellulose, which is insoluble in water. Such fiber perfectly absorbs moisture and contains few calories. Insoluble fiber has one great property — it lowers the glycemic index. This means that the impact of dietary carbohydrates on glucose levels is minimized. Wheat bran is an excellent and, most importantly, inexpensive solution for those who want to lose weight.

In addition, coarse fiber perfectly cleanses the large intestine, expelling stagnant masses. Thus, the development of toxic processes is prevented, the excretion of feces is facilitated. This is an excellent prevention of proctological diseases. In addition, wheat bran, as it moves into the digestive tract, stimulates the outflow of bile.

Rules of use

In order not to harm your own body, using bran, you must follow a few simple but valuable rules:

1. If you are just starting to use bran, you should not immediately take the maximum portion — start small: 1 teaspoon filled with a small amount of boiling water will be enough (otherwise bloating, colic, etc. is possible). The resulting mass is enough for 3 doses (daily rate).

2. It is advisable to increase the amount of bran in the diet no more than every 3 days (each time increasing the amount of the product by 2 times).

3. In the event that the intestines, after eating bran, begin to “naughty”, often making grumbling sounds, it is better to stop taking the product for a while or purchase bifidobacteria at the pharmacy and drink them for a week.

Summary

So, we came to the conclusion that oat and wheat bran have one main difference — the type of fiber. Based on this, the difference between bran is their effect on the body.

Oat functions:

1. Lowering sugar and cholesterol levels;

2. Bowel cleansing (gentle);

3. Immunity boost.

Functions of wheat:

1. Choleretic effect;

2. Stimulation of peristalsis;

3. Cleansing the intestines from pathogenic flora, toxins, etc.

When choosing the appropriate option, consider the state of your own stomach, peristalsis and, of course, the main goal of introducing the product into the diet. Remember the simple rule: less is better.