Discover the health secrets of oat and wheat bran!

Discover the health secrets of oat and wheat bran!

Deutschland - oat and wheat bran enjoy increasing popularity in modern nutrition. These special parts of cereal grains provide valuable nutrients and promote health in a variety of ways. Kleie, which is obtained from the outer layers of cereal grains such as oats or wheat, is ideally integrated into the kitchen, be it as a basis for porridge or in yogurt and curd. She also plays an important role in baking bread or pancakes. According to the Weser-Kurier contains Kleie valuable B-vitamine and Trace elements.

In particular, wheat bran is characterized by its high content of insoluble fiber that support digestion. It can help reduce the risk of constipation as well as hemorrhoids and colon cancer. However, consumption should be limited to a maximum of one to two tablespoons a day, since the phytic acid contained can bind minerals. Oat bran, on the other hand, is a real superfood with a high proportion of soluble fiber, especially beta-glucanes. This connection has positive effects on blood sugar and cholesterol levels and promotes a long-lasting feeling of satiety. The Verival diet reports recommend oats in quantities from 30 to 40 g a day to use your health benefits.

Health advantages of oat bran

oat bran contains about 15 g fiber per 100 g, which makes it an excellent source for a healthy diet. These fiber positively influence the intestinal flora, prevent blockages and increase the stool volume. This is also emphasized by Eatsmarter , which also mentions the high nutrient density and the health-promoting properties of oat bran. Beta-Glucan particularly contributes to regulating blood sugar levels by slowing the glucose absorption and lowering cholesterol levels by binding cholesterol in the intestine.

nutrients such as vitamin B1, manganese and folic acid are also included in oat bran. Special properties of beta-glucan are that it improves insulin sensitivity and is therefore also important for people with type 2 diabetes. The formation of a gel-like breis in the gastrointestinal tract slows down the nutrient absorption, which not only stabilizes the blood sugar level, but also extends the feeling of satiety and can prevent cravings.

recommended preparation and dosage

The integration of oat bran into the daily diet can be uncomplicated. It can be consumed raw in muesli, smoothies or other dishes; The soaking in liquid can improve nutrient absorption. Furthermore, sufficient fluid intake is important to avoid possible side effects. In general, it is recommended to gradually increase the quantities when increasing fiber intake. For a health effect, it is advisable to drink at least one glass of water per tablespoon of bran.

Overall, it can be seen that oat and wheat bran are valuable components of a balanced diet. Thanks to your positive effects on digestion and cholesterol and blood sugar levels, you can make a meaningful contribution to health.