What is bran? Why is it essential to our diet? Is it really such a big deal?
- Bran (or Chokar) is the skin of any food grain. It is easily available at flour mills (atta chakki). It is the hard outer layer of grain. It is an integral part of whole grains. Bran is particularly rich in dietary fibre and omegas (Omega fatty acids) - it also contains significant quantitities of starch, protein, vitamins and dietary minerals.
- Since there are so many dietary benefits linked to bran, it's natural to assume that they will help in digestion and absorption of the energy. This energy that we get from bran is gotten from bran that is contained in all grain skin.
- There are two categories in Bran. Soluble and insoluble bran. Soluble bran is found in cereals such as oats or in fruit peels. Insoluble bran is known to be in whole wheat, wheat and corn, flax seeds and vegetables such as celery, green beans, potatoes skin and tomato peels
Bran and its vital purpose
- Bran consists of combined aleurone and pericarp. Bran is often produced as a by-product of milling in the production of refined grains.
- Due to its dietary remunerations it has to be an important part of your food intake as not having bran might mean lack and deficiency of certain vitamins and minerals. This might further lead to the body consuming its own reserves to digest the food, resulting in electrolyte imbalances and food cravings.
- Owing to its prolonged digestibility bran typically releases energy is steady stream to the body, which is easier for the body to process; hence putting less load on your insulin levels (Overload of insulin results in weight gain, hormonal imbalances, polycystic ovaries, diabetes, heart diseases).
- Soluble bran helps in decreasing cholesterol content in the blood if it is raised. The insoluble fibre helps in preventing constipation and regulated bowel movements.
- Some top bran food benefits are oat bran for heart diseases, wheat bran for constipation and rice bran is an excellent source of iron.
The biggest deal
With so many dietary benefits it's hard not to see its importance. Bran now comes in many delicious packages from cereals to rice. All one has to do is eat! And you shall reap what you sow!
