Calorie content Bran bread. Chemical composition and nutritional value.

What is bran bread made from?

Bread with bran is prepared from the same set of ingredients as regular bread, but the same amount of bran is added along with the amount of wheat flour. Also, vegetable oil, salt, various additives, water, sugar, and yeast are added to the product.

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Bran is obtained after grinding flour - this is the hard shell from which grain is cleaned for the production of wheat and other types of flour. Bran is also processed, crushed into large or small pieces and added to the baking of some baked goods, resulting in a product with a large amount of useful substances.

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Composition and calorie content of bread with bran

Bran bread made from wheat flour has a large amount of vitamins, micro and macroelements.

Feeding vitamins, macro and microelements, the fresh bran product contains Omega-3 and Omega-6, which affect brain activity, skin condition, and the functioning of the circulatory system.

Why bran bread is harmful for weight loss: fashionable theories

Individuals who conduct weight loss seminars often extrapolate their own competitive experiences to the lives of all people. What is the first thing we exclude from a bodybuilder’s diet? Anything that retains water! Namely - dairy products, if you are allergic to them, and all products containing salt. It's in bread. And some types of substances used to “rise” dough in industrial baking also hold it up perfectly. Therefore, bread is replaced by some kind of cereal with water, which is offered to be eaten all the time.

The story with people who want to lose weight to normal is like this. They are trying to learn from “professional beauties” who haven’t seen this same bread in 10 years. And professional beauties...also learn, but from individuals involved in selling innovative diets. Who doesn’t know, these people have been looking for a product that has led to obesity for millions of people around the world for the last 20 years. So, over the past 20 years, all edible fats, saturated edible fats, bread and cereals, only refined sugars, a combination of refined sugars and fats have played the role of such a product. And independent studies still show that an overweight person successfully loses weight on almost any diet, as long as the amount of energy entering his body is reduced.

So, one of the newest theories in the world of research dietetics is the theory about the dangers of gluten. Our native bran bread is baked from wheat flour with the addition of bran. Wheat contains the protein gluten. And it has recently been considered to be the most important source of all diseases from diabetes mellitus with hypertension, to food allergies and obesity. Some write that it “glues cells together” (how does that even happen?), others - that it simply causes a complex of allergic reactions that suppress a person’s immunity so much that he loses the ability to fight diseases. In general, if you believe this theory, a piece of bran bread can serve as a harmful product and a “stopper” of your results.

So, people related to research dietetics and the fitness/bodybuilding industry are actively promoting the idea that bran bread should not be eaten for weight loss.

What are the benefits of bran bread?

Not everyone likes the taste of the product, or rather, a small number of people, so it is bought only in certain cases: during the treatment of diseases of the digestive system, for weight loss, and rarely because of the taste. For people suffering from diabetes, bran bread helps to slowly lower blood sugar levels and reduce cholesterol.

Benefits of bran bread for digestion

The fiber contained in the bran product has a positive effect on the gastrointestinal tract, cleansing it of waste and toxins, making the intestinal walls elastic. Prevents constipation, improves metabolic processes, which promotes better absorption of food. Bran bread is especially useful during a diet for pancreatitis and gastritis.

The benefits of bran bread for weight loss

Bran bread, the harm and benefits of which is still a controversial issue among nutritionists: whether it belongs to dietary food products. Naturally, while following a diet, baked goods should be excluded from the diet, but this does not apply to the bran product. The beneficial substances included in its composition help reduce the amount of cholesterol in the blood, accelerate the metabolic process, and accordingly, the natural process of burning fat occurs.

A big plus of consuming such a product is quick satiety, due to the fact that the bran begins to swell in the stomach, maintaining a feeling of fullness.

B vitamins affect the nervous system, helping the body overcome stressful situations and, accordingly, avoid problems. During a diet, the body does not receive enough substances that can negatively affect the condition of the skin, hair, and nails. Bran bread allows you to replenish most of the micro and macroelements that strengthen nails and increase skin elasticity.

Fiber helps regulate the bowel movement process, which promotes weight loss.

Is bran bread ok for pregnant and lactating women?

During pregnancy and breastfeeding, a woman should be selective in choosing foods, primarily rely on her feelings after eating a new food, look at the baby’s reaction and the doctor’s recommendations.

Bran bread is a very healthy product in the diet of an expectant mother or one with a newborn. It has almost no harmful effects on the body, except for individual intolerance. First of all, it contains folic acid and magnesium, which affect the development of the fetal neural tube and accordingly regulate the processes of proper and healthy development of the unborn baby. Most pregnant and nursing mothers are faced with problems such as constipation, bloating, and flatulence, without having any medication to eliminate this problem, and bread with bran allows you to solve this problem gently and painlessly.

The amount of iron contained in the bran product is 17% of the daily value, which improves blood composition and increases hemoglobin, which is often below normal in pregnant women. Omega-3 and Omega-6, as well as lutein, affect visual acuity, increase attention and improve memory.

Is bran bread good for children?

Children under three years of age are not recommended to be given bran bread, as it can bring less benefit than harm: it increases intestinal motility, which will affect the bowel movement process. The stool will become liquid, which may release beneficial substances and microorganisms, which can cause dehydration. Children over three years old can add bran to their diet, but not more than 50 g per day. For schoolchildren, many experts recommend eating bread with bran, as it helps improve memory, increases concentration, increases physical endurance, and strengthens the immune system.

Rules for eating bran bread

Bran bread should be consumed as an addition to the main dish, at any time of the day, but remember that it can cause diarrhea. Introduce into the diet with caution if you have chronic gastrointestinal diseases.

If you previously did not have products containing bran in your diet, you need to start with a small piece and observe the body’s reaction, gradually increasing the dosage.

The best combination of bran bread with fermented milk products, which help absorb more nutrients, is especially useful to eat bran bread with cheese and butter in the morning, such a breakfast will energize and saturate the body for a long time.

Mothers who have given birth and are breastfeeding should stop using it in the first month, because it will affect the formation of stool in the baby.

The benefits and harms of bread products

Of all types of baked goods, the healthiest are bran and black bread. Their daily consumption along with energy provides the body with the necessary substances for normal functioning. By completely giving up flour, we create a deficiency of these elements: metabolism and the functioning of the nervous system are disrupted, anemia, heart disease, and gastrointestinal tract develop. But you should always remember that this product is high-calorie: 1 piece of bread can contain 70-90 kcal. Excessive consumption of flour creates the preconditions for obesity, diabetes, and atherosclerosis.

How much bran bread can you eat per day?

The best bread for consumption should contain at least 20% bran.

1. For children from 3 to 7 years old, the daily dose should not exceed 50-70 g.
2. For an adult up to 300 gr. per day, with 30-100 g per dose.
3. For those who are on a diet – 2-3 pieces per day, 40-100 g.
4. Lactating women and pregnant women up to 150 g per day.

When using it, you should be attentive to your body, noticing the effect on the state of the body. Many manufacturers add various food additives to the product, which, in combination with other products, can cause an allergic reaction.

Composition and energy value

According to GOST 25832-89 on dietary types of bakery products, the usual composition of bran bread should contain:

1. 1st grade wheat flour (GOST 26574-85);
2. wheat bran (GOST 7169);
3. sunflower oil (GOST 1129);
4. cow animal oil (GOST 37);
5. yeast (GOST 171);
6. salt (GOST 13830);
7. drinking water (quality is determined according to GOST 2874);
8. saccharin (TU 64-6-126-80).

Doctor's bread according to GOST 25832-89 contains:

• premium wheat flour (GOST R 52189-2003);
• wheat bran (GOST 7169);
• drinking water (GOST 2874);
• table salt (GOST 13830);
• yeast (GOST 171);
• butter (GOST 32261-2013);
• sugar (GOST 21-94).

Important! Bread must contain at least 20% bran; if the content is less than this percentage, then the bakery product cannot be called bran. The surface of a quality product should be loose. There is very little crumbling when cutting.

Separately, it is worth highlighting the type of bread “Hercules”, which has a wide variety of components in its composition, and this qualitatively stands out among others.

The composition of Hercules grain bread contains rye flour, oat bran, corn flakes, flax and sunflower seeds, wheat and millet grains . The benefits and harms of oatmeal bread with this set of components increases several times. For example, the content has been increased:

• B vitamins, additionally B4 and B9;
• macro- and microelements: copper, chlorine, potassium, sodium, phosphorus.

How to bake bran bread at home

For cooking you will need coarse flour (wheat, oatmeal, rye).

1. Vegetable oil (added to the dough and greased the mold).
2. Dry yeast).
3. Salt.
4. Sugar.
5. Soda.
6. Water.
7. Any additives (seeds, raisins, spices).

We recommend reading: Baking soda: beneficial properties, uses, how to take

Instead of wholemeal flour, you can buy regular wheat flour and bran.

Bran bread recipe in the oven

To prepare bran bread in the oven you will need:

• 320 g wheat flour;
• 100 g bran;
• 30 g vegetable or olive oil;
• 8 g dry yeast;
• 30 g sugar;
• 15 g salt;
• 10 g soda;
• 250 ml water.

The cooking process takes place in several stages.

1. Dissolve sugar and yeast in a deep container (in warm water).
2. Add salt, soda, seeds or spices to the water.
3. Add flour into the resulting mixture in small portions to prevent lumps from forming.
4. Knead thoroughly with a spoon, add bran and vegetable oil.
5. After that, take the dough out onto the table and knead it, but so that it is not “clogged” or too soft, sticking to the table and hands.
6. Transfer the dough into a container, cover with a towel, and leave in a warm place for 2 hours. During this time, it should double in size, after which, lightly mash it again and put it in the mold.

Depending on the type of oven, you should select a temperature range from 180 to 200 degrees. It will bake for 40-60 minutes. Readiness must be checked using a wooden stick. After cooking, do not immediately remove the product from the oven: leave it for 10-15 minutes with the oven open and turned off to cool.

Recipe for bran bread in a bread machine

To prepare bran bread in a bread machine you will need:

• 2.7 tbsp. wheat flour;
• 1.8 tbsp. bran;
• 1.5 tbsp. boiled warm water;
• 4 dec. l. vegetable or olive oil;
• 0.8 dec. l. dry yeast;
• 2 dec. l. Sahara;
• 0.5 dec. l. salt;

The cooking process takes place in several stages.

1. Prepare a bread maker container.
2. Add yeast, flour and bran, add salt, sugar, butter.
3. Water pours in in a thin stream.
4. The container is installed in the bread machine, after which you need to set the baking mode for rye bread.

Healthy bran bread will be ready in 3.5 hours.

The nutritional value

The approximate calorie content per 100 grams is 285 Kcal per 100 grams.

It varies for different types of bread: for example, the calorie content per 100 grams of grain bread can reach up to 300 Kcal.

And the calorie content of rolled oats bread with bran may be higher.

Dietary fiber: about 4 grams.

Proteins, fats and carbohydrates (BJU). Ratio per 100 grams:

• proteins – up to 10 grams.
• Fats – 1.5 grams.
• Carbohydrates – up to 50 grams.

Reference. Hercules bread contains 5.4 grams of fat.

Vitamins and minerals in 100 grams.

Vitamins:

• B5 – 0.540 mg.
• B2 – 0.290 mg.
• B1 – 0.4 mg.
• B6 – 0.175 mg.
• Folic acid (B9) – 0.100 mg.
• E – 0.32 mg.
• PP – 4,400 mg
• K – 1.3

Micro - and macroelements:

1. potassium – 227 mg.
2. Phosphorus – 185 mg.
3. Calcium – 74 mg.
4. Magnesium – 81 mg.
5. Zinc – 1.35 mg.
6. Sodium – 486 mg.
7. Iron – 3.07 mg.
8. Copper – 0.220 mg.
9. Selenium – 31 mg.
10. Manganese – 1,660 mg.

A detailed examination of the composition makes it possible to assess the benefits and harms of grain bread.

The benefits and harms of bran bread for men and women

Bran bread contains a large number of properties that bring the same benefits to both men and women.

The benefits of bread made from sprouted grains are significantly great, but depending on the individual indicators of the body, harm from this type is also possible.