The Benefits of Bran

The easiest way to get your bran is to eat bran muffins. But, why bother? What’s so good about bran anyway? As a matter of fact, there is a lot of good in bran!

When you understand the benefits of bran, you will break out your bran muffin recipes and preheat the oven. Bran is full of fiber and fiber fights colon cancer and maintains a healthy balance in your colon. Unless you like a tablespoon of bran flakes in your orange juice or you routinely eat a bran cereal, bran muffins are a great and tasty way to get your daily bran. You can also sprinkle some bran flakes on oatmeal and in bread dough, and muffin recipes. Even if the recipe is not a recipe for bran muffins, there is no reason you cannot add bran to the mix! 

However you get your bran, start with two teaspoons of bran or bran muffins or other products to equal two teaspoons of bran. Wait a week or two to see how the bran affects your system. It should regulate your bowel activity by increasing the fiber in your system. If two teaspoons of bran doesn’t do it, you can double it and repeat the waiting period to see how your body reacts.

In addition to the colonic benefits of bran, a high fiber diet that includes bran will jump start your weight loss program by balancing your body. High fiber diets include plenty of nuts, seeds, beans, fruits and vegetables and whole grains. This kind of diet decreases the incidence of diabetes and digestive problems and decreases the incidence of heart disease. Men age 50 and younger should have 38 grams of fiber per day, and for men over 50, 30 grams per day. Women age 50 and under should have 25 grams of fiber per day, and for men over 50, 21 grams per day. 

As you research recipes for bran muffins remember there are two types of fiber. Insoluble fiber is the kind that helps to balance your digestive system and prevent constipation. Wheat bran, nuts, some vegetables and whole wheat flour are rich in insoluble fiber. Soluble fiber forms a gel material when dissolved in water and helps lower your glucose level and your cholesterol. This kind of fiber is commonly found in oats, peas, apples, citrus fruits, barley and peas.  

So, by all means, break out the muffin trays and make several batches of bran muffins. Don’t think of the old bran muffin recipe your grandmother used. You can find recipes now to make bran muffins with all kinds of fruit and seed and nut additives – even better than plain because there is additional fiber content – and other interesting additions like cinnamon and cheddar. And don’t forget those vegetables, and whole grains; all important ingredients in your quest for good health!