Everything you need to know about the benefits and harms of oat bran

What is oat bran?

The grain of cereal crops is heterogeneous in its structure. It has a shell and a central part (endosperm) rich in starch. When grinding into flour, the husks are separated so that the product is lighter, without coarse inclusions, and preserves longer. This “waste” is nothing more than oat bran. In fact, they are a concentrate of useful compounds that oats are rich in: the shells contain up to 80-90% of proteins, fiber, mineral compounds and vitamins. Therefore, oat bran is used in cooking to enrich dishes, as a dietary supplement, for medical and cosmetic purposes.

Products made from oats are less common on sale than those made from wheat, since not so much flour is produced from a plant with “panicles”. Bran looks like a beige or light brown powder of varying degrees of grinding with a neutral odor and taste, which allows you to add it to salty and sweet dishes.

Important! Bran should not be confused with the husk (sex), which is formed during threshing of grain; they are obtained at flour mills, and not in the fields.

How are they different from oatmeal?

Difference between oat bran and oatmeal.
Oats are processed into various products. To obtain flour, only the central part of the grain, where there is the most starch, is used. The shells are completely removed, since they are rich in fat and lead to rapid rancidity of the flour. In this case, the husk yield is up to 20%.

Flakes are obtained by processing whole grains that have undergone peeling - removing only the top films. The cereal is first steamed and then flattened. Hercules and bran differ in appearance, manufacturing technology, and chemical composition. Cereals contain more starch and less dietary fiber, lower fat content and other nutrients. But they are better digestible, are a staple product, have a more delicate taste and texture, and can be consumed in significant quantities.

Shredded husks are a good addition to the diet; they contain a higher concentration of fiber, macro- and microelements, and vitamins. Oat bran should be taken in small dosages, otherwise it will be harmful. Ground shells are contraindicated for certain diseases, while viscous porridge from Hercules is included in almost all dietary tables.

Composition and nutritional value

If we compare oats with other grains, they have a higher content of phosphorus and vitamin B1. In terms of fat concentration among grain crops, it has no equal. Since all valuable components except starch are concentrated in hard shells, they are a very nutritious product.

Table. Nutritional value of oat bran

The proteins of the rough grain shells contain many essential amino acids. Fats are mostly unsaturated, there are omega-3, omega-6, omega-9.

The calorie content of 100 g of oat bran is 250 kcal.

Table. Nutrient content

The difference between oat bran and flakes

Buying oat bran is not as easy as we would like. They are not always available in our stores. For those losing weight, it is much easier to use flakes in recipes, but bran is much healthier!

If we compare the amount of vitamins and minerals in bran and flakes, they are approximately the same.

Bran loses some zinc, but in return provides more vitamin E and K, minerals such as iron, potassium and phosphorus, and a little more monounsaturated fat, which helps increase good cholesterol levels, which is also important for our body.

Oat flakes are made from oat grains, having previously cleared them of husks and shells.

Bran is the hard shell of the grain. Don't confuse it with husk!

Sometimes, unscrupulous manufacturers can slip in garbage as bran. This is waste from grain processing, which includes husks, stem fragments and spikelet film.

In addition to their appearance, bran differs in calorie content: bran has 74 kcal, flakes have 117 kcal.

Another weight-loss benefit is the amount of fiber, mostly a soluble type called beta-glucan, which is essential for bowel function.

Benefits and harms for the human body

The abundance of nutrients makes oat bran a valuable addition to the diet. But in significant quantities they can have a negative effect. The harm of oat bran is mainly associated with fiber.

Talitsa. Positive and negative effects on health

Pure oats, grown and processed without the admixture of any other grains, do not contain gluten and are allowed for celiac disease (gluten intolerance).

What are the benefits of oat bran for weight loss?

1. Lower cholesterol

Compared to oat grains, bran contains approximately 50% more fiber and soluble fiber. Dietary fiber is divided into two types: soluble and insoluble.

Insoluble fibers are hard, do not dissolve in water, and pass through the intestines and are excreted in the feces.

And soluble ones, absorbing water, form a mass that seems to envelop the walls of the stomach and intestines, reducing the absorption of “bad” cholesterol into the blood. For example, wheat bran, unlike oat bran, does not reduce the absorption of cholesterol.

2. Taming your appetite

With the help of bran, you can control your appetite and the intake of excess calories into the body. Once in the stomach, soluble oat bran fibers absorb water and increase in volume several times. The resulting mass fills the stomach, giving us a feeling of fullness.

3. Slows down the absorption of sugar and fat

Oat bran has the unique ability to slow the absorption of sugar and dietary fats, keeping blood sugar levels stable. This is very important for losing weight, since it is jumps in sugar levels that provoke the development of obesity.

4. Improved bowel function

Once in the intestines, bran serves as a good environment for the growth of beneficial intestinal flora. Scientists have concluded that high consumption of dietary fiber, particularly from oats and oat bran, helps reduce the risk of colorectal cancer.

Daily intake

In order for bran to bring only benefits and not cause any disruptions in the body, you should use them in moderation. The daily intake should not exceed 30 g; it is better to divide this amount into 2-3 doses.

They can be washed down with water or mixed with fermented milk drinks, added to various dishes, baked goods, or cooked porridge. At the same time, you must drink at least 2.5 liters of water per day, otherwise constipation may occur due to the abundance of dietary fiber.

Oat bran should be introduced into the diet in small portions so that the body gradually gets used to it. Start with 1 tsp. per day, tracking your well-being.

The benefits of bran for the body

Good health depends on many factors. One of them is the coordinated functioning of the digestive system

. Heat-treated foods, dishes made from refined cereals and flour, an abundance of food with artificial additives, and a lack of fiber from plant fibers disrupt the normal functioning of the intestines. In addition to the fact that such food has no particular value for the body, it also clogs the “food pipeline”.

Grain bran can correct deficiencies in the diet and improve the functioning of the gastrointestinal tract.

Oat and wheat bran are the most common in healthy food menus. In addition to a large amount of dietary fiber, they contain vitamins, especially from group B, minerals, and proteins. In case of poor nutrition, solid particles of grain shells enrich food with useful substances, and in case of excess calorie consumption, they reduce the negative effects of fats and carbohydrates.

All bran has unique properties:

• Cleansing and releasing the intestines from toxins, toxic products of food breakdown.
• Easing bowel movements, preventing constipation.
• Creating a favorable environment for beneficial intestinal bacteria.
• Improvement of all digestive stages.
• Saturating effect.
• Absorption and removal of excess cholesterol.

How to take oat bran for weight loss

Despite the fairly high calorie content, oat bran is recommended for weight loss. They have a positive effect for several reasons:

• grain shells supply the body with essential minerals and vitamins, proteins and healthy fats, thereby preventing their deficiency in a limited diet;
• dietary fiber makes the intestines work more actively and improves its microflora;
• fiber works like a whisk, cleansing the body of everything “extra”: toxins, waste, heavy metals, bad cholesterol;
• the product has a positive effect on metabolic processes, food is digested faster;
• Due to swelling with water or other liquids, fibers fill the stomach, they provide a feeling of fullness for a long time.

The simplest and most effective way to use them is to give yourself a moderate cleansing, dividing it into three periods:

1. 1st phase. It lasts 2 weeks. During this time, 1 tsp is needed daily. bran, pour 70 ml of boiling water, leave for 10 minutes. Drain off any liquid that is not absorbed. Divide the resulting viscous mass into three doses and eat it during the day separately from other foods. During this period, the body will get used to the product.
2. Phase 2. It is also designed for 2 weeks. The dosage of bran should be increased to 2 tsp, pour 100 ml of boiling water over it. The resulting volume of product is also divided into 3 parts and consumed throughout the day.
3. Phase 3. It is longer, lasting 2 months. During this period, with each main meal (three times a day), you need to eat 2 tsp. bran, washed down with water or mixed with yogurt, fermented baked milk, kefir.

It is good to practice this cleanse twice a year to maintain your weight at an optimal level. Naturally, husks will benefit your figure and help you get rid of extra pounds, if you give up fatty foods and fast food. As for sweets, according to reviews from those who took bran for weight loss, they reduce the craving for sweets, starchy foods and all sorts of other “sweets.”

Beneficial properties for diseases

The rich mineral and vitamin composition and abundance of fiber make bran a valuable product with which many diseases can be treated. It is worth taking cereal husks in courses of 10-14 days, then take a break for the same amount of time, after which you can repeat the treatment.

Necessarily!

Before starting therapy, you should consult your doctor.

For diabetes

The glycemic index of oat bran is only 15 units. They not only do not increase glucose levels, but lower them, without overloading the pancreas.

Taking into account the fact that the product promotes weight loss, and diabetes is often accompanied by excess weight, such crushed husks should be included in the diet for this disease. You can steam the oat product with boiling water or mix it with dairy products and add it to salads. You should not take more than 20 g per day.

For gastritis

In the acute phase of this disease, bran is contraindicated, especially in dry form, since its coarse fibers irritate the gastric mucosa. During the period of remission, they should be included in porridges, soups, and brewed to a viscous mass using finely ground oat powder.

For pancreatitis

With pancreatitis, the situation is exactly the same as with gastritis: in case of acute attacks, a very strict diet is recommended, bran is prohibited. A week after the exacerbation, when the disease becomes chronic, a decoction of oats can be introduced into the diet. To improve the taste, you can add a little honey to it.

It is also good to use bran when baking homemade bread, but their amount should not be more than 20% of the volume of dry ingredients. The bread should be well dried.

For colitis

For colitis, you should start eating oat bran with 1 tsp. per day, gradually increase the dosage over the course of a week to 3 tsp. You can take them in dry form, mix them with kefir, or brew them like porridge. The main thing is to drink at least 2.5-3 liters of fluid per day.

For constipation

Dietary fiber is the best stimulant for the intestines, so bran is an excellent remedy for constipation. They improve microflora. However, it is important to take them steamed or drink plenty of water, drink plenty of fluids throughout the day, otherwise you may get the opposite effect.

1 tbsp is enough. pour 100 ml of boiling water, divide the resulting slurry into 3 doses. Practice this healing course for 2 weeks.

For high cholesterol

One of the most correct ways to get rid of high cholesterol, plaques, and restore blood vessels strength and elasticity is to review your diet. This is especially important after 40 years. It’s difficult to get enough fiber from your regular diet, so it’s worth including bran from oats.

It is this variety that has a gentle and gentle effect on the gastrointestinal tract and normalizes the functioning of the gallbladder. Dietary fiber promotes the removal of bile acids and cholesterol, and activates the production of lipase for the active breakdown of fats.

For liver diseases

The liver is the main organ that accumulates and neutralizes toxins. Oat bran acts as a natural sorbent; it cleanses the liver well of various harmful compounds and has a beneficial effect on the functioning of the gallbladder.

If you take steamed bran (30 g in 200 ml of boiling water) in small portions throughout the day for a course of 2 weeks, the bitter taste in the morning will disappear, and your face will be cleared of rashes.

Benefits during pregnancy and breastfeeding

If a woman tolerates Hercules normally, then bran will also not harm her during pregnancy and breastfeeding. If you do not exceed the daily norm of 30 g, then the product will bring a lot of benefits, it has no contraindications. It provides the body with minerals and vitamins, for which the need is increased during this period. Ground husks will also save you from constipation.

After childbirth, bran should be included in the diet gradually, monitoring the baby's reaction. However, intolerance to oats is very rare; they do not contain gluten and are used in baby food. After consultation with a pediatrician, bran can be given to babies in the form of a decoction from 10 months.

Who should not use it

Bran, especially coarsely ground bran, is irritating to the intestines. They are contraindicated in case of inflammation and ulcers, during exacerbation of chronic gastrointestinal diseases: gastritis, pancreatitis.

The fiber contained in the product acts almost as a sorbent. When consumed in significant quantities, it is capable of removing not only harmful, but also beneficial substances from the body. Therefore, you should not get carried away with the product if you have a mineral deficiency and in old age, so as not to provoke osteoporosis.

Not everyone tolerates this component well in large quantities. In some people, the body reacts with increased gas formation, diarrhea, constipation, and nausea. In such cases, you should reduce the dosage of bran or stop taking it altogether and consult a doctor.

Is there a difference between oat bran and oatmeal?

Although both bran and flakes are oat-based products, there is indeed a difference between the two. Firstly, bran contains much more fiber than its “relatives”. In addition, they contain more nutrients. Therefore, their therapeutic effects are much more effective.

When consuming bran, the feeling of fullness appears earlier, which is due to the peculiarities of their structure. There is also a difference in the manufacturing process. Flakes are made from whole oats, while the bran is only the top part.

Application in cosmetology

In addition to ingestion, ground husk can be used externally. It provides nutrition to hair and skin, works as a scrub, cleanses well, but at the same time has a gentle effect due to the ability of oats and water to form mucus. Here are some ways to use oat bran for beauty:

• Hair Mask. In equal quantities you should take ground husks, any vegetable oil, honey and aloe pulp. Leave the mixture on your hair for 20 minutes, wrapping your head in film. Rinse off with warm water and shampoo. The mask makes hair soft, nourishes it, and evens it out.
• Scrub for cleansing skin. The bran must be mixed with water to form a paste. Moisten your face and rub the skin with this mixture, lightly massaging for 1-2 minutes, then rinse with warm water.
• Mask for the face. They are universal, nourishes the skin, refreshes. Prepared from 1 tbsp. honey and the same amount of bran, 1 tsp. lemon juice. This mixture must be kept on the face for 20 minutes, rinse with water.
• Peeling. The easiest way to make it is to add a little bran to your facial wash or shower gel. Gentle exfoliation is guaranteed. The skin after such peeling will be very soft and pleasant to the touch.
• Bran bath. To soften the skin, just put a gauze bag (bundle) with 200 g of oatmeal in the bath. Take such baths twice a week.

When using bran for cosmetic purposes, do not store it in the bathroom. Due to high humidity, they will quickly begin to clump, they may develop a musty smell and mold.

How to make oat bran at home

Bran is made at flour mills by removing the top hard shells from the threshed grain. Unfortunately, this product cannot be obtained at home. There is no such equipment or technology to remove only the top part from the grain. Therefore, the only option is to buy in a store or order online. Moreover, such a dietary supplement is inexpensive.

Simply grinding the oats is also not an option, since it will not be possible to separate the shells: a blender or coffee grinder will crumble everything together. Whole grain powder contains more starch, it is not bran, but whole grain flour.

Oat bran for weight loss – reviews, opinions

Experts in the world of nutrition and non-professional but experienced citizens agree in their opinion about oat bran - the product is extremely useful if you use it “with your head”, that is, in moderation and taking into account contraindications. Nutritionists, however, are quite wary of extruded bran, which are made through intensive industrial processing - you need to take this opinion into account when choosing a product.

“I don’t know why people spend money on some expensive fat-burning pills. I lose weight with oat bran and cleanse my body perfectly almost for free. I usually add bran to my morning porridge and evening kefir. By the way, they contain a lot of magnesium, which is especially useful for women. Sometimes I overdo it with the portion - I suffer from gas formation. But overall, I give bran an excellent rating.”

“For me, oat bran is a discovery. I bought a package when I was already exhausted with all sorts of diets and the weight rose. Imagine my surprise when, on the third day of using bran, I noticed a plumb line of 300 grams - not much, but now I see a plumb line of one hundred grams on the scales every morning! And this despite the fact that I gave up this thankless task of dieting. I eat three spoons, drink a lot of water, I’ve heard a lot about problems that arise due to lack of fluid.”

“I can say a lot of good things about bran, but there is one remark - you should absolutely not eat it if you have gastritis. I ignored this remark and fell ill with pain. She was no longer treated with bran, but with gentle oatmeal jelly to restore the mucous membrane. And yet, bran is strength, my mother lost a lot of weight on it and even looked younger.”

Bran is undoubtedly a unique product. But you need to take it as a medicine - dose it and follow the instructions. And only then will the “waste” bring significant income in the form of health and slimness.

Bran has been used in human nutrition recently - since the end of the twentieth century. At the same time, they have been known to flour millers and bakers for a long time. The masters knew that the less grain skins got into the flour, the better and tastier the bread would be. Therefore, they tried to grind, clean and sift the flour better. After all, the hard shells of seeds - bran - were considered unnecessary husks that make bread sticky and dense.

They learned to qualitatively separate the pulp of grains from the “skin” only a few decades ago. Because of this, the taste of baked goods has improved, and the benefits of the products have significantly decreased. At the instigation of biochemist scientists, doctors and nutritionists, the whole world paid attention to the nutritional value of bran - a real source of health and well-being.

The best recipes using oat bran

Reviews from those who have tried adding bran to dishes are only positive: they do not taste at all, but at the same time provide a feeling of satiety. To do this, you must always use a fresh product, without any trace of rancidity or mustiness.

The shelf life of bran is 4-6 months, therefore you should not buy it in large quantities.

Bran with kefir

This is one of the simplest and most popular recipes among those who are losing weight: tasty, fast and effective. You need to take:

• 1 glass of low-fat kefir;
• 1 tbsp. oat bran.

All you have to do is let the mixture sit for 10-15 minutes and you can drink it. This cocktail is useful to drink in the morning instead of breakfast or in the evening, or even at night. For taste, it’s good to add a little herbs and a pinch of ground pepper.

Hearty porridge

Oat bran porridge is very similar in preparation to brewing Hercules. Those who eat this dish in the morning protect themselves from cardiovascular pathologies. It will require the following ingredients:

• 200 ml of milk (milk half with water, vegetable drink);
• 1 tbsp. bran obtained from oats.

To prepare a portion of healthy porridge for breakfast, just add oat powder to boiling milk, stir and cook for exactly 2 minutes. Remove from heat and let steep for another 3-5 minutes. To begin with, porridge can be made from husks mixed half and half with flakes. To improve the taste, it’s good to add dried fruits or nuts and a little honey.

Pancakes

To ensure that the pancakes are not bland, you should cook them with the addition of dairy products. They make a hearty breakfast or lunch.

Ingredients:

• 1 pack (200 g) cottage cheese;
• 150 ml kefir or white yogurt;
• 3 eggs;
• 160 g bran;
• 1 tsp Sahara;
• a pinch of salt.

The easiest way to mix the dough is in a blender. To do this, just beat all the ingredients until smooth, and then fry the pancakes on both sides in a non-stick frying pan. Serve warm with berries or banana slices and honey.

With cottage cheese

A healthy and satisfying quick breakfast option. It will require:

• 200 g cottage cheese;
• 2 tbsp. sour cream or yogurt;
• 2 tsp sugar or honey;
• 3 tsp oat bran.

Grind all ingredients until smooth or mix in a blender. For a brighter taste, you can add a little coconut, steamed dried apricots or raisins. Even children enjoy eating this sweet mass. It is also good to add ground husks to cottage cheese casserole and cheesecakes.

Which is better: oat, wheat or rye bran

All types of bran are a useful addition to the diet, since it is in the grain shells that valuable components are concentrated. Wheat and rye are record holders for fiber content - more than 40% (15% in oatmeal), so they are more in demand for cleansing the intestines and losing weight. However, if you are not used to it, the body may react poorly to such a high dose of dietary fiber. Therefore, it is best to start “acquaintance” with bran with oat bran. They have a gentler effect on the gastrointestinal tract.

They are also preferable if you need to make your diet more complete in vitamin and mineral composition. If you are gluten intolerant, rye and wheat bran should not be consumed because they contain gluten. Oatmeal with a special Gluten Free marking is allowed for celiac disease.

Bran or flakes. What to buy?

Both products are made from grains, without any heat treatment, preserving all the beneficial substances of the original ingredient. In order to understand the usefulness of the product, you need to know how the grain itself works. A hard flower shell covers it on top, and below there is a layer covering the core itself.

It is the top layer that is rich, and it is used for the production of bran

. It is called fiber, which cleanses the gastrointestinal tract like a “brush”.

For the production of flakes

All grains with the fruit shell already missing are used, mainly from the kernel, which contains starch, protein and vegetable oil. This part of the grain is called endosperm and must provide nutrition to the kernel.

Thus, we can conclude that bran

- this is fiber, a supplier of dietary fiber to the body, the main benefit of bran is precisely this, and
flakes
are easily digestible starch. the body, bran, on the contrary, when it gets into it, it is not absorbed at all, it swells in the intestines and begins to act as an absorbent, collecting all the toxins and subsequently removing them from the body.

They are a powerful energy source for the body. Since starch is absorbed by the body for a long time and gives a feeling of fullness for a long time.

Bran

completely non-nutritious, but they contain fiber (soluble and insoluble), many vitamins, macro- and microelements. Whole grain cereals are the healthiest. They include the properties of both products.

Bran is not recommended for gastritis and ulcers. But cereal porridge, on the contrary, is useful for these diseases. In addition, flakes are recommended for other disorders of the gastrointestinal tract, genitourinary system, and metabolism. Both products have an absorbent and cleansing effect, but in the case of flakes, this process takes longer.

Often flakes are used to soften the skin, eliminate flaking, and prepare nourishing anti-aging masks. Bran is not suitable for such purposes.

It's up to you to decide whether to buy bran or flakes. On our website, bran is presented by the products of the Nov series company .

Thanks to the addition of one of the ingredients, the effect of
Litovit,
as an absorbent and cleansing food additive, is enhanced many times over.

When it comes to oatmeal, everyone traditionally thinks of the British or Scottish. But in Rus' oats were loved and revered no less, knowing about its unique properties. The peasants fed this valuable grain to the most expensive and necessary - livestock. On oats, Rus' held on and matured. The bourgeoisie feasted on flour, both white and refined, which significantly undermined the physical and mental health of the ruling class of those days.

And today, butter pastries are extremely popular in Paris and other European cities. But somewhere in the 80s, the entire civilized world recognized that refined foods are not very beneficial for the health of the nation. Everyone at once remembered the healthy traditions of simple peasant life and began to loudly sing odes to waste products - bran. The Frenchman Dukan even put oat bran at the forefront of his nutritional system (you can read about). Below you will learn in detail about the benefits of oat bran, how and with what to use it, and how not to abuse this extremely useful product.

What can you replace oat bran with?

If you are not allergic to gluten, then you can use wheat bran instead of oat bran: they are the most common, they are easy to find on sale even in supermarkets, and they are inexpensive. Also in stores you can find rye, less often corn. They will come in handy with proper nutrition. If your main goal is weight loss, then any plant fiber is a good alternative. It is even more useful for cleansing the intestines, since it does not contain fat, has less calories and is practically not absorbed.

Oat bran is included in the Dukan diet. If you don’t like their taste, it’s difficult to find them on sale, then with this food system it is allowed to use green (not fried) buckwheat, ground in a coffee grinder, up to 2 tbsp, instead of cereal husks. powder per day.

The benefits of oat bran are enormous. They take care of the health of the gastrointestinal tract, providing the body with necessary nutrients: proteins, microelements, vitamins, fiber. In a culinary sense, it is a versatile ingredient that can be added to drinks, savory dishes and baked goods. But you should not exceed the permissible daily dose, otherwise the benefit will quickly turn into harm.

Oat bran - how to use?

First of all, you need to firmly remember that even whole grain oat flakes do not have all the capabilities of oat bran, firstly there is too much starch. All recommendations below apply exclusively to oat bran. Remember the basic rules for using bran (by the way, this applies not only to oat bran, but also to rye bran):

• drink a lot of water - at least two or even three liters per day,
• 3 tablespoons of bran (or 30 g) is the maximum daily dose of the product,
• start with small doses - one teaspoon.

These three rules are fundamental for any method of consuming oat bran. In the absence of sufficient water for swelling, constipation and deterioration in well-being are inevitable. Increasing the dose can cause vitamin deficiency (a large amount of solid fiber will interfere with the absorption of nutrients from food) and diarrhea. An intensive start without prior preparation can provoke unpleasant reactions from the gastrointestinal tract.

Bran is usually steamed with hot water before use. The product can be eaten without steaming, during each breakfast, lunch and dinner (remember - we start with a teaspoon three times a day), washing down the dry mass with a large amount of any liquid - water, juice, milk or kefir.

Using oat bran, you can arrange a fasting day (maximum three fasting days), during which 3 tablespoons of bran and 1.5 liters of low-fat kefir are eaten.

Bran can be added to any dish - porridge, baked goods, desserts and even salads, without exceeding the daily dose - 30 g (or 3 tablespoons). Those who are losing weight have invented a recipe for a diet dough, based on which they can prepare various delicacies for those who “cannot.”

Diet dough

: oat bran is combined with water and (2 tablespoons of each ingredient), one egg. After kneading, various dietary flatbreads, pies and pies are prepared from this specific dough. If you add pre-soaked and steamed cookies to the dough, you can bake real royal cookies that will delight a young lady deprived of all the pleasures of her belly.

A variety of recipes using oat bran can be found on forums dedicated to the Dukan diet - this includes Dukan bread, biscuits, pancakes and pizza, meat rolls and meatballs (no matter how anti-dietary the names sound, millions lose weight using this system).

Pancakes:

2 tablespoons of oat bran are mixed with 1 tablespoon. An egg, warm kefir, salt and sweetener are added to the mixture, along with some spices. These dietary pancakes are baked in a dry frying pan.

Vanilla porridge:

3 tablespoons of bran are poured into 150 ml of milk. A sweetener and a teaspoon of vanilla extract are added to the mixture. The porridge is brought to a boil, removed from the heat and left for 10 minutes to swell.

You should not rely only on recipes from Monsieur Dukan's cookbook - oat bran can be added to any food and drink - they always realize their cleansing effect. But it’s unlikely that you’ll be able to lose weight by eating bran from a piece of fatty ham.