Wonderful amaranth bran - benefits, harm and a little squalene

Production technologies

In production, only the shell of the amaranth seed (shiritsa) is used. The nucleolus itself is used to produce flour. This separation is necessary for the airiness and softness of the powder, since the shell is too hard and hard (even in a highly crushed form it will be felt in the flour).

After separating the shell, it is crushed and left in this form or pressed into granules. This product is called amaranth bran.

Why is bran better than flour?

When the hard shell of the seed is separated, the bulk of the proteins, vitamins and minerals are also removed. As a result, useless substances remain in the flour, and all valuable substances remain in the bran.

Reference. When choosing amaranth flour, you should prefer whole grain flour. It has more beneficial properties due to the fact that the husk is not completely removed and is ground together with the kernel.

The benefits and harms of buckwheat flour.

Amaranth bran with kelp. Composition and benefits of Di&Di amaranth bran with kelp

The product contains: amaranth bran, amaranth flour, corn flour, rice flour, dried kelp, salt. As noted on the packaging, the bran is extruded and gluten-free.

Content of useful elements in 100 grams: mono and disaccharides – 2 g, starch – 64 g, fiber – 4 g, ash – 3 g, sodium – 6.48 mg, potassium – 147.5 mg, calcium – 70 mg, magnesium – 44 mg, phosphorus – 116.4 mg, iron – 2.12 mg, iodine – 0.21 mg.

Amaranth is known for its easily digestible vegetable protein. The plant is rich in polyunsaturated fatty acids, omega-3 and omega-6. It is noteworthy that amaranth is an excellent source of choline and tryptophan, which promotes the production of the joy hormone - serotonin (calorifier). In terms of protein, fiber and mineral content, amaranth exceeds wheat by 1.5 times, 3 times and 4 times (respectively).

Amaranth bran is especially valuable for its high content of squalene, an element that neutralizes free radicals in the body and also removes other carcinogens and toxic substances that cause the development of cancer. In combination with kelp, the product is recommended in the diet for diseases of the thyroid gland and cardiovascular system.

Contraindications to the use of amaranth bran may include periodontal disease and other diseases of the teeth and gums: the product is quite harsh and can cause injury to the oral cavity when chewed.

Composition and calorie content

Amaranth bran contains:

• up to 97% coarse dietary fiber (fiber);
• essential amino acids (AA) not synthesized in the body: valine, tryptophan, threonine, tyrosine, lysine, leucine, histidine;
• part of replaceable AKs;
• a large amount of vitamins: E, B1, B2, B5, B6, B9 and PP;
• minerals: magnesium, calcium, potassium, phosphorus, iron.

Comparison of KBJU of various bran (per 100 g):

Exceeding the daily norm of dietary fiber in the diet threatens excess weight and disruption of the gastrointestinal tract (GIT). That's why amaranth and oat bran are the best choice in the diet of healthy nutrition supporters.

Amaranth bran. What are the benefits of amaranth bran and what are they eaten with?

I can’t calmly walk past the diet food section at the supermarket. And then some new bran, and the inscriptions scream: “Take us! We are very helpful!”

The packaging is interesting, visible, and catches the eye. And when I read about the benefits of amaranth bran, I had no doubts about purchasing it at all.

I have known about the benefits of oat/wheat/rice bran for a long time, but I have never heard anything about amaranth bran. And I didn’t even know what kind of animal amaranth was. But it turned out that this is a plant with beautiful “earring” flowers, which I have seen more than once in warm regions. In fact, it is what is shown on the box.

Amaranth bran with Jerusalem artichoke reduces the concentration of glucose and cholesterol in the blood. Gluten free. 100% natural product, without GMOs, dyes and preservatives

The most important advantage of amaranth is its record squalene content (up to 6%). Squalene is a powerful antitumor substance. Regular consumption of amaranth bran with Jerusalem artichoke is recommended for people suffering from: frequent headaches, insomnia, diseases of the nervous system, inflammatory diseases of the kidneys and other organs of the urinary system, diseases of the oral cavity (stomatitis, periodontitis), hemorrhoids, tuberculosis, diseases of bones and joints (rickets, osteoporosis, articular rheumatism, polyarthritis, etc.), diseases of the organs of vision (conjunctivitis, night blindness, cataracts, diabetic retinopathy, etc.). Flour and bran from amaranth grains contain a high content of the most important macro- and microelements for the human body - iron, potassium, phosphorus, calcium, magnesium and copper (it is worth noting that in terms of the concentration of iron, potassium and copper, amaranth flour is many times higher than flour from wheat).

In principle, the composition is pleasing, the calorie content is the same as that of cereal, but 100 g. It’s unlikely that anyone will eat bran at once.

Ingredients: coarse amaranth flour, coarse corn flour, coarse rice flour, dried Jerusalem artichoke, flaxseed flour, milk thistle flour, water, salt.

Energy value per 100 g:

calorie content - 311 kcal,

proteins - 20.4 g,

fats - 5.1 g,

carbohydrates - 67 g.

The bran looks like gray, slightly porous balls (almost like Nesquik breakfast. In the box, the bran is divided into 2 bags, apparently for convenience.

The taste is ordinary bran, without a pronounced taste, not unpleasant, odorless, but it leaves a light, pleasant nutty aftertaste. At least that's what it seemed to me.

You can just crunch it like that, but for me it’s tasteless. You can pour it with milk, but I fill it with kefir or fermented baked milk. It turns out edible, but to make it absolutely delicious, I mix them with muesli. First, I pour kefir over the muesli so that it softens, and right before eating, I add amaranth bran. It turns out sweet due to the muesli, and the bran has a pleasant crunch and gives a light nutty taste. I also tried bran with fermented baked milk and banana, also delicious. In general, there is a whole field for experimentation here!

After such a breakfast you will feel full for a long time!

I’ll say right away that this is not a delicacy, it’s not for everyone (my husband, for example, didn’t even look at them), this is a healthy product for those who are ready to eat healthy and not entirely tasty in the generally accepted sense.

List of useful properties

Amaranth bran has a positive effect on the human body:

• They normalize stomach acidity, relieve reflux and prevent exacerbation of gastritis.
• Heal the gastric mucosa, including gastritis and ulcers in remission.
• Thanks to minerals, they strengthen the walls of blood vessels and make them more elastic.
• Due to the content of amino acids, they normalize hormonal levels in women and men.
• Methionine in this bran helps protect the body from the effects of heavy metals.
• They normalize the functioning of the genitourinary system in men and have a positive effect on potency.
• They have an antitumor effect thanks to squalene (a carotenoid that saturates the human body with oxygen), which also prevents premature aging.
• Tryptophan in the composition stimulates the production of insulin, accelerates metabolism and is involved in hematopoiesis.
• Cleanses the intestines of toxins and undigested food debris.
• Act as an absorbent and prevent the absorption of “bad” cholesterol into the blood.
• Provide assistance in the treatment of enuresis in adults and children.
• They prevent malignant neoplasms by removing free radicals and toxins from the body.
• They have antimicrobial properties and restore intestinal microflora.
• Prevent osteoporosis due to the high content of calcium, iron and magnesium.
• They promote weight loss, since even a small portion of bran can fill you up for a long time.

Amaranth bran can be consumed by people with celiac disease, since the product does not contain gluten.

Oatmeal: benefits and harm to health.

Amaranth benefits and harms, beneficial properties, how to use

The ancient tribes of the Aztecs and Incas grew "amaranth" for their special rituals. He was also involved in sacrifice. However, the Spaniards who came to the “New World” eradicated this use of this plant. The conquistadors nicknamed this plant “the devil’s flower.”

The Aztec emperor himself ate amaranth oil and its seeds. Amaranth grains were equated to gold. The ancient Aztecs believed that taking amaranth seeds strengthens the human spirit and body. Weak newborns were also given amaranth seeds as their main food. The Indians truly idolized and worshiped amaranth. They were deeply convinced that eating amaranth would grant them immortality and power. Even in ancient Greece, the amaranth flower was associated with immortality.

In general, amaranth comes from South America. The largest number of amaranth species, its forms and varieties grow there.

Now amaranth has a second name “shiritsa”

and it is an agricultural crop. In general, it is believed that amaranth grain contains even more nutrients than wheat.

This interesting plant was brought to Russia by Academician N.I. Vavilov. This happened after his trip to Mexico. He tried to draw the attention of agronomists to amaranth. However, they started talking about him again only in the early nineties. At the beginning of the twentieth century in Rus', amaranth was used as feed for cattle, and very rarely people consumed its greens. But now there are already huge fields of amaranth in Russia, and gardeners are also keen on growing this plant.

Amaranth is one of the plants that bind carbon dioxide from the atmosphere in large quantities. Considering the current state of the environment, this is another big plus in the collection of beneficial properties of amaranth. Scientists have found that acorn grass can cleanse the soil of heavy metals.

Still, the Spaniards did not manage to wipe this interesting plant off the face of the earth, which we will talk about below.

Possible harm

Bran from amaranth seeds is prohibited for the following diseases in the acute stage:

• gastritis and ulcers;
• pancreatitis;
• duodenitis;
• colitis;
• adhesions in the abdominal cavity;
• other acute gastrointestinal diseases.

The product is contraindicated for diseases of the digestive tract in the acute stage, since the dietary fiber in the composition accelerates intestinal motility and aggravates the patient’s condition. You can add bran to your diet only during the period of remission, starting with small portions.

The product should be consumed with caution by people suffering from allergic reactions and pregnant women (an active intestine can increase the tone of the uterus).

Attention! At least 2 hours should pass between taking medications and consuming bran. Otherwise, the drug is absorbed and does not have the desired therapeutic effect.

Application for weight loss

Various amaranth products have long gained popularity in eastern countries. There they are eaten by most of the population. Connoisseurs are sure that these tiny seeds have a positive effect on the digestive tract, normalize metabolism, promote weight loss and maintain a healthy weight.

The dietary properties of amaranth bran are due to:

• a large amount of coarse fibers that accelerate digestive processes in the body;
• the ability to create a feeling of satiety without an excess of calories (they do not contain flour, yeast and other energy-intensive ingredients);
• absorbent effect (fiber cleanses the intestines of toxins and undigested residues, reduces cholesterol levels).

How to use correctly

In the absence of contraindications, to lose weight, you should follow the recommendations:

1. Gradually increase the portion, starting with ¼ daily dose.
2. Do not exceed the daily norm.
3. Drink at least 2 liters of clean water during the day (with less liquid, constipation is possible).
4. Immediately before use, be sure to soak the granulated bran in hot water.

The benefits of semolina porridge for weight loss.

What are the benefits of bran for weight loss?

They are a food additive with a very low calorie content - from 146 calories per 100 grams, depending on the type of cereal. 75-80% of this product is made up of hollow fibers - fiber, which determines a significant part of their effect. Scientists say that for health, at least 25–30 grams of this substance are required per day; in weight loss programs, the dosage sometimes reaches 60 grams.

The use of bran allows you to compensate for the lack of dietary fiber even with the most ill-conceived diet. They contain a sufficient amount of proteins and fats of plant origin, vitamins and microelements. Sometimes they act as complete nutrition. You can even eat them separately and fill yourself up, although not everyone will like the taste.

So, let’s list the benefits of bran for weight loss:

• Due to the ability of fiber to absorb harmful substances, its use helps cleanse the gastrointestinal tract, removes nitrates, carcinogens, waste, toxins, lead salts, mercury and cadmium, etc.

• Reduces the likelihood of urolithiasis and improves the functioning of the excretory system.

• Helps reduce sugar absorption, which is why its use is recommended for people with diabetes.

• Reduce blood cholesterol levels, which reduces the likelihood of blood clots and the risk of heart disease. Their use helps cleanse blood vessels and strengthen their walls, improve the absorption of nutrients from other foods.

• Helps restore healthy intestinal microflora.

• Fiber absorbs water and swells in the stomach, which reduces the feeling of hunger. If consumed half an hour before meals, the feeling of fullness will appear faster and will persist even with small portions of food.

• The B vitamins contained in the product are necessary for the healthy functioning of the nervous system.

• Fat-soluble vitamins A and E affect visual acuity, skin elasticity and hair shine.

• Vitamins PP and K promote the absorption of microelements.

• The product is a good prophylactic in case of atherosclerosis, cholecystitis, pancreatitis, etc. It gives a mild laxative effect, and is useful for hemorrhoids and varicose veins.

• Fiber improves digestion and prevents constipation, thereby normalizing liver function and facilitating the treatment of biliary tract diseases.

• Cleansing the body and fully supplying it with nutrients improves the functioning of the immune system. Because of this, various infectious, viral and colds are much easier to tolerate.

The nutritional supplement can be made from different grain crops: buckwheat, milk thistle, rice, barley, flax, millet, but for weight loss those made from wheat, amaranth, oats and rye are considered more effective.

5 grams of fiber per day will allow you to keep your weight at the same level, and will also reduce the risk of obesity by 11%. Increasing your intake of this type of fiber by just 10 grams per day reduces your daily intake by 150 calories.

Varieties

On store shelves you can find several options for amaranth bran.

They differ in production technology (the degree of crushing of the grain shell) and the effect on the human body:

• The fiber in a coarse product has a greater impact on the lower intestinal segments. Improves blood circulation in the pelvic organs (by accelerating peristalsis) and removes harmful substances from the body. Most often available in granules.
• Finely ground bran begins its work in the stomach and duodenum. Thanks to them, food is better absorbed and metabolism accelerates. The texture is powdery, reminiscent of whole grain unrefined flour.

Each of the release forms has its own advantages:

• Granules are convenient to use for quick breakfasts and snacks. They can be consumed dry, simply washed down with enough water (but it’s better to soak them first).
• Flour is intended for adding to pastries, bread, pancakes or porridges from other cereals. This option is suitable for those who do not like the taste of amaranth.

On a note. Granular forms often contain additional ingredients: flavor enhancers, flavors, sweeteners, flour. These components improve the taste, but reduce the usefulness: the risk of developing allergies increases, and the calorie content increases.

Which bran is best for weight loss?

They appear in the following form:

• In granules. Does not require additional processing. They are often added to various drinks and dishes. But when purchasing, you should take into account the composition; these products often contain unnecessary additives, enhancers and taste improvers. In addition, this form of release usually costs more.

• Ground. They have a positive effect on the functioning of organs in the upper part of the gastrointestinal tract: liver, stomach, pancreas, duodenum, accelerate digestion and improve the digestibility of food. Although in general its usefulness is lower than that of coarser grinds. Flour from it is often used for baking.

• Large ones. This is the most useful dietary supplement option. It regulates the functioning of the lower intestine, normalizes blood supply to the pelvic organs, and also helps in general cleansing of the body.

There are bran powders on sale with the addition of fruits, berries, nuts, seeds: pumpkin, sunflower, flax or milk thistle. The presence of such components enhances the effect of fiber and significantly accelerates the process of losing weight.

Various products and semi-finished products with the addition of bran are also produced. Among them there are breads, cereals, muesli, cereals, cookies, bars. They will not bring significant benefits, but they are quite convenient to replace more harmful sweets and fast food.

Selection on the shelves

Photo: Sigaeva O.

On the Russian market you can find amaranth bran from only two manufacturers:

At room temperature (in the range of +18...+25 °C) and air humidity up to 75%, amaranth bran can be stored for no more than 18 months.

Composition and calorie content of Jerusalem artichoke.

Breakfast and snack recipes

It doesn’t take much time to prepare a complete breakfast or snack using bran.

On a note. The product must be soaked in hot water in advance, soaked for 15–20 minutes and drained. If bran is consumed in dry form, it should be washed down with a sufficient amount of water or other liquid in a ratio of 1:3.

Kefir/orange drink

Mix 250 ml of low-fat kefir or the same amount of freshly squeezed orange juice with 1 tbsp. l. bran. Shake well and drink immediately without waiting for sediment to form.

Fruit smoothie with yogurt

Place 1 tbsp in a blender bowl. l. bran, 2 small peeled kiwis, 1 banana, 300 ml natural yogurt. Whisk all ingredients and serve.

Buckwheat porridge with milk

Prepare milk buckwheat porridge according to the classic recipe: for ½ cup of dry buckwheat, 1 cup of milk, salt and sugar to taste. Place the soaked bran in the finished dish and stir.

Buckwheat with kefir - benefits and harm.

Porridge with raisins and pumpkin

Boil 200 g of pumpkin, beat it in a blender with 1 tsp. raisins and 1 tbsp. l. pre-brewed bran. Pour the mixture with hot milk (250 ml). Stir and serve.

Simple vegetable salad

Cut 1 tomato and 1 cucumber into small cubes and tear the salad mix with your hands. Prepare dressing from 1 tbsp. l. amaranth oil, 1 tsp. lemon juice, salt and pepper. Mix the vegetables, add bran granules and pour the dressing over the salad.

Advice. The bran in this recipe does not require pre-soaking, but the dish must be washed down with at least 200 ml of liquid.

Pancakes

For preparation, you can take only finely ground amaranth bran or mix it with oat and corn bran. At 2 tbsp. l. product required: 1 egg white, 1 tbsp. l. low-fat yogurt or kefir. Mix all ingredients until smooth, let it brew and fry in a non-stick frying pan without oil. Pour natural yoghurt over the finished pancakes and garnish with berries.

Okroshka

Finely chop 1 cucumber, 1 medium boiled beet, 2 eggs and a bunch of mixed herbs (dill, parsley, green onions). Dilute 300 ml of 1% kefir half and half with water and pour it over the vegetables. Add amaranth granules, stir and pour into bowls.

Recipes with amaranth bran

Bran with kefir

Kefir 1% fat – 250 ml Steamed amaranth bran – 1 tbsp. lie

Pour a spoonful of bran with a small amount of boiling water, let it brew for twenty to thirty minutes, strain and add to a glass of kefir. Stir well. And the drink is ready.

Amaranth with freshly squeezed orange juice

Steamed bran – 1 tbsp. Juice of two oranges

Squeeze the juice from oranges, add steamed bran, stir.

Buckwheat porridge with amaranth and milk

Boiled buckwheat porridge – 150 g Steamed amaranth bran – 1 tbsp. lie Milk 1% fat – 1 tbsp.

Add amaranth bran to buckwheat porridge, add milk and stir.

Amaranth bran with pumpkin, raisins and milk

Steamed amaranth bran – 1 tbsp. lie Boiled pumpkin – 200 g Raisins – 1 tsp. Low-fat milk – 250 ml

Place the boiled pumpkin in a blender, add raisins and bran, pour milk over everything and mix.

Smoothie with bran, kiwi, banana and yogurt

Steamed amaranth bran – 1 tbsp. lie Kiwi – 2 pcs. Ripe banana – 0.5 pcs. Natural low-fat yogurt – 300 ml

Peel the kiwi and banana, puree in a blender, add bran and yogurt. Beat it all together.

Salad with amaranth bran

Salad mix – 150 g Fresh cucumber – 1 pc. Fresh tomato – 1 pc. Olive oil – 1 tbsp. lie Lemon juice - 1 tbsp. lie Ground black pepper and salt - to taste

Dice the tomato and cucumber, put in a salad bowl, add the salad mix, sprinkle with bran, salt and pepper, pour over lemon juice and olive oil, mix everything.

Video about the properties and use of amaranth

Contraindication

• Not recommended for stomach and intestinal ulcers.
• If you have an individual intolerance to this product.
• For diarrhea and kidney disease.
• You should not consume more than the specified norm, as you can get such a nuisance as constipation.

The most useful bran for weight loss

Don't forget about such a useful natural product as amaranth bran. After all, they not only reduce the feeling of hunger, but also fill the body with nutritious minerals, strengthen the immune system and cleanse the intestines of “biological waste”.

Cereal Bran

Reviews

Elena. I’ve long heard that bran is good for health, but I only recently learned about amaranth bran. I had no idea what this mysterious plant looked like. The bran from it turned out to be the most ordinary: crispy, odorless balls. The only difference is the nutty aftertaste. I like to mix them with granola and top them with sweet yoghurt. It makes a delicious and healthy breakfast.

Marina. Walking around the supermarket, I looked at the new products on the shelves. In the healthy food department, amaranth bran caught my eye. Their beneficial properties were so temptingly described on the packaging that I decided to try it. Tastes like unsweetened breakfast cereal. This is how I use them, pouring milk over them. And my son just likes to crunch on the go.

Michael. My relatives from the Far East reminded me of a wonderful plant - amaranth. After studying the information, I decided that the highest concentration of useful substances is contained in the shell of its seeds. I buy them finely ground and add them to homemade bread, porridge, and make smoothies. It’s been several years since this product has found its way into my diet.

Oksana. Every year there is a “miracle product” that advertising gives a lot of useful properties. Recently, amaranth bran turned out to be such a food. I couldn't resist the marketing shills and decided to give it a try. They have practically no taste, as well as smell. Digestion has indeed become somewhat better, but there are also disadvantages - excessive hardness and slight bitterness.

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Other types

In addition to the above types, you can find products on sale based on rice, millet, buckwheat, milk thistle and others. But due to the nature of their effect on the body, they are used less frequently. Although, like other products, with a high percentage of fiber, they effectively cleanse the gastrointestinal tract of toxins and help digestion.