What Is The Difference Between Bran And Fiber?

In principle, comparing bran and fiber is like comparing fiber with an apple or a carrot. After all, no one has such a question.

Why did this confusion appear? It all started after fiber began to be sold en masse in stores and pharmacies, and it looks very similar to crushed bran. In addition, both products are widely used for diets, weight loss, and just healthy eating.

Everyone who eats right or wants to change their diet knows that bran and fiber are very useful and should be eaten regularly. Some people think that fiber and bran are synonymous words, but this is far from the case. Yes, both of these products are very necessary for our bodies, but you should learn to distinguish between them.

Bran is a byproduct that remains as a result of grinding flour. These are not only hard shells of grain, but also the remains of flour and grain germs, which are incredibly useful. 80% of bran consists of fiber, but in addition to it, they also contain various vitamins, amino acids, and other useful components.

Fiber is cellulose, one of the types of plant dietary fibers. It is found in bran, vegetables, fruits, nuts, and legumes. It is interesting that fiber is not digested and not absorbed by our bodies. When in contact with liquid, insoluble fiber swells and then, as if a brush passes through the entire digestive tract, removing toxins and waste products. Fiber, if pre-soaked in water, creates a feeling of satiety, so it is a mandatory component of the diet during weight loss.

Cell walls of plants are made of fiber, which is destroyed during prolonged heat treatment. In this regard, it is advised to use vegetables and fruits raw or al dente. Especially rich in fiber are: cucumbers, tomatoes, carrots, fresh fruits with skin, potatoes, and whole grains.
In addition to fiber, the diet should be rich in other dietary fibers. Soluble dietary fibers (inulin, some beta-glucans, pectins, polydextrose, and alginates) when in contact with water form a jelly-like mass that feeds beneficial strains of intestinal microflora.

Dietary fibers are very useful and should be present in the diet of every person because they:

• Remove toxic substances from the body.
• Lowers cholesterol in the blood.
• Prevent the development of diabetes.
• Support healthy intestinal microflora.
• They help to normalize the activity of the intestine, even to get rid of some of its diseases.
• Reduce appetite.

Bran is simply a champion in terms of insoluble fiber content, it has a lot of coarse dietary fiber in a high concentration. It is one of the most affordable suppliers of fiber for our bodies. But in addition to fiber, bran also contains micro- and macroelements, vitamins, amino acids, and a little starch. After all, bran consists not only of the grain shell but also of the remains of flour and grain germs, which are incredibly useful.

25 g of fiber corresponds to approximately 30-35 g of bran. That is, in order to fully saturate the body with the necessary dietary fibers, bran should be eaten more in volume.

So, the conclusions:

• Bran is a dense shell of the grain, 75-80% consisting of fiber. Fiber is coarse fibers that are found in plant foods, including bran.
• In addition to fiber (which is a complex carbohydrate), bran also contains other substances: fats, proteins, vitamins, and trace elements.
• Bran has more calories than fiber. Bran contains an average of 250 kcal per 100 g and fiber – 35 kcal per 100 g.
• To get useful dietary fiber, you need to eat more bran than pure fiber.