Can bran flakes protect you from breast cancer?
The report, published online in the American Journal of Clinical Nutrition, pooled the results of 10 studies involving more than 700,000 women. Over all, women who consumed the most versus the least fibre were significantly less likely to develop breast cancer.
What’s more, every 10-gram increase in daily fibre – the amount in slightly less than a 1/2 cup of bran cereal – was associated with a 7-per-cent reduction in risk.
Fibre may protect from breast cancer by binding to estrogen in the digestive tract. The liver filters estrogen from the blood into the gut, where fibre can remove it from the body. (Being exposed to estrogen over a long time is thought to increase breast-cancer risk.) A high-fibre diet also helps control blood sugar, insulin and insulin-like growth factors, all of which have been linked to a greater risk of breast cancer. Insulin may impact breast cells directly or increase the growth of cancerous cells.
It’s estimated that the average Canadian consumes between 11 and 17 grams of fibre each day – half the amount that’s recommended to reap health benefits.
Women aged 19 to 50 are advised to get 25 grams of fibre each day; men require 38 grams. As we get older and our calorie intake decreases, we need less fibre. After 50, women should aim for 21 grams, men 30 grams.
Whole grains, fruits, vegetables, legumes and nuts contain two types of fibre, soluble and insoluble. Soluble fibre dissolves in water. Dried peas, beans, lentils, oats, barley, psyllium husks, apples and citrus fruits are good sources of soluble fibre, which helps to lower blood cholesterol and prevent large rises in blood sugar.
Wheat bran, whole grains, nuts and vegetables contain mainly insoluble fibre. It’s this type of fibre that’s especially effective at promoting regularity.
Get your fibre from foods rather than supplements, since fibre-rich foods also provide vitamins, minerals and phytochemicals, compounds that also protect your health.
Practice the following tips to help you add more fibre to your daily diet. (Increase your fibre intake gradually over a period of weeks to prevent digestive distress. And remember to drink more water as fibre needs to absorb it to work effectively.)
Add 100 per cent bran cereal
Replace ½ cup of your usual ready-to-eat-cereal with ½ cup of 100 per cent bran cereal (12 grams of fibre). Add ¼ cup of bran cereal to a blender smoothie (6 grams). Use bran cereal instead of granola when making yogurt and fruit parfaits.
Oat Bran Muffins - News
Add ground flaxseed to cookie, muffin and pancake batters; add 2 tablespoons to a breakfast smoothie (4.5. grams). Mix 2 tablespoons of chia seeds (4 grams), raw wheat bran (3 grams) or raw oat bran (2 grams) into a bowl of hot cereal or yogurt.
It provides a welcome carbohydrate respite and can be eaten in the form of porridge, pancakes, muffins and added to yoghurt to make muesli. Oat bran is not only rich in simple sugars and protein, it also has a high level of soluble fibre, so it absorbs
Let's pause as we bake some blueberry oat bran muffins made with real cane sugar. Today, we hear more about such fruits as pomegranate and açai (pronounced ah-SIGH-eee) and their amazing health benefits. A single study found that men treated for
Line a 12-hole muffin tin with paper muffin cases. Coarsely grate half the apple and put into a large bowl. Dice the remaining apple and add the flour, oatbran, baking powder, sugar and orange zest. Lightly beat together the orange juice, eggs,
Tuesday — Sausage-egg strata, hash browns, grape juice, oat bran muffin, milk. Wednesday — Beef stew, diced tomatoes, apricots, biscuit, chocolate chip cookie, (vanilla wafers), milk. Thursday — Chicken and rice casserole, sugar snap peas, pears
Orange Coriander Oat Bran Muffins | Cake, Batter, and Bowl | Cake ...
Heat oven to 350˚F. Place oat bran, flour, brown sugar, orange zest, coriander, baking powder, and salt in a large bowl and mix until combined. Place orange juice, canola oil, molasses, and egg in another bowl and whisk well. Pour liquids into the bowl with the dry ingredients and stir until combined. Stir in raisins. Evenly distribute batter into 12 cups of a muffin tin lined with paper cups (each will be 3/4 full). Top evenly with oats and sunflower seeds. Bake for 18 to 22 minutes at 350˚F or until a toothpick inserted into the center of a muffin comes out clean. Makes 12 muffins.
Nutrition: 174 calories, 6.3g fat, 2.3g fiber, 3.
Banana Oat Bran Muffins at Scratch this morning
Oh and I forgot to mention that I baked 24 oat bran muffins for the duration of our vacation! Woot! 
Recipe : Banana Bran Muffins: Ingredients1 1/2 cups all-purpose flour1 cup oat bran1/2 cup whole wheat flour1 ta... 
hadn't baked in like a year; bran/oat muffins w/dates&molasses for breakfast
oat bran muffins?! Oat Bran Muffins - Bookshelf
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Oat Bran Muffins Recipe - Joyofbaking.com *Tested Recipe*
Oat Bran Muffins contain both oat bran and whole wheat flour. These muffins have a delicious wholesome flavor that is complemented by brown sugar, ...
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In a medium bowl, stir together flour, oat bran, brown sugar, ... BASIC OAT BRAN MUFFINS. Mix dry and liquid ingredients in separate bowls, then combine and ...
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