Free The Dukan Diet by Pierre Dukan Page B

surrounds and protects the oat grain. The grain, used to make rolled oats, is rich in simple sugars. Oat bran is the grain’s jacket. It has few simple sugars but is very rich in proteins and particularly in soluble fibers. These fibers have two physical properties that give oat bran its therapeutic role.
    On average, oat bran can absorb up to twenty-five times its volume of water. This means that as soon as it reaches the stomach, it swells and takes up enough space to very quickly make you feel full. It is also extremely high in soluble fiber and can reduce the absorption of dietary fat. Because oat bran makes you feel full and pushes food through your system more quickly, it is a precious ally in my battle against the weight problem epidemic.
    I have done my own research on oat bran and have found that the way the bran is produced greatly determines how effective it is. Two manufacturing parameters, milling and sifting, are crucial. Milling involves grinding the bran and determines the size of its particles; sifting involves separating the bran from the oat flour. If the milling is too fine, the bran loses almost all its effectiveness. Likewise, if the bran is too coarse, its useful surface viscosity is lost. If the bran is not thoroughly sifted, it is not sufficiently pure and contains too much flour.
    Ideally, milling should produce particles with a medium+ size (technically called M2bis). As for sifting, it is after it has been sifted for a sixth time, B6, that oat bran has negligible fast carbohydrate content. These two indexes together make up the overall M2bis-B6 index.
    I am currently working with international manufacturers and distributors, sharing these results with them to try to get them to adopt the milling-sifting index, which makes production a little more expensive but produces a more nutritional bran. In the meantime, the recommended type of bran can be found on the Dukan Diet website, www.dukandiet.com .
    During the Attack phase, I prescribe 1½ tablespoons of oat bran per day and recommend eating it as prepared in the Dukan Oat Bran Galette.
Dukan Oat Bran Galette
    This light and easy pancake is a tasty way to eat your oat bran
.
    MAKES 1 GALETTE
Preparation time: 10 minutes
    1 egg white
    2 tablespoons oat bran
    2 tablespoons fat-free plain Greek yogurt
    1 teaspoon zero-calorie sweetener suited for cooking and baking, such as Splenda, for a sweet pancake
    or
    Pepper, herbs, and/or chopped garlic for a savory pancake
    In a small bowl, beat the egg white until foamy. In a separate bowl, combine the oat bran, Greek yogurt, and sweetener
or
seasonings. Add the beaten egg white and mix until blended.
    Place a small nonstick pan over medium heat. Pour the pancake mixture into the pan and cook for around 5 minutes, or until the underside is golden and the upper side starts to dry. Flip the galette with a spatula and continue cooking the other side for an additional 5 minutes.
    Remove to a plate and allow to cool briefly before serving.
    Most of my patients eat their galette for breakfast to avoid feeling famished midmorning. Others eat the galette for lunch with a nice slice of smoked salmon or some thinly sliced ham or turkey breast. Other patients have the galette in late afternoon, at the “danger hour” when cravings can overtake them, or even after supper when they want to rummage around in the cupboard to find a final treat before bedtime. If you are going through a difficult period when irrepressible cravings are overwhelming, for a day or two (and I really do mean for only a day or two), you can eat more oat bran and up to three galettes per day.
Extras
    Nonfat milk, either fresh, UHT, or powdered, is allowed and can improve the taste and the consistency of tea or coffee; it can also be used to make sauces, cream desserts, custard tarts, and many other dishes.
    Sugar is not allowed, but aspartame and Splenda are perfectly acceptable and can be used without restriction, even by pregnant