Oat bran is one of the most interesting whole grains that nature can provide at a nutritional level. It provides so many benefits to the body, that its consumption would be inevitable for the human being.
In the following article, we give you all the information you need to know about this wonderful food.
What is oat bran?
Oat bran comes from the oat grain, whose scientific name is Avena sativa L , the most frequent crop and it comes from Central Asia . The bran of this seed is considered a cereal, and is made up of the external parts of this seed (shell, pericarp, testa and aleurone).
Note: Oat bran is not the same as oat flake . Although both come from the same grain, they are different parts of the grain and consequently, their main differences are in the nutrients and vitamins.
An article on “Whole grains and health benefits” , indicates the health benefits of consuming at least 3 daily servings of whole grains , including chronic degenerative diseases such as cardiovascular disease, diabetes, cancer and metabolic syndrome. . (1)
Health benefits of oat bran
The various benefits that this cereal provides come from its wonderful chemical components and unsaturated fatty acids. Here we mention the most relevant:
1. Prevents heart disease
A balanced diet , the adequate consumption of nutrients and the elimination of the consumption of substances such as alcohol and nicotine, are key factors in cardiovascular health.
Note: This cereal can help reduce some risk factors that affect heart disease, such as cholesterol, triglycerides, and blood glucose.
An article in the “Spanish Journal of Human Nutrition and Diet” , states that the consumption of beta- glucan, a component of oat bran, can help reduce the risk of coronary disease . (two)
2. Lowers cholesterol
Oat bran, with its content of antioxidant elements and beta-glucan , helps reduce bad cholesterol in the blood, avoiding conditions such as dyslipidemia and the formation of atheromas in the walls of veins and arteries.
To highlight: This product contains beta-glucans, a compound that is related to its effects on health. An article on “Beta-glucans, its functional and nutritional importance as dietary fiber added to food”, states that it is involved in lowering total cholesterol, thus reducing the risk of cardiovascular diseases. (3)
3. Regulates blood sugar levels
The soluble fiber of oat bran helps to slow the digestion and absorption of carbohydrates, a property that allows the control of blood sugar levels.
In a study on “Effects of beta-glucans on the control of glucose levels in diabetic patients: systematic review.” , it is concluded that this component is efficient in attenuating the annoying effects of diabetes mellitus. (4)
Important: The “Food and Drug Administration” or by its acronym “FDA”, has recommended a daily consumption of 3 g of β-glucans to obtain beneficial effects on health.
4. Lowers blood pressure
The content of antioxidants and soluble fiber in this cereal decreases the absorption of carbohydrates and sugars responsible for the formation and increase of bad cholesterol in the blood, a factor that contributes to the thickening of the veins and arteries of the circulatory system and which in turn increases blood pressure.
Note: It should also be mentioned that this cereal contains potassium, a mineral that helps balance blood pressure.
5. Promotes intestinal transit
The high content of soluble fiber facilitates the transit of food through the digestive system, largely avoiding the appearance of constipation, acting as a laxative.
6. Reduces liver inflammation
One of the causes of liver inflammation is the accumulation of fat in the liver, a condition called “fatty liver”.
Thanks to the fiber contained in oat bran , the absorption of nutrients that facilitate the formation of bad cholesterol in the blood is limited, the risk of accumulation of fatty plaques in the liver is reduced, thus avoiding inflammation of the liver.
7. Contributes to weight loss
If the bran helps to avoid constipation , limits the formation of bad cholesterol, preventing arterial hypertension, the obstruction of veins and arteries, and also provides energy, thanks to the vitamins and minerals it contains, it is consistent to affirm that this cereal, participates in the loss of body fat.
Tip: Oat bran is an excellent ally for people who want to lose weight in a healthy way, so it is recommended to include it in your diet.
8. Decreases Free Radical Damage
Part of the vitamins that are part of this product contain antioxidants, molecules capable of preventing oxidative cell damage in the body, due to free radicals.
9. Increases muscle mass
To achieve the increase in muscle mass after physical activity, it is necessary for the body to recover the muscles through food components.
One of the components of this cereal is protein, and that is that oat bran can provide up to 12 grams of this element per 100-gram portion.
Important: The average daily intake amount for an adult is calculated at 0.8 gr. per kilogram of weight, that is, if a person weighs 60 kg, he must consume at least 48 grams of protein per day.
10. Improves mood
When there is a healthy body, there is a healthy mind . The collaboration of this product in the mitigation of various pathologies necessarily leads to a healthy life , and with it, a totally positive state of mind.
Oat bran properties
The numerous benefits that oat bran provides come from its main chemical properties and its components. Here we mention them:
vitamins
The vitamins contained in raw oat bran are: thiamin, riboflavin, niacin , vitamin B6, folate, vitamin E and vitamin K.
Note: Oat bran, after cooking, loses the properties of vitamins K and E, and the properties of the rest are reduced.
minerals
This cereal contains in its different parts: calcium, iron, magnesium , phosphorus, potassium, sodium and zinc .
Fiber
Oat bran contains a significant amount of fiber , approximately 15.6 grams per 100-gram serving. of the fiber of this cereal, is reduced to 2.6 grams in the same proportion after cooking.
To highlight: Apart from the benefits of vitamins and minerals, oat bran also contains saturated, monounsaturated and polyunsaturated fatty acids , highlighting the latter with the presence of omega 6.
It also has antioxidant properties , with compounds such as phytic acid, ferulic acid and powerful avenanthramides, an antioxidant exclusive to oats.
How to consume oat bran?
Oat bran is an easy cereal to include in many of our daily diet foods. Here are two simple and very traditional recipes for you to consume this important food:
oat bran smoothie
This smoothie is ideal to consume during dinner or as a substitute for it, or to cool off on hot afternoons. Here’s how to prepare it:
Ingredients
- Oat bran
- Skim or vegetable milk
- Vanilla
- Cinnamon to taste
- sweetener to taste
Preparation
- First, place in a blender, the skim or vegetable milk, the oat bran and the sweetener to taste and mix for a few minutes.
- Then add a bit of vanilla essence if you like.
- Adjust the amount of sweetener if necessary.
- Then serve and add cinnamon to the taste of diners.
- If you prefer you can place ice.
cooked oat bran
This cooked food is ideal to start the day with a balanced and energetic breakfast. Here’s how to prepare it:
Ingredients
- Oat bran
- Water or milk (skim or vegetable)
- Honey
- Pinch of salt
- Cinnamon to taste
Preparation
- In a bowl, place the milk or water and the oat bran.
- Next, place it in the kitchen over low heat, beating constantly.
- Later, and as you beat it, add the honey that has great benefits too.
- Then add a pinch of salt to taste.
- When the mixture becomes creamy, remove it from the heat and set aside.
- When the mixture is lukewarm, serve and add the cinnamon to your liking.
Key Findings
- Oat bran is one of the most complete cereals.
- Contributes to the prevention of cardiovascular pathologies.
- It has the ability to reduce bad cholesterol.
- Collaborates in lowering blood glucose.
- It is easy to prepare in the daily diet.
- It contains a lot of fiber , an important element in the digestive process of food.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.