Last Updated on December 21, 2021
For most people, oat bran is just the name of a cereal. Behind that simple grain, though, are many benefits to our health. Oat bran nutrition and benefits are many, my friend.
If you suffer from high cholesterol or heart disease, oat bran is an essential part of your diet. It can help control blood sugar levels and lower LDL (bad) cholesterol. It also helps regulate bowel movements which can be helpful if you suffer from constipation or diarrhea.
The best way to get enough oat bran into your diet is by eating it regularly rather than as a special treat every now and then. That’s why we created this list of 9 reasons you should eat more oat bran in order to give yourself the added boost that your body needs to stay healthy!
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Oat Bran Nutrition & Benefits
1. Oat bran is a source of soluble fiber
Soluble fiber is the kind of dietary fiber that dissolves in water and becomes gel-like. It binds with fatty acids and absorbs bile from the liver, slowing down digestion and making you feel full for longer.
Soluble fibers also help lower LDL (bad) cholesterol which can prevent heart disease and other medical conditions such as obesity and type 2 diabetes.
Soluble fibers are also found in foods such as lentils, apples, pears, beans and nuts. As you can see oat bran is a great source of soluble fiber so you get all the benefits of it without having to add any extra food into your diet!
2. Oat bran contains beta-glucans, which have been shown to reduce the risk of heart disease
Beta-glucans are a type of soluble fiber that is found in oat bran. There are two types, one insoluble and the other soluble; both work together to reduce LDL cholesterol levels. Eating oats can help improve heart health because it regulates high blood pressure (hypertension), which reduces your risk for developing cardiovascular disease or stroke by up to 30%.
Ultimately, beta-glucans can lower bad cholesterol levels, help keep blood sugar stable, and improve the function of your immune system. All of these effects work together to reduce your risk of heart disease.
3. It helps balance blood sugar levels
One of the benefits of soluble fiber is that it helps control blood sugar levels. This is especially beneficial for people who have diabetes or are at risk for developing type 2 diabetes.
How?
Soluble fiber slows down the digestion of carbohydrates which prevents blood sugar spikes after eating. It also helps keep your insulin levels stable, which is crucial for metabolizing sugar.
4. Oat bran can help reduce acne breakouts
If you suffer from acne, you may want to add oat bran to your diet. Oat bran contains zinc, which has been shown to help reduce acne breakouts.
Zinc is an essential mineral that helps regulate the production of oil on your skin. When too much oil is produced, it can lead to clogged pores and acne breakouts.
So, if you’re looking for a natural way to help reduce your acne, adding oat bran to your diet is a great option.
5.Oat bran is a good source of protein and other nutrients that help boost your metabolism and increase weight loss
Protein can boost your metabolism which helps you burn more calories, even when you’re resting.
In addition, protein is essential for building and maintaining muscle mass. When you have more muscle, your body burns more calories overall, which can lead to weight loss.
Oat bran also contains other nutrients that are beneficial for weight loss such as vitamin B1, magnesium, zinc and chromium. All of these nutrients work together to help you lose weight in a healthy way.
Vitamin B-12 can be difficult to get on vegan diets because it’s mostly found in animal products like meat and dairy. However, oat bran contains some of this vitamin, which is good news for vegans.
Vitamin E in oat bran can help promote healthy skin and hair. It’s also good for the health of your nails, and it can even help prevent stretch marks.
Magnesium is a mineral that plays a role in over 300 chemical reactions throughout the body — including energy production, protein synthesis, blood glucose control, and proper muscle function. It contains over 150% of your daily recommended intake of manganese per serving. Manganese is important for bone health by helping to regulate calcium levels in our bodies, but it’s also good for energy production since it aids enzymes involved with metabolism.
Phosphorus works with calcium to strengthen bones and teeth so it’s a good idea to get plenty of both minerals in your diet.
So, not only does oat bran provide protein, but it also provides other nutrients that help increase your metabolism and promote weight loss.
6. Oat bran can help improve your digestive health and keep you regular
Oat bran is a great source of fiber which can help improve your digestive health. Fiber helps keep your bowels regular and prevents constipation and diarrhea.
In addition, fiber also helps remove toxins from the body and can reduce the risk of colon cancer. So, if you’re looking for a way to improve your digestive health, oat bran is a great option.
7. Oat bran is naturally gluten-free
Since oat bran is gluten-free, it’s safe for those with celiac disease or gluten intolerance to eat.
Oat bran is also safe for those with wheat allergies or sensitivities to eat, so there’s no need to worry about cross-contamination in products that contain oat bran if you have a wheat allergy.
However, it’s important to note that many people who are allergic or intolerant of gluten experience the same symptoms when they eat oats, so be sure to monitor your reaction closely.
And, if in any doubt, be safe and purchase only certified gluten-free products.
Take note, gluten-intolerant readers: Bob’s Red Mill built a separate facility that is 100% gluten free. They also batch test in their quality control laboratory.
8. It’s inexpensive
Oat bran is a budget-friendly way to include fiber and other oat bran nutrition benefits in your diet. A pound of oat bran will go a long way, as usually just a small amount is added to recipes.
If you choose to cook and eat oat bran as a hot cereal, a typical serving is about 1/2 cup. (See recipe below!)
9. You don’t need much time or money to start eating more oat bran
Oat bran can be eaten as part of many different dishes and doesn’t need to be consumed as a whole meal. It can easily be added to recipes such as muffins, pancakes, tacos, etc., or even just eaten raw with milk poured over it.
Try toasting your oat bran for a nuttier flavor. Just spread it on a baking sheet and bake for 5 to 7 minutes at 375 degrees Fahrenheit.
Or, cook it on the stove or in the microwave as detailed below. Easy peasy.
Oat bran is beneficial for weight management, cholesterol control, and blood sugar regulation. It is also a great source of insoluble fiber which can help prevent digestive issues like constipation or diarrhea. If you’ve never tried oat bran before, it should definitely be on your list from now on!
How to Prepare Oat Bran
There are many ways to incorporate oat bran into a healthy diet. Many time it is used to enhance the nutritional value of cold cereal, smoothies, yogurt, and in baking. Oat bran muffin, anyone?
But you can also enjoy oat bran by itself as a cooked cereal.
STOVETOP METHOD:
To prepare hot oat bran cereal, use 1 part oat bran to 2 parts liquid (water or milk). Bring liquid to a boil, then add the oat bran and cook over medium-low heat until the liquid is absorbed, about 5 to 7 minutes.
Serve plain, add fruit, honey, or sugar if desired. Fruit that tastes particularly great with oat bran cereal includes bananas, blackberries, and blueberries.
MICROWAVE METHOD:
To prepare your oat bran cereal in the microwave, use 1 part oat bran to 2 parts liquid (water or milk). Add the oat bran to your bowl first, then add the liquid and stir. At this point you can add sugar, spices, or fruit, as well as a dash of salt if desired.
Total microwave time will be about 3 minutes, with a stir after each minute. When cooked, give it another stir, and add additional fruit or sweeteners if desired.
Keep in mind that you probably will want to use no more than 1/2 cup of the oat bran, as a full cup of the uncooked grain may be more than you want to eat at a time!
The oat bran nutrition in a half-cup serving of hot oat bran cereal includes 44 calories, 3.5 g protein, 12.5 g carbs, and 2.8 g fiber.
MY METHOD:
I have been enjoying Quaker Oats Oat Bran hot cereal for breakfast. I’m a breakfast fan, but I also watch my macros to maintain my weight. Oat bran hot cereal is filling, tasty, and doesn’t pack a punch as far as the carbs and fat are concerned.
This oat bran cereal cooks in about 1 minute, so it’s quick and easy. You just combine 1 1/14 cups of water, 1/2 cup of oat bran, a pinch of salt, bring it to a boil, ten let it cook on medium for about a minute.
The sugar-free maple syrup is the touch my taste buds crave, and there are no calories. Yay! The brand I use (noted below) has quite a good taste for having no sugar. It’s the perfect breakfast for me!
Conclusion: Oat Bran Nutrition and Benefits
Oat bran nutrition is a well documented and welcomed addition to a healthy lifestyle. And, it’s so versatile we can find many ways to enhance our recipes as well as include it as a source by itself.
So what do you say, friend? How about adding oat bran to your grocery list this week!
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