The Beneficial Effects Of Oat Bran On Health

Superfoods have favorable health properties due to a unique combination of nutrients. However, there is a catch: these are often imported products. It would be worth checking out what’s on offer locally. And not (only) to support regional products. Admittedly, oat bran doesn’t sound as sexy as quinoa, goji and co. – but it can do at least as much for your health.

It has become a breakfast with oat flakes that can also be cooked with oat bran. Boil 25 grams of oat bran, i.e. about two heaped tablespoons, in about 150 ml of milk for an alternative porridge. Of course, this is also possible with the vegan version, i.e. with oat, soy or almond drink or with water. Bring the whole thing to a boil and simmer for five minutes, stirring occasionally. Then, subtly sweeten with honey or fresh fruit, depending on your taste. You can also mix oat bran into a dough, for example, for cakes or rolls, and bake it – there are hardly any limits to your imagination. There are also recipe ideas on Instagram.

What Exactly Is Oat Bran?

Oat bran looks like flour and differs in taste from oatmeal with its slightly nutty note. Those are made from the whole oat grain, while oat bran consists of its outer layers and the germ. And this is precisely where vitamins, minerals and other nutrients are found in exceptionally high concentrations.

Oat Bran – Calories And Nutritional Values

  • 100 grams of oat bran contain:
  • Calories: about 350 calories
  • Protein: around 15 grams
  • Carbohydrates: about 50 grams
  • Fiber: about 18 grams
  • Fat: about 7 grams

For comparison: oatmeal has around 370 calories, 13 grams of protein, 63 grams of carbohydrates and 10 grams of fiber. This means: oat bran contains more valuable protein, which the body needs for all cell processes and for maintaining and building muscles, more fiber, and at the same time, a little fewer carbohydrates.

In addition, there are many other valuable ingredients in the bran, such as:

  • Vitamins B1, B2 and B5
  • folic acid
  • Mangan
  • Magnesium
  • Selene
  • Zink
  • Requirements

The Miracle Ingredient Beta-Glucan

As already mentioned, oat bran has something significant over oatmeal: much more fibre. And one particular type of it, beta-glucans, is what scientists find particularly interesting. One of the many favorable properties is that this soluble dietary fiber binds toxins, which are then excreted before developing any harmful effects. They also serve as food for the bacteria in the intestine, which supports a healthy intestinal flora. They combine with the cholesterol-rich bile and thus cause increased cholesterol excretion from the body.

How Much Oat Bran Daily Is Ideal?

Just three grams of beta-glucan a day should be enough to do something for the cholesterol level. You can get this with 40 grams of oat bran, i.e. about four tablespoons. Professor Worm warns against oat bran preparations that have added sugar. It is, therefore, best to buy (pure!) organic oat bran. The easiest way to eat oat bran is raw. For example, you can sprinkle them over muesli and mix them into yogurt or smoothies. Anyone who finds this too time-consuming can also take beta-glucan as a dietary supplement.

Prepare Oat Bran As A Porridge

What has become an It breakfast with oat flakes can also be cooked with oat bran. For an alternative porridge, boil 25 grams of oat bran, i.e. about two heaped tablespoons, in about 150 milliliters of milk. Of course, this is also possible with the vegan version, i.e. with oat, soy or almond drink or with water. Bring the whole thing to a boil and simmer for five minutes, stirring occasionally. Then, subtly sweeten with honey or fresh fruit, depending on your taste. You can also mix oat bran into a dough, for example, for cakes or rolls, and bake it – there are hardly any limits to your imagination. There are also recipe ideas on Instagram.

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