If you are concerned about cholesterol levels, heart disease, or another chronic illness, seriously consider adding oat bran to your diet. Oatmeal is a high-fiber food, which can regulate cholesterol and provide a variety of health benefits. To obtain the greatest benefits of this bran for your health, make it part of your daily diet. In this article we show you the properties and benefits that oat bran brings to your body.
Properties of oat bran
Technically, oat bran is not a whole grain (as it is actually only a fraction of the oat grain). But due to its exceptionally high fiber content, it can be considered as more than a whole grain.
Within its nutritional information we find that a tablespoon of oat bran contains 34 Kcal, 5.1 g of Carbohydrates, 1.7 g of Proteins, 0.7 g of Total Fat, in which are 0.1 saturated fats. g, monounsaturated fat 0.24 g, polyunsaturated fat 0.28 g, trans fat 0 g, and cholesterol 0 mg. Fiber contains 1.5 g, Thiamine (B1) 0.117 mg, Riboflavin (B2) 0.022 mg, Niacin (B3) 0.09 mg, Folic Acid (B9) 5.2 mg, Cyanocobalamin (B12) 0 mg, Potassium 57 mg, Calcium 6 mg, Iron 0.54 mg, Zinc 0.31 mg, Phosphorus 73 mg and does not contain Sodium
Benefits of oat bran for the body
An important advantage of this bran is its ability to lower cholesterol. In an investigation carried out by Braaten et al, on the main soluble fiber of oat bran, it showed significantly reductions in total cholesterol and LDL or "bad" cholesterol.
The fiber in oat flakes mixes with the bile, which is rich in cholesterol, thus increasing the amount of cholesterol that is excreted. On the other hand, oat bran also helps reduce the volume of cholesterol absorbed from the food consumed. Lowering cholesterol can help decrease the accumulation of fat in the arteries.
Prevention against cardiovascular diseases
Another great benefit of oats is the prevention of cardiovascular diseases. In a study of patients at increased risk for coronary heart disease, Braaten et al found that oat bran reduced total cholesterol and low-density lipoproteins. High cholesterol levels can lead to plaque buildup in the arteries and lead to high blood pressure and heart disease, which can lead to a heart attack or stroke. Oat bran has been shown to reduce these risks.
Improves blood sugar levels
A third benefit of oat bran is its ability to lower blood sugar after a meal, as shown in research published by the "Journal of the American Dietetic Association." This study highlighted that oat bran helps maintain blood sugar levels after a meal, by slowing down the digestion of carbohydrates and reducing the rate at which sugar enters the bloodstream. It can also improve blood sugar levels by increasing insulin sensitivity, which makes it possible to remove sugar from the blood.
Promotes weight loss
If you are trying to lose weight, eating oat bran can help. According to nutrition expert Professor JL Slavin, fiber can help promote weight loss by absorbing water from bran. As food passes through the intestine, it causes an increase in volume and creates a feeling of fullness, delaying digestion. By slowing down digestion, fiber also delays the feeling of hunger. As a result, it is possible to consume fewer calories, which could significantly help you lose weight.
Fiber from oat bran can prevent constipation by increasing the volume of your bowel movements and keeping them soft. In a study conducted in Canada, researchers found that adding oat bran biscuits to patients' daily diet produced a marked improvement in bowel frequency and consistency. You can suffer from constipation if your diet is lacking in fiber.
Not getting enough fluids on a high fiber diet can also lead to constipation. On the other hand, adding oat bran to meals and snacks, drinking plenty of fluids can help prevent constipation by keeping stools soft and easy to pass.
How to consume oat bran?
Oat bran can be cooked as a hot cereal by mixing 1 part of oat bran and two of water, cooking as you would with oatmeal. Here are some other ideas:
- Add a tablespoon or two to your yogurt, cottage cheese, or smoothie.
- Add to an omelette, meatloaf, chicken or eggplant.
- Drizzle the oat bran over the salad.
- Instead of breadcrumbs, use this high-fiber ingredient when making meatloaf, meatballs, and burgers.
- Mix it into a soup or stew.
- Make flourless muffins and pancakes with the bran.
There are undoubtedly many properties and benefits for the body when consuming oat bran. If you carefully follow a diet rich in greens, vegetables, and fruits along with oat bran, you will enjoy unmatched health both now and in the future.