Today, among the many foods that stand out for offering different health benefits, is oat bran, which has been widely used mainly by those who wish to lose weight.
Interestingly enough, in the past, oat bran was reserved for use as animal feed. But today, it is already recognized as one of the most important foods for good nutrition.
Nutritionist and personal diet Sabrina Lopes explains that oats are a grain that can be found as flour, flakes and bran. ? Bran is the outer layer of oat grain that is removed in the grain refining process. In the past this part was not used, throwing away an important amount of nutrients and fiber?
To enjoy the benefits of oat bran, does Sabrina advise that consumption of 15 to 30 grams per day is indicated? which equals 1 or 2 tbsp. ? However, it is also important to consume water, at least 8 glasses, to get the benefits of fiber and avoid constipation?
5 Benefits of Oat Bran
There is no shortage of reasons for including oat bran in the diet. Below you can check the main ones:
Also read: 10 Healthy Foods That Make You Satisfied
1. Provides satiety: Sabrina explains that oats are a grain rich in minerals, such as calcium and iron, and have B and E vitamins, proteins and fiber. ? Oat bran has the same properties, but the amount of fiber is found in higher concentration, especially soluble beta-glucan fibers? When these come into contact with water, they form a kind of gel in the digestive system, causing satiety ?, he says.
2. It is versatile: Oat bran can be easily consumed in different types of delicious (sweet and savory) and healthy recipes, helping the person who wants to lose weight without having to go through great sacrifices.
3. Improves bowel function and digestion: Sabrina explains that due to the presence of fiber, oat bran promotes a feeling of satiety, improves bowel function and facilitates digestion.
4. Assists in the defense of the body: The nutritionist points out that bran also helps defend the body by stimulating the bacteria in the gut.
5. Is an ally of good health: Sabrina points out that oat bran also helps lower bad cholesterol, control blood pressure and the amount of blood sugar.
Also read: 10 Healthy Alternatives to Kill Your Craving for Candy
Vitamins and calorie value of bran
Sabrina points out that a 30g serving of oat bran has 74 kcal.
The nutritionist points out that oats are a grain rich in minerals such as calcium and iron; It has the B and E complex vitamins, protein and fiber. Oat bran has the same properties, but still with the advantage of having a higher fiber concentration, especially soluble beta-glucan fibers (which when in contact with water form a kind of gel in the digestive system).
These are the main reasons that make oat bran a very important food for good nutrition.
Regarding corn bran, for example, Sabrina explains that the property that stands out in oat bran is the amount of monounsaturated and polyunsaturated fats, those that increase good cholesterol (HDL). "In oat bran we find 10 times the amount of monounsaturated fat and 4 times more polyunsaturated fat than we find in corn bran," he says.
Does oat bran help you lose weight?
Sabrina points out that of all the versions of oats found on the market, oat bran is the one that most assists in the diet. "Because it has a high concentration of fibers, which promote the feeling of satiety, still facilitates digestion and aids in the absorption of some nutrients," he says.
Read also: 10 benefits of consuming oats
The food, according to the nutritionist, can be eaten with fruit, added to juices, vitamins and yogurts. "In addition to being added to recipes for pies, breads, cakes, cookies, etc.", he says.
Differences Between Oat Types
Sabrina points out that oat bran has some different properties than oatmeal (be it in flour or flake form). Check out:
When comparing oat bran to oats, you can see that a good deal of vitamins and minerals stay balanced. The bran only loses a little in the amount of zinc, but gains in the amount of Vitamins E and K, iron, potassium and phosphorus? Says the nutritionist.
Bran, according to Sabrina, also has a higher amount of monounsaturated fats, good fats that help increase HDL (good cholesterol).
? Oats lose in amount of soluble beta-glucan fibers? They all have these fibers, but in the bran is found a higher amount ?, highlights the nutritionist.
Where to find oat bran
Oat bran can be found in the cereal aisle of most supermarkets in Brazil and in health food stores. In the gallery below you can see some examples:
Jasmine Oat Bran for $ 1.40 on Natue
Dr Dukan Oat Bran for $ 7.90 on Natue
Mother Earth Oat Bran for $ 1.37 at Ultrafitness
Integral Oat Bran Mother Earth for R $ 3,90 at Natue
Green Grass Oat Bran for $ 1.50 at Green Grass Store
Dr Dukan Honey Flavor Oat Bran Bar for $ 9.90 on Natue
Quaker Oat Bran for $ 4.99 in South Zone Meets
Taeq Oat Bran for R $ 3.42 at Pão de Açúcar
Kodilar Oat Bran for R $ 7.29 at Supply Nutrition
Tasty and healthy oat bran recipes
Below are some recipe suggestions you can make with oat bran:
1. Sweet pancake with chia recipe (recipe by Dr. Sabrina Lopes)
- 2 egg whites and 1 egg yolk
- 3 tablespoons oat bran
- 1 teaspoon vanilla extract
- 2 teaspoons chia
- 1/3 cup macadamia nut, soy or rice milk
- 2 teaspoons oven sweetener
Method of preparation: Cook in a non-stick skillet (you can put a minimum of butter or coconut oil so it won't stick). Expect to brown the bottom and turn with a spatula to brown the other side. Once ready you can place a chopped fruit on top, such as strawberries, blueberries or bananas.
2. Chocolate Muffins (recipe by Dr. Sabrina Lopes)
- 2 whole eggs at room temperature
- 2 tablespoons nonfat yogurt
- 2 tablespoons skimmed milk
- 4 tablespoons full of oat bran
- 4 tablespoons skimmed milk powder
- 3 or 4 tablespoons of sweetener for oven and stove
- 2 teaspoons unsweetened cocoa
- 1 and 1/2 teaspoon baking powder
Method of preparation: Pre-heat the oven at 180 °. Beat the 2 eggs in the mixer until you get a whitish cream. Add yogurt and skim milk and beat again for about 2 minutes. Put the rest of the ingredients and beat again until the dough is smooth and homogeneous. Finally, add the baking powder and mix well to incorporate into the dough. Put the dough in silicone molds and bake for about 15 to 20 minutes. To make sure the dough is cooked, stick a toothpick in the center of the muffin and see if it comes out dry.
3. Oat bran roll
- 6 tablespoons oat bran
- 4 tablespoons skimmed milk
- 2 eggs
- 1 tablespoon zero yogurt
- 2 tbsp lean ricotta cream
- 2 pinches of salt
- 2 teaspoons Baking Soda
Method of preparation: Mix the bran and eggs, incorporate the other ingredients, leaving the baking soda last. Distribute in 4 cups, can be silicone. Bake on medium heat for 20 minutes.
4. Healthy Oatmeal Cake
- 2 and 1/4 cups of oat bran
- 2 ripe Nanica bananas
- 1 spoon of baking powder
- 1/4 cup brown sugar
- 1/2 cup raisins
- 1 1/4 cups skim milk
- 2 whites
- 2 tbsp honey
- 2 whole eggs
- 1 nonfat yogurt
- 4 tablespoons cottage cheese
- 4 tbsp light curd
- Salt and oregano to taste
- 1 cooked and shredded chicken breast (reserve the stock)
- 3 onions
- 2 garlic cloves
- Parsley, salt and black pepper to taste
Method of preparation: Mix dry ingredients (oat bran, yeast, brown sugar, raisins) in a large bowl and mix well. Beat in the blender the milk, the whites, the honey and the bananas. Add to bowl and mix well. Grease a pan with light margarine and bake for about 17 minutes. The cake should come out moist but not wet.
5. Oat Bran Chicken Pie
Pasta:
Filling:
Method of preparation: Beat all batter ingredients in a blender. For the stuffing, sauté onions and garlic with some chicken broth. Add the shredded chicken and the remaining seasonings and wait for the broth to dry. In a baking dish, make a layer of liquid dough, then add the braised chicken. Then make another layer of liquid dough and finally add the oregano. Put in oven and bake for about 1 hour and 15 minutes.
Contraindications and risks of bran consumption
Sabrina explains that oat bran may contain gluten, or traces of it, which may be a risk to people with celiac disease.
"Also, because it has a high fiber content, we should be careful to offer to those who have irritable bowel syndrome, colitis and children under six months," adds the nutritionist.
Care must be taken with water intake and fiber overdoing, too much in the body can cause problems, as Sabrina points out."So, look for a nutritionist before leaving adding excess amounts of food to your diet, he will assist in the exact amounts for the goal you want to achieve," he concludes.
Interested in the benefits oat bran can offer ?! Talk to your dietitian and find out the best way to include this food in your diet.
What Will Happen If You Start Eating Oats Every Day (April 2024)
- Food, Diets, Weight Loss
- 1,230
