Oat bran, obtained from the outer layers of the oat grain, stands out from other cereal products due to its high nutrient content. It is not only an excellent source of fiber, but also rich in essential vitamins and minerals that provide numerous health benefits.
The composition of oat bran
The nutritional profile of oat bran is impressive. It has a low calorie content but a high density of nutrients. It is particularly rich in beta-glucan, a soluble fiber that has been shown to lower cholesterol levels. This fiber also contributes to gastrointestinal health by increasing stool volume and supporting gut flora.
Oat bran is also a good source of vitamin B1 and folic acid, both of which are essential for metabolism. Compared to saturated fatty acids, oat bran contains more unsaturated fatty acids, making it a healthier source of fat. It also provides important trace elements such as manganese and other micronutrients, including vitamin C.
Oat bran and cholesterol – read more!
Nutritional information Oat bran
| Nutrient | in g per 100 g oat bran |
| Energy (kcal) | 330 |
| Protein | 15.1 |
| Fat | 8.6 |
| of which saturated fatty acids | 1.3 |
| of which unsaturated fatty acids | 5.4 |
| Carbohydrates |
55 |
| of which sugars | 1.3 |
| Dietary fiber | 16.6 |
| of which beta glucan | 6.3 |
Oat bran compared to oat flakes
Compared to oat flakes, which are made from the whole oat grain, oat bran contains more fiber and less carbohydrates. The processing differs in that only the nutrient-rich outer layers and the seedling of the grain are used specifically for oat bran.
Oat bran and oat flakes difference – read now!
Health benefits of oat bran
The health benefits of oat bran are many and varied. Consuming oat bran can help to reduce blood sugar levels and thus prevent diabetes. Its high fiber content can lower cholesterol levels and supports a healthy intestinal flora and the entire gastrointestinal tract. In addition, oat bran can prevent food cravings and thus help you lose weight in a healthy way.
Oat bran in your diet
To reap the benefits, you should consume about 30–40 grams of oat bran (which corresponds to about 2–3 large tablespoons) daily. Due to its low carbohydrate content, it is ideal for a low-carb diet.
There are many ways to incorporate it into your diet: as an ingredient in breakfast cereal, porridge, smoothies or as an addition to bread and baking recipes. It is important to always ensure an adequate fluid intake.
Conclusion
Oat bran is a true superfood and nutritional wonder that offers numerous health benefits. A balanced diet that includes oat bran can provide the body with important nutrients and increase well-being. This makes oat bran more than just a trend – it is a valuable part of a health-conscious lifestyle.
If you want to know more about oat bran and calories, you can find a lot of important information and a calorie table for oat bran at Oat Bran: A Look at Calories and Nutritional Aspects.
Oat Bran – Find Out All the Details!
Frequently Asked Questions
Which is healthier, oat bran or oatmeal?
Both are healthy components of a balanced diet and each has its own benefits. Oat bran has a higher fiber content, especially the soluble fiber beta-glucan, which can have a positive effect on cholesterol and blood sugar levels. Oat flakes, on the other hand, contain more total carbohydrates and are therefore higher in energy. Which product is “healthier” depends on the individual's nutritional goals.
What nutrients are found in oat bran?
Oat bran is rich in nutrients, including soluble fiber such as beta-glucan, vitamin B1, folic acid, unsaturated fatty acids and important trace elements such as manganese. These nutrients help to maintain a healthy intestinal flora and support the gastrointestinal tract. They also help to regulate cholesterol levels.
How much oat bran can you eat in a day?
An amount of about 30–40 grams of oat bran per day can help to meet your daily fiber needs. However, it is important to ensure adequate fluid intake because oat bran binds a lot of water. The exact amount should be adjusted according to your personal diet plan and tolerance.
What is the difference between oat bran and oat flakes?
The main difference lies in the parts of the oat grain they are made from. Oat bran is obtained from the outer layers and the seedling, whereas oat flakes are made from the entire steamed and flattened oat grain. This means that oat flakes contain the whole of the flour body. As a result, oat bran is richer in fiber and protein, while oat flakes contain more carbohydrates and have a higher calorific value.
Is oat bran healthy?
Oat bran is an especially healthy food. When consumed regularly, it successfully supports digestion and the gastrointestinal tract. Due to its high beta-glucan content, it can help normalize cholesterol and blood sugar levels, thus preventing cardiovascular diseases. In addition, oat bran helps you lose weight healthily by making you feel fuller for longer and preventing hunger pangs, which makes it a valuable component of a healthy diet. Oat bran is also used in low-carb diets.
