Oat bran helps to reduce “bad” cholesterol, combat constipation, lose weight and avoid diabetes. This is because this cereal is rich in fiber that facilitate evacuation, promote satiety and balance blood glucose levels.
Obtained from oat bark, oat bran is also rich in minerals, such as magnesium and phosphorus, which improve mood and prevent the emergence of situations such as falls and osteoporosis.
Oat bran can be mixed with yogurt, fruit salads, vitamins and juices, and can also be used in recipes such as porridge, cakes, breads, cookies.
Also read: Oatmeal porridge: benefits, how to do, recipes (and fat?)
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Main benefits of oat bran
The main benefits of oat bran are:
1. Control blood pressure
Oat bran is rich in avenantramide, a flavonoid that has antioxidant and anti-inflammatory properties that maintain arteries health, improving blood circulation and helping to control blood pressure.
In addition, the magnesium present in the oat bran also promotes the relaxation of blood vessels, facilitating blood circulation and helping to balance blood pressure.
2. Strengthen the immune system
Because of great amounts of zinc, a mineral that acts on the development and maintenance of defense cell functions, oat bran strengthens the immune system, protecting the body against viruses, bacteria and fungi. Get to know other foods that strengthen the immune system.
3. Decrease “bad” cholesterol
Oatmeal bran is rich in betaglucana, a type of soluble fiber that decreases the absorption of food from intestinal foods and inhibits cholesterol formation in the liver.
Thus, oat bran helps to reduce “bad” cholesterol levels, LDL, and blood cholesterol, helping to prevent cardiovascular disease such as infarction, atherosclerosis and angina.
4. Fight constipation
Being a fiber-rich cereal, oat bran fights constipation, but increases water absorption to the stool, making them softer, facilitating evacuation and improving intestinal functioning. See other foods indicated for constipation.
5. Improve mood
Oat meal improves mood because it is a good source of magnesium, a mineral that acts on serotonin production, a neurotransmitter that helps increase happiness and improve mood.
In addition, oat bran is also rich in tryptophan, which is a fundamental amino acid for serotonin production, a neurotransmitter that promotes mood balance.
6. Facilitate weight loss
Fibers, present in great quantities in oat bran, increase food digestion time, prolonging satiety throughout day to day and therefore facilitating weight loss. Understand better how oats help to lose weight.
However, to help with weight loss, oat bran should be part of a healthy diet associated with regular physical activity.
7. Maintain bone health
Being a cereal rich in minerals such as magnesium and phosphorus, oat bran strengthens and maintains bone health, helping to avoid situations such as falls, fractures and osteoporosis. Get to know other foods that strengthen bones.
8. Avoid diabetes
Oatmeal bran is rich in fiber that decrease the carbohydrate absorption speed of foods, helping to control blood glucose levels and thus prevent insulin resistance and diabetes.
The oat bran fattening?
Ingestion of moderate quantities of oat bran, associated with a balanced diet and regular physical activity practices, do not get fat.
However, consumption of large amounts of oat bran, along with a diet rich in fats, sugars or processed foods, and/or physical inactivity, can get fat.
Difference between flour and oat bran
The oatmeal is obtained from the grinding of the inside of the oat beans, where the bark is discarded. Therefore, oatmeal has less fiber amounts compared to the bran. Learn more about oatmeal.
Already the oat bran is produced from the grain of the oat beans, thus presenting more fibers, such as beta-glucana.
Nutritional Information Table
The following table contains the nutritional information of 100 g, which is equivalent to about 10 tablespoons, oat bran:
To get all the benefits of oats, it is also essential to drink plenty of water throughout the day, maintain a healthy diet and practice physical activities regularly.
How to consume
The recommended amount of oat bran per day is 1 to 2 tablespoons, which can be added to fruits, juices and yogurts or used in the preparation of porridge, cookies, soups, broths, pies, cakes, breads and pasta.
If you would like to follow a suitable diet for your needs, make an appointment with a nutritionist closer to you:
Does the oat bran has gluten?
Oat meal contains no gluten and can therefore be used in almost all types of diet. However, during production, oat bran can be contaminated with wheat, barley or rye, as these cereals are usually processed in the same industries.
Thus, people with celiac disease or gluten sensitivity should always check in the oat bran package if the manufacturer has the gluten exemption certificate.
Healthy recipes with oat bran
Some healthy and tasty recipes with oat bran are:
1. Oat bran porridge
Ingredients:
- 2 spoons (dopa) of oat bran;
- 200 ml of skim milk or plant drink (coconut, rice or oats, for example);
- 1 tablespoon culinary sweetener;
- 1 spoon (coffee) of cinnamon powder.
Preparation mode:
In a pan, put all ingredients (except cinnamon) and mix well. Bring the pan to low heat, stirring with a spoonless spoon.
When it thickens, put out the fire and let it warm. Transfer to a plate, sprinkle with the cinnamon and then serve.
2. Banana cake with oat bran
Ingredients:
- 3 eggs;
- 2 cups of oat bran;
- 3 large stinged bananas;
- 1/2 cup vegetable oil (olive oil, avocado or coconut);
- 1 tablespoon of cinnamon powder;
- 2 tablespoons of yeast powder.
Preparation mode:
Preheat oven between 180 to 230 ºC. Beat the eggs and oil in the blender. Transfer the mixture to a bowl and add the oat bran, cinnamon powder and yeast, mixing well with a welcome or spatula.
Add the chopped bananas and move gently. Transfer the mixture to a greased pan and bake to bake for 30 to 40 minutes. Wait for warm and serve.
3. Oatmeal bread
Ingredients:
- 4 eggs;
- 170 g of Natural Sugar Yogurt;
- 2 cups of oat bran;
- 1/2 cup of cornstarch;
- 1 tablespoon of yeast powder;
- 1 cup of water;
- 1/2 cup of coconut oil or olive oil;
- 3 tablespoons of flax seeds
- 3 tablespoons of chia seeds;
- 1 teaspoon salt;
- 1 tablespoon of yeast powder.
Preparation mode:
Preheat the oven at 200 ° C. Place all ingredients in a blender and beat until smooth.
Transfer the mixture to a greased shape and sprinkles a little chia seeds over the dough. Bake the dough for 30 minutes or until golden. Wait for warm and serve.
Source: www.tuasaude.com