Benefits, Harm and Nutritional Value of Oat Bran

Oats are one of the healthiest grains you can eat, as they're loaded with many important vitamins, minerals, and fiber. Oat grain ( Avena sativa ) is collected and processed to get its inedible outer skin.

Oat branis the outer layer of oats just below the inedible body. Oat bran benefits include improving blood sugar control, healthy bowel function, lowering blood pressure and cholesterol.

In this text "What is oat bran "," benefits and harms of oat bran ", ve "The nutritional value of oat bran" will be informed about.

Nutritional Value of Oat Bran

Oat bran It has a balanced nutritional profile. Although it contains the same amount of carbohydrates and fat as regular oatmeal, it provides more protein and fiber and also Calories in oat bran is less. It is particularly high in beta-glucan, a powerful type of soluble fiber.

One bowl (219 grams) of cooked Nutritional content of oat bran is as follows:

Calories: 88

Protein: 7 grams

Carbs: 25 grams

Fat: 2 grams

Fiber: 6 grams

Thiamine: 29% of the Reference Daily Intake (RDI)

Magnesium: 21% of the RDI

Phosphorus: 21% of the RDI

Iron: 11% of the RDI

Zinc: 11% of the RDI

Riboflavin: 6% of the RDI

Potassium: 4% of the RDI

Additionally, it provides small amounts of folate, vitamin B6, niacin, and calcium. Oat bran calories It is low in nutritional value and very nutritious.

Does oat bran contain gluten?

It is also naturally gluten-free, but may be contaminated with gluten during growth or processing. If you need to avoid gluten, take the ones that are specifically labeled gluten-free.

Oat Bran Benefits

High in antioxidants

It is a great source of polyphenols, which are plant-based molecules that act as antioxidants. Antioxidantsprotects the body from potentially harmful molecules known as free radicals. High amounts of free radicals can cause cell damage due to chronic diseases.

Oat branIt is particularly high in antioxidants compared to other parts of the oat grain and is a particularly good source of phytic acid, ferulic acid and strong avenanthramide.

Avenanthramide is a unique family of antioxidants for oats. It has benefits such as low inflammation, anticancer properties, and lowering blood pressure.

Reduces heart disease risk factors

Heart disease is responsible for about one in three deaths worldwide. Nutrition plays a key role in heart health.

Some foods affect body weight, blood pressure, cholesterol, blood sugar, and other risk factors for heart disease.

Oat branHelps reduce certain risk factors such as high cholesterol and blood pressure. It is a source of beta-glucan, a type of soluble fiber that dissolves in water to form a viscous, gel-like substance in the digestive system.

Beta-glucan can reduce the amount of cholesterol in the blood because it helps remove cholesterol-rich bile (a substance that helps digest fat).

It also contains avenanthramide, a group of oat-specific antioxidants. One study found that avenanthramides to prevent LDL oxidation C vitamin It has shown that it works together with.

Oxidized LDL (bad) cholesterol is harmful as it is linked to an increased risk of heart disease.

Controls blood sugar

Type 2 diabetes is a health problem that affects more than 400 million people. People with this disease struggle to control their blood sugar levels. Failure to control blood sugar can lead to heart attacks, strokes and other health problems.

Foods high in soluble fiber - oat bran such as - helps control blood sugar levels. Soluble fibers like beta-glucan slow down the digestion and absorption of carbohydrates in the digestive tract and balance blood sugar levels.

It is beneficial for intestines

Constipation is a common issue affecting 20% ​​of people around the world. Oat bran, It is high in dietary fiber that helps support healthy gut function.

1 cup (94 grams) raw oat bran Contains 14,5 grams of fiber. This is about 1,5 times more fiber than oatmeal.

Oat bran provides both soluble fiber and insoluble fiber. Soluble fiber forms a gel-like substance in the intestines that helps soften stool.

Insoluble fiber passes through the intestines firmly, but makes the stool more voluminous, making it easier to pass.

Beneficial for inflammatory bowel disease

There are two main types of inflammatory bowel disease (IBD); ulcerative colitis and Crohn's disease. Both are characterized by chronic intestinal inflammation. Oat branis a healthy food for these patients.

This is because it is high in dietary fiber, where healthy gut bacteria such as butyrate can be broken down into short chain fatty acids (SCFAs). SCFAs help nourish colon cells and reduce gut inflammation.

One 12-week study in people with ulcerative colitis, 60 grams per day oat bran taking - providing 20 grams of fiber - relieving stomach pain and reflux found that it reduced his symptoms.

Lowers the risk of colorectal cancer

Colorectal cancer is one of the most common types of cancer and oat bran it has several properties that can reduce the risk of cancer.

It is very high in soluble fiber - such as beta-glucan - that serves as food for healthy gut bacteria. This bacteria that produces SCFAs is a fermented fiber. In addition, it is an excellent source of antioxidants that suppress cancer growth.

Does oat dandruff weaken?

Oat bran It is high in soluble fiber, which helps suppress appetite. Soluble fiber raises hormone levels that help you feel full. These are cholecystokinin (CKK), GLP-1 and peptide YY (PYY). It also reduces the levels of hunger hormones such as ghrelin.

Food that keeps you full helps to lose weight. For example, a study, at breakfast oat bran found that those who ate, consumed fewer calories at the next meal than those who ate cornflakes.

Oat bran benefits for skin

Oat bran helps prevent acne and moisturize the skin. It also treats dry and itchy skin and is used as a natural cleanser. Oat bran Made with skin masks protect the skin.

Oat bran damages

It is a safe food for most people, including pregnant and breastfeeding women. However, in some cases, side effects may occur.

It may cause intestinal gas and bloating. To minimize side effects, start with a low amount. Side effects will disappear after your body gets used to it.

Although oats do not contain gluten, in rare cases they grow in the same areas as wheat or barley, and these crops can make oats gluten-free. Therefore, gluten intolerance or a celiac disease the ones should be careful while eating oats.

How to eat oat bran?

It can be consumed in different ways, hot or cold. Can be prepared hot below oat bran recipe There are:

How is oat bran made?

1/4 cup (24 grams) raw oat bran

- 1 glass (240 ml) of water or milk

A pinch of salt

- 1 teaspoon of honey

1/4 teaspoon of cinnamon

First, add water or milk to a saucepan - along with salt - and bring it to a boil. Oat branAdd and lower the heat, cook for 3-5 minutes, stirring constantly. Baked oat branTake out, add honey and cinnamon and mix.

What can be done with oat bran?

Also The Turkish oat branMix the bread dough and cake batter. Alternatively, add it raw to foods like cereals, yogurt, and sweets and eat them.

As a result;

Oat branis the outer layer of oats and Benefits of oat bran it does not end with counting. It is high in fiber, vitamins, minerals, and antioxidants that can aid heart health, blood sugar control, bowel function, and weight loss.