What is oat bran exactly?
Oat bran comes from the outer shell of the oat grain. It is obtained by crushing the grain so as to separate it from its envelope: this operation is called screening. The more the bran has been blocked, the more the flour and the bran are separated and the more the latter is “pure”. It is then reduced to flakes.
What are the health effects of oat bran?
Its particularity: its high protein (15%) and soluble fiber (15 to 17%) content. Among the latter, there are specific fibers: beta-glucans (they are also found in flakes). At a rate of 3 g per day, they help reduce the rate of cholesterolblood, the blood sugar after meals and the risk of cardiovascular disease. All the fibers also form a gel in the stomach, which promotes the feeling of fullness, and traps some of the fats and sugars, and prevents their assimilation. This therefore equates to fewer stored calories. But don’t forget to drink enough so that the fibers can swell… and to avoid stomach aches.
How much should I take?
One to two tablespoons per day is fine, and in any case, no more than three tablespoons per day. Two tablespoons, or approximately 25 g, provide 4 g of fibers total, or 15% of our recommended daily allowance, including 2 g of beta-glucan fiber. If you are new to it, start with small amounts. It can be incorporated into a yogurt, a compote, a fruit smoothie, a puree (in this case, let swell 10 minutes before consuming). It can also be added to soups, Béchamel sauces, bread doughs, cakes, pies, etc.
What is the difference with wheat bran?
The soluble fiber in oat bran becomes viscous as it absorbs the surrounding water. Wheat bran provides a lot of insoluble fiber (34 to 40%), which has the particularity of not dissolving. By remaining hard, they ballast the food bolus, activate transit and fight against constipation. Wheat bran is added to bread doughs or sprinkled on various dishes to increase the fiber content. But be careful not to consume in excess because its fibers tend to irritate the intestines.
And with the oatmeal?
To make the flakes, the oat grain is steamed before being crushed between two cylinders. The flakes contain a little less protein and fiber (about 10% and 9%) but they also contain beta-glucans.
Read also:
Oats so high in fiber
Oat bran: why it helps you lose weight
Oatmeal cookies
