Oatmeal is one of the most popular foods due to its wide nutrient content and the benefits it brings to the body. Fiber, minerals such as potassium, magnesium, calcium and phosphorus, and B vitamins are among the compounds that make this cereal a superfood.
The benefits can be achieved with oat bran, which contains similar amounts of complex carbohydrates and fat as oatmeal. It is also rich in vegetable proteins and fiber, which give it a more satiating value to avoid ‘snacking’ other foods.
The outer shell is removed from the oat grain, as this layer is not edible. “However, oat bran is the outer layer just below this (non-edible) shell. Grain and rolled oats therefore naturally contain bran”, This is how they detail it on the portal Menshealth.
You can also find oat bran separately as an individual product.
Specialists point out that this food is gluten-free, but it can be easily contaminated with gluten during processing. Consequently, for a much safer consumption, the recommendation is “choose oat bran specifically labeled: gluten-free”, they highlight in Menshealth.
Oat bran is also rich in antioxidants, B vitamins, such as folic acid (vitamin B9), vitamin B6 or pyridoxine and vitamin B3 or niacin, and minerals such as calcium.
Experts recommend the consumption of oats to regulate cholesterol, as this cereal contains soluble fiber that reduces low-density lipoprotein cholesterol (LDL), the so-called bad cholesterol.
Fiber is important, as it can reduce the absorption of cholesterol into the bloodstream. 5 to 10 grams (or even more) of soluble fiber per day lowers LDL cholesterol. A serving of breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber, according to the specialized health portal Mayo Clinic.
Oat bran is recognized for its properties to improve intestinal transit and treat constipation thanks to its high content of soluble fiber. It is also a highly recommended food for people who are on a weight loss plan because it generates a feeling of greater satiety.
Beta-glucans are also present in oat bran, a nutrient that has a very direct relationship with cardiovascular health, since it has been analyzed that this food helps reduce cholesterol levels in the blood.
According to the portal aHOWTOthe bran can be consumed for prevent and treat hemorrhoids or piles, as the high fiber content will prevent excessive pressure in the anal areawhich is the cause of the swelling of the veins in this area of the human body.
The bran is also capable of softening the stool, which makes it easier to excrete and thus reduces the pain of people who already suffer from it.
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For patients with diabetes, the consumption of oat bran is also recommended, as this cereal helps regulate blood glucose levels by reducing intestinal absorption. In aHOWTO They warn that “this nutritional supplement provides more carbohydrates than other cereals.”
For the consumption of oat bran, experts recommend between one and three tablespoons daily, which can be incorporated into yogurt, juices, milk, salad and always accompanying it with a lot of water, because with this you can avoid possible discomforts such as bloating or abdominal distension, diarrhea and flatulence, as possible side effects due to the consumption of oat bran.