Research shows that consuming oats is associated with a reduced risk of cardiovascular disease and type 2 diabetes. When researchers conducted a systematic literature review including 64 studies, they found that consuming oats or oat bran was able to reduce total cholesterol and LDL cholesterol. One cup of cooked oat bran contains about seven grams of plant-based protein.
We need protein foods to keep our bodies going. They are used to develop, grow and maintain just about every part of the human body, and because they are constantly breaking down, they need to be replaced throughout the day. This allows it to support digestion and relieve issues like constipation.
Oat bran is a source of both insoluble and soluble fiber. That means it works to absorb water in the digestive tract, softening your stool and allowing it to pass through your GI tract easily. When seniors in a nursing home received oat bran for 12 weeks mixed with their daily common diet, researchers found that laxatives were successfully discontinued by 59 percent of those in the group.
A meta-analysis of randomized, controlled trials published in the Journal of Hypertension suggests that higher consumption of beta glucan, the fiber found in oat bran, is associated with lower systolic blood pressure and diastolic blood pressure. Researchers concluded that the review results are consistent with the recommendation to increase the consumption of high-fiber foods , especially those high in beta glucans.
Eating a high-fiber diet has been shown to increase satiety and aid weight loss or weight maintenance. Soluble fiber, which is found in oats, slows the process of food emptying from your stomach, thereby making you feel full for a longer period of time.
Research shows that the beta glucan in oat bran has a positive effect on satiety. Because beta glucan is a viscous soluble fiber, it forms a gel-like substance in the GI tract and slows down digestion. This allows you to feel satisfied for a longer period of time, so you may be less likely to reach for extra snacks in between meals. Because oat bran in high in soluble fiber, it may help to control blood sugar levels.
It dos this by slowing the digestion and absorption of carbohydrates that impact blood sugar levels. Studies show that consuming oat bran is beneficial to people with type 2 diabetes because it works to reduce blood sugar levels and blood sugar spikes after eating carb-heavy meals. One pilot study published in Nutrients found that with each gram of oat beta glucan the type of fiber found in oat bran , blood glucose was reduced by 4.
Participants consumed oat bran mixed in water before meals containing white bread to measure their glycemic responses. Oat bran is available in many health food stores and online. It typically comes ground, and it can be cooked on the stove, in the microwave or in a slow cooker. To make oat bran cereal on the stovetop, you usually allow about two cups of boiling water and a pinch of salt to boil, then add in about two-thirds a cup of oat bran and reduce heat so that it simmers for three minutes or so.
This will leave you with a smooth and creamy consistency, similar to oatmeal. Adding toppings like honey, cinnamon or maple syrup can make the taste even more satisfying. You can also prepare oat bran cookies, muffins, pancakes, breads and other baked goods by combining it with whole wheat or gluten-free flour.
And you can add it to smoothies and yogurt bowls. Age is not a barrier to weight loss. All Cholesterol Hypertension Stroke. Manage Triglycerides for a Healthy Heart. All Alzheimers Improving Memory Mood. Diet and Your Brain. Food for Healthy Skin. Protein for Better Aging.
Home Ask the Experts Q. Is oat bran as good as oatmeal for nutrition value? Oat bran is suggestive to its processing modality and structure, solely containing the bran of a grain or kernel. But when it comes to basic whole grain anatomy — containing the bran, endosperm, and germ — oat bran falls slightly short and is not actually considered a whole grain like rolled oats.
But not to discourage or undermine oat bran, as the stripped down oat still holds a high nutritional value as indicated below. In addition to prominent macronutrients, oat bran is a rich source of iron, magnesium, phosphorous, zinc, copper, manganese, selenium, potassium, and thiamin.
The high fiber content in oat bran may aid in weight loss! Statistics have suggested diets rich in fiber contribute to healthier body mass indexes BMIs compared to low fiber diets. Foods rich in fiber also tend to be low in calories, keeping calories moderated and in check. Fiber is notoriously known for its role in bowel regularity. High intake of fiber, with adequate water intake, offers stool bulk and reduces the risk of constipation.
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