Discover the hidden power of oat bran for your breakfast
Oatmeal for breakfast? It's a trendy and very popular dish to start the day. While it's not about criticizing it, there may be an even more beneficial product for us that we often overlook while shopping.
7:02 AM EST, November 26, 2024
This product is less spectacular than oatmeal and often comes in packaging that doesn't attract attention. Oat bran, the outer layer of the oat grain, contains the most health-promoting ingredients and is a great source of fiber, vitamins, and minerals. Although often associated with diets, it's worth incorporating oat bran into your daily regimen.
What sets oat bran apart
Oat bran is among the richest sources of dietary fiber. It contains both insoluble fiber, which helps clean the intestines, and soluble fiber in beta-glucan. Beta-glucan can lower LDL cholesterol levels, reduce the risk of atherosclerosis, and help stabilize blood sugar levels.
The beneficial effects of fiber
The large amount of fiber in oat bran supports the proper functioning of the digestive system. Incorporating bran into your diet primarily means the absence of constipation, as it regulates intestinal peristalsis. Regularly eating bran may also reduce the risk of intestinal diseases, including cancers.
Not only for weight-loss diets
Including oat bran in your diet is also recommended for those on a weight-loss diet. With its high fiber content, oat bran affects appetite reduction and increases the feeling of fullness. The urge to snack and indulge in sweet treats can be significantly decreased when consumed for breakfast.
Fiber is not the only important component in bran. It also contains many other valuable nutrients, such as B vitamins, iron, magnesium, zinc, and phosphorus. These micronutrients support the functioning of the nervous system, strengthen bones, improve concentration, and boost energy levels.
How to eat bran
You don't need to eat a lot of bran to reap its health benefits. Just 0.7-1 ounce (3-4 tablespoons) of oat bran daily is sufficient. How should you eat it? Just like oatmeal, it can be prepared hot, similar to oatmeal. It doesn't need to be cooked; pour hot water over it and add fruits or nuts, for example. Oat bran can also be eaten raw in smoothies or salads. Individuals who don't usually eat bran should gradually introduce it into their diet, as consuming large amounts of fiber may cause stomach discomfort.
