Oat bran helps lower “bad” cholesterol, relieve constipation, support weight management, and help prevent diabetes. These effects are mainly related to its high fiber content, which supports bowel regularity, increases satiety, and helps regulate blood sugar levels.
This cereal comes from the outer layer of the oat grain and provides important minerals like magnesium and phosphorus. These nutrients help support mood balance and play a key role in maintaining strong, stable bones.
Oat bran is versatile and easy to include in the diet. It can be added to yogurt, fruit salads, smoothies, and juices, or used in recipes for porridge, cakes, breads, and cookies.
Main benefits
The main benefits of oat bran include:
1. Controlling blood pressure
Oat bran contains avenanthramides, flavonoids with antioxidant and anti-inflammatory properties that support healthy arteries. These compounds help improve blood circulation and contribute to better blood pressure control.
In addition, the magnesium in oat bran helps relax blood vessels, promoting better blood flow and supporting healthy blood pressure levels.
2. Strengthening the immune system
Oat bran provides zinc, a mineral that plays a role in the development and proper functioning of immune defense cells. Adequate zinc intake helps strengthen the immune system and protects the body against infections caused by viruses, bacteria, and fungi.
3. Lowering “bad” cholesterol
Oat bran is rich in beta-glucans, a type of soluble fiber that reduces the absorption of dietary fat in the intestines and limits cholesterol production in the liver.
According to the American Heart Association, beta-glucan helps maintain healthy cholesterol levels, reducing the risk of cardiovascular diseases such as heart attack, atherosclerosis, and angina.
4. Relieving constipation
Oat bran is rich in fiber, which helps relieve constipation by adding water to the stool. This softens the stool, makes bowel movements easier, and promotes healthy intestinal function.
5. Improving mood
Oat bran supports mood balance because it is a good source of magnesium, a mineral involved in the production of serotonin, a neurotransmitter associated with well-being and emotional stability.
It also contains tryptophan, an amino acid required for serotonin synthesis, which further contributes to maintaining a balanced mood.
6. Supporting weight loss
The fiber in oat bran slows digestion and helps prolong feelings of fullness throughout the day. This effect can support weight loss by reducing overall calorie intake.
For weight management benefits, oat bran should be consumed as part of a balanced diet and combined with regular physical activity.
7. Maintaining healthy bones
Oat bran contains minerals such as magnesium and phosphorus that are essential for bone strength. Regular intake helps support bone health and may reduce the risk of falls, fractures, and osteoporosis.
8. Preventing diabetes
The fiber in oat bran slows the absorption of carbohydrates from meals, which helps stabilize blood glucose levels. This effect reduces insulin resistance and helps lower the risk of developing diabetes.
Does oat bran cause weight gain?
Eating moderate amounts of oat bran as part of a balanced diet and an active lifestyle does not cause weight gain.
However, consuming large amounts of oat bran along with a diet high in fat, sugar, or processed foods, and little physical activity, may contribute to weight gain.
Oat flour vs oat bran
Oat flour is made by grinding the inner portion of the oat grain after the outer layer is removed. As a result, oat flour contains less fiber than oat bran.
Oat bran is produced from the outer layer of the oat grain and therefore provides a higher fiber content, especially beta-glucan.
Nutrition facts
The following table provides nutritional information for a 100 g (10 Tbsp) serving of oat bran:
To get the most health benefits from oats, make sure to drink plenty of water during the day, eat a balanced diet, and stay physically active.
How to consume
The recommended daily amount of oat bran is 1 to 2 tablespoons. It can be added to fruits, juices, and yogurt, or used in the preparation of porridge, cookies, soups, broths, pies, cakes, breads, and pasta.
Is oat bran gluten-free?
Oat bran is naturally gluten-free and can be included in most diets. However, it may become contaminated with wheat, barley, or rye during processing, since these grains are often handled in the same facilities.
According to the U.S. Food and Drug Administration (FDA), foods labeled “gluten-free” must meet the federal definition for gluten content, so people with celiac disease or gluten sensitivity should check the package for a “gluten-free” label (or certification) to reduce the risk of cross-contact during processing.
Healthy recipes
Some healthy and flavorful recipes using oat bran include:
Oat bran porridge
Ingredients:
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2 tablespoons of oat bran;
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200 mL of skim milk or a plant-based beverage (such as coconut, rice, or oat);
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1 tablespoon of culinary sweetener;
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1 teaspoon of ground cinnamon.
Directions:
Add all ingredients except the cinnamon to a saucepan and mix well. Cook over low heat, stirring constantly.
Once the mixture thickens, remove from heat and allow it to cool slightly. Transfer to a bowl, sprinkle with cinnamon, and serve.
Banana oat bran cake
Ingredients:
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3 eggs;
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2 cups of oat bran;
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3 large bananas, chopped;
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½ cup of vegetable oil (olive, avocado, or coconut);
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1 tablespoon of ground cinnamon;
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2 tablespoons of baking powder.
Directions:
Preheat the oven to 180 to 230 ºC. Blend the eggs and oil until smooth. Transfer to a bowl and add the oat bran, cinnamon, and baking powder, mixing well.
Gently fold in the chopped bananas. Pour the batter into a greased pan and bake for 30 to 40 minutes. Allow to cool slightly before serving.
Oat bran bread
Ingredients:
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4 eggs;
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170 g of plain unsweetened yogurt;
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2 cups of oat bran;
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½ cup of cornstarch;
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1 tablespoon of baking powder;
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1 cup of water;
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½ cup of coconut oil or olive oil;
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3 tablespoons of flaxseeds;
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3 tablespoons of chia seeds;
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1 teaspoon of salt;
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1 tablespoon of baking powder.
Directions:
Preheat the oven to 200 ºC. Place all ingredients in a blender and blend until smooth.
Pour the batter into a greased pan and sprinkle a small amount of chia seeds on top. Bake for about 30 minutes or until golden. Allow to cool slightly before serving.