Oat bran helps in weight loss, good for digestion, decreases the risk of diabetes, it can helps the body from radicles that can damage the cells, reduce the risk of colorectal cancer, helpful in reducing inflammation in the body, great food item for a healthy diet and it can reduce the risk of cardiovascular diseases.
In today’s world, there is a splurge of junk and unhealthy food, it is important to understand what healthy food item you can intake. People these days don’t have time to look after their health and they consume packed food and processed food. In such an era one should understand the importance of being fit and healthy. There is an increase in work pressure, stress and unhealthy lifestyle. Oat bran is a great food item that you can include in your diet as it will give the body the necessary nutrients along with a lot of health benefits.
In This Article:
- What is Oat Bran?
- 11 Amazing Health Benefits of Oat Bran in Your Diet
- Can Oat Bran be Eaten in Pregnancy?
- Can Oat Bran be Given to Kids?
- Side-Effects of Oat Bran
What is Oat Bran?
Oat bran is a part of the oat grain. When oat grain is harvested it’s outer hardcover is removed. After removing the cover, comes the oat groat. Oat Bran is the outer part of the oat groat. It is one of the highly soluble fibers with a wide range of benefits. Here are 11 benefits of oat bran:
11 Amazing Health Benefits of Oat Bran in Your Diet
Helpful in Reducing the Risk of Cardiovascular Diseases
Oat bran has fiber in it which is not that hard. It is easily soluble thus it is healthy for our body and less harmful. The fiber in oat bran is soluble in water and helps in solving many problems in the body. The soluble fiber in oat bran helps to push all the fats and cholesterol out of the body. As it pushes the harmful substances like cholesterol and fats outside and prevents the absorption of fats into the blood, thus the risk of high cholesterol reduces. Oat bran pushes fats and cholesterol into the intestine and reducing them to stools thus it stops the accumulation of fats and oils in the arteries and veins leading to reducing the risk of heart attack, heart disease.
Helps in Weight Loss
The soluble fiber in oat bran helps in reducing weight. When oat bran is consumed it mixes with water and then expands in the stomach. This is a very good thing about oat bran after it expands it makes the person feel full in the stomach. If the person feels full there is a reduction in appetite and binge eating. Oat bran will also be a nutritional food item for the body and it also slows the digestion process thus keeping the body full for a longer time.
Good for Digestion
Oat bran has soluble fibers that create bowel movements in the abdominal area. Though oat bran takes time in getting digested the fibres in it help regulate the digestive health. This is because when there will be bowel movements the body will have an urge to defecate. Defecation on time will help in reducing constipation and keep the stomach, small and large intestine healthy. When oat bran is mixed with water it gets converted into a thick jelly which helps in regulating movements inside the stomach.
Decreases the Risk of Diabetes
Oat bran has beta-glucan. This is responsible for slowing down the absorption of glucose. When oat bran goes inside the stomach it mixes with water and other gastric juices which forms a lining in the intestinal walls which leads to delay in absorption of sugar and glucose from the food inside the stomach during digestion. Thus this reduces the risk of diabetes and regulates the sugar level in the body.
Help the Body from Radicles that can Damage the Cells
Oat bran has antioxidants in it. The high amount of antioxidants in oat bran can help the body in getting free of radical molecules that are responsible for cell damage and keep the body immune to diseases. When the radicle molecules tear the cell and cause damage the body gets vulnerable to a lot of diseases.
Helpful in Reducing Inflammation in the Body
Oat bran has avenanthramides. Avenanthramides are found in high concentrations in oats. Inflammation can help in keeping the body immune at times of injury, reducing the chance of catching infections but when in high amounts can cause diseases and weight gain. Avenanthramides are a type of antioxidant that is responsible for reducing inflammation in the body. It has chemical mediators which work in reducing inflammation in the body.
Reduces the Risk of Colorectal Cancer
Oat bran has high fiber, high fiber diet reduces the risk of colorectal cancer. Colorectal cancer affects the rectum and colon leading to abdominal changes and pain in the abdomen. The antioxidant avenanthramides are very helpful for the body as they might kill colorectal cells or may suppress the growth of colorectal cancer cells. Thus, it can reduce the risk of colorectal cancer.
Helps in Reducing the Risk of Bowel Diseases
Oat bran has high fiber which is helpful for the body while dealing with diseases like Crohn’s disease and ulcerative colitis. The high fiber content is broken down in the gut area during digestion into a chain of short fatty acids. These short fatty acid chains reduce the inflammation in the bowels and help in nourishing the cells in the colon and rectum. This oat bran helps to reduce the risk of bowel disease.
Great Food Item for a Healthy Diet
Oat bran has high fiber and it is a whole grain. This is the best food item that one can include in the diet. Oat bran has sources like vitamins, nutrients, and vitamin B. It also has minerals like magnesium, selenium, and iron. These vitamins and minerals will help the body to enrich itself with nutrients and keep it immune to diseases. It is beneficial in regulating blood sugar levels and cholesterol. Including oat bran can help you in keeping fit and having a balanced diet.
Helps in Reducing High Cholesterol
Oat bran has high amounts of beta-glucan in it. Beta-glucan slows the absorption of glucose as well as remove the cholesterol-rich bile juices from your blood that are responsible for aiding fat digestion. Thus it helps in reducing high cholesterol levels.
Easily Included in Your Diet
Oat bran is delicious in taste. It is versatile and it can be easily added to your diet. It is tasty and enjoyable at the same time. Because of its versatile nature, it can be added in a variety of food items and recipes. Here are some recipes that can include oat bran in it;
- Oat bran can be used with cereals along with milk and water. In the cereal after adding milk and water one can add honey and cinnamon.
- Oat bran can be served hot with cereals with some water and milk and a tinge of salt in it for a tangy twist.
- Oat bran can be added in the dough of bread. It can add a nutritious twist in the bread dough.
- Oat bran can also be added in muffin batter. Muffin will be tasty with a crunchy and nutrient twist in it.
- Raw Oat bran can also be included in sweet dishes like yogurts.
- Oat bran can be served in sweet snacks also like smoothies. Raw oat bran can be sprinkled in smoothies to give it a nutritious taste and crunchy twist.
- Raw oat bran can be used in various snacks be it desserts, sandwiches, and baked items.
- Raw oat bran can be really beneficial when added in breakfast dishes. It will give the breakfast a crunchy twist and a refreshing nutritious flavor.
Can Oat Bran be Eaten in Pregnancy?
Oat bran is safe for consumption for pregnant women. It has all the necessary vitamins, nutrients and minerals which are necessary for the mother and baby. It can help in reducing the risk of birth defects in newborns. It has the right amount of iron, calcium and folic acid. These minerals can help women to stay healthy during pregnancy. It can be included in snacks in the form of popcorns and it can also be included in breakfast. It might not suit some women so it is advised to consult your doctor before taking it. Some women are allergic to grain and high fiber which might cause complications and allergic reactions.
Can Oat Bran be Given to Kids?
Oat bran is suitable for kids. From the age of one year, the baby can be given oat bran as they start to have teeth for chewing. Oat bran is a full pack of necessary fats, nutrients, minerals and carbohydrates that a kid needs to intake. Toddlers, babies, and teenage kids can be given oat bran in breakfast, milkshakes, smoothies, desserts and yogurts. In case any child has a sensitivity to grains, allergy to high fiber and grain content then it is advised to avoid oat bran. Oat bran can be good nourishment for children and it can easily be made tasty by modifying it with different food items and dishes. However, it is advised to give oat bran in the form of oatmeal to the baby or in a mashed version so that it becomes easy in digesting.
Side-Effects of Oat Bran
Oat bran is a soluble fiber and is very essential for the body. It is a full pack of necessary nutrients that the body needs. At the same time, oat bran can have side-effects too.
- If the body is not used to high fiber content then there is a possibility that the stomach might get disturbed and have abdominal discomfort.
- When the body is not used to grains like oat brans then there are chances of abdominal discomfort.
- Oat bran can also cause diarrhea and loose stools because the digestive system might find it difficult to digest such nutrients in the beginning. Later the body might get used to it.
- Oat bran might disturb the lining of the stomach and cause constipation. This is however rare. It is possible only with people who have a problem in digesting grains, oats, and cereals and for those who have sensitive digestive tract.
- Oat bran can also cause flatulence also known as gastric problems in the stomach if the body is not used to its consumption.
Thus, Oat bran is a package of all the things if you want to be healthy and fit. So, start including oat bran in your diet and stay healthy.
Sources:
- https://www.healthline.com/nutrition/oat-bran
- https://www.hindawi.com/journals/omcl/2018/6015351/
- https://www.verywellhealth.com/oat-bran-benefits-4684741
