Health And Nutrition Benefits Of Oat Bran
Oats are widely regarded as one of the healthiest grains you can eat, as theyre packed with many important vitamins, minerals, and fiber.
The oat grain is harvested and processed to remove the inedible outer hull. Whats left is the oat groat, which is further processed to make oatmeal.
Oat bran is the outer layer of the oat groat, which sits just beneath the inedible hull. While oat groats and steel-cut oats naturally contain bran, oat bran is also sold separately as its own product.
Oat bran is linked to many health benefits, such as improved blood sugar control, healthy bowel function, and lower blood pressure and cholesterol.
Here are 9 health and nutrition benefits of oat bran.
Bobs Red Mill Oat Bran Gluten Free
Gluten Free Oat Bran is a smooth and tasty high-fiber hot cereal processed in our dedicated gluten free facility and tested to confirm its purity.
At last, oats that people with celiac disease or gluten intolerance can enjoy, too! Our Gluten Free Oat Bran Cereal is made from oats grown with great care on some of the finest oat-growing fields in the world. Each farm delivery is sampled hundreds of times and tested with an R5 ELISA gluten test to ensure the absence of gluten. Advanced color-sorting removes undetected impurities. Finally, the oats are packaged in our 100% gluten free facility and tested for gluten again to ensure their purity. Bobs Red Mill Gluten Free Oat Bran Cereal is a deliciously smooth, high fiber cereal milled from high protein oats. Its milled to contain a high concentration of the natural fiber found in oats.
Oat bran is the outer layer of the oat grain. Oat bran is a good source of dietary fiber and iron. Studies have shown that dietary fiber, specifically the soluble fiber found in oats, can aid in the reduction of cholesterol.
Factors Influencing The Safety Of Oat For Human Alimentation
Several studies documented that pure oat is safe for most celiac patients , however, several factors may influence immune sensitization of humans to oat proteins towards allergy or other immune-mediated intolerance. The key biological mechanisms mediating this risk are changes of the transcription profile leading to enrichment of proteins atypical for the mature grain. Salt stress of oat plants may lead to the expression of allergens or proteins capable of triggering adverse reactions . An example is an oat variety that is highly resistant to herbicides and pests. These cultivars can abundantly express a large number of multifunctional proteins with enzymatic activity, which can provoke oat allergy and intolerance . The proteomic profile of oat seeds toward the expression of potentially immunoactive substances can be substantially changed by storage conditions such as moisture and temperature . Finally, the food industry makes use of many artificial chemical substances, which may have immunomodulatory properties. Acetylated oat starch, as well as deamidated and succinylated oat proteins are found in 20% of oat cakes .
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What To Consider When Starting A Gluten Free Diet
Millions of people are now avoiding gluten. Some people avoid gluten because they have a gluten-related disorder like Celiac Disease. Others avoid gluten because it helps them feel their best. If youre not sure how to get started, check out our Guide to a Gluten-Free Diet.Gluten is found naturally in ingredients like wheat, barley, and rye. It may also be found in other grains like oats due to cross-contamination. If you scan a food product with Fig, it will tell you if an ingredient like oat bran naturally has gluten or if it may be at risk of cross-contamination.When searching for gluten free foods, look for a certified gluten free logo. In the United States, this means the product has less than 20 parts per million gluten. Also check allergen statements for the presence of wheat.
Weve done our best to ensure this note on oat bran is accurate. When starting a gluten free diet, its generally best to work with a trained dietitian or clinician.
May Support Healthy Bowels
Constipation is a common issue that affects up to 20% of people worldwide .
Oat bran is high in dietary fiber, which helps support healthy bowel function.
In fact, just 1 cup of raw oat bran contains an impressive 14.5 grams of fiber. Thats approximately 1.5 times more fiber than quick or rolled oats .
Oat bran provides both soluble fiber and insoluble fiber.
Soluble fiber forms a gel-like substance in your gut, which helps soften stool. Insoluble fiber passes through your gut intact but can make stool bulkier and easier to pass .
Research shows that oat bran can help support healthy bowels.
One study in older adults revealed that eating oat-bran biscuits twice per day for 12 weeks reduced pain and improved the frequency and consistency of bowel movements .
Another 12-week study found that 59% of people who consumed 78 grams of oat bran daily were able to stop taking laxatives as oat bran was just as effective at relieving constipation .
Summary Oat bran is high in both soluble and insoluble fiber, which may help relieve constipation and support bowel health.
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Fill And Bake The Muffins
Divide the batter evenly between 12 standard size, lined muffin cups. I like to give the interior of the cups a quick spritz of cooking spray to prevent sticking.
Bake in a preheated 350F oven for 20 to 25 minutes until golden brown and set at the centers. Then cool and eat! The muffins are extremely hearty and will satisfy the most powerful morning hunger!
You can add raisins or other dried fruit, or chocolate chips, too. I am partial to keeping them plain, with a slather of jam .
May Reduce Heart Disease Risk Factors
Heart disease is responsible for approximately one in three deaths worldwide ” rel=”nofollow”> 10 ).
Diet plays a key role in heart health. Certain foods can influence your body weight, blood pressure, cholesterol, blood sugar, and other risk factors for heart disease.
Oat bran may help reduce certain risk factors, such as high cholesterol and blood pressure.
For starters, its a great source of beta-glucan, a type of soluble fiber that dissolves in water to form a viscous, gel-like substance in your digestive tract .
Beta-glucans may reduce the amount of cholesterol in your blood because they help remove cholesterol-rich bile a substance that aids fat digestion .
In a review of 28 studies, consuming 3 grams or more of oatbeta-glucan reduced LDL and total cholesterol by 0.25 mmol/L and 0.3 mmol/L, respectively .
Other studies note that beta-glucans can significantly reduce both systolic and diastolic blood pressure the top and bottom numbers in a reading, respectively. This is true for both healthy adults and those with pre-existing high blood pressure .
Oat bran also contains avenanthramides, a group of antioxidants unique to oats. One study found that avenanthramides work together with vitamin C to prevent LDL oxidation .
Oxidized LDL cholesterol is harmful because its linked to a higher risk of heart disease .
Summary Oat bran is high in beta-glucans, a type of soluble fiber that may help reduce cholesterol and blood pressure two key risk factors for heart disease.
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This Product Is Currently Out Of Stock
Created from the outer layer of the oat grain, gluten free oat bran makes a deliciously smooth and creamy breakfast cereal that even people with celiac disease can enjoy. Although most often used as a breakfast meal, oat bran makes a wonderful addition to baked goods like muffins, where it adds a distinctive texture and rich, nutty flavour.
Bring a pinch of salt and 480ml of cold water to a boil. Slowly stir in 80g of oat bran on a medium heat for 2 minutes stirring continuously. Remove from heat and let stand for 2 minutes before serving. This amount is enough for two portions.
Product may contain traces of nuts and soy.
Store in a cool and dark place.
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Risks And Side Effects
Even when someone doesnt have a negative reaction to eating gluten, its possible that he or she might experience some symptoms when eating gluten-free grains.
What are the potential side effects of oats? These may include gastrointestinal troubles, including bloating, cramping or diarrhea.
This might be caused by the high level of fiber found in these grains. It is more likely to be a problem for people who arent used to eating high-fiber foods very often.
With some time, these should go away.
Soaking grains overnight and drinking lots of water can also help get rid of digestive problems. Like all other whole grains, soaking oats helps reduce antinutrients and enzymes that can mess with nutrient absorption and digestion.
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May Provide Relief For Inflammatory Bowel Disease
The two main types of inflammatory bowel disease are ulcerative colitis and Crohns disease. Both are characterized by chronic bowel inflammation.
Oat bran may help provide relief for people with IBD.
Thats because oat bran is high in dietary fiber, which your healthy gut bacteria can break down into short-chain fatty acids , such as butyrate. SCFAs help nourish colon cells and may reduce bowel inflammation .
One 12-week study in people with ulcerative colitis found that eating 60 grams of oat bran daily providing 20 grams of fiber reduced stomach pain and reflux symptoms. Additionally, it significantly raised colon levels of SCFAs like butyrate .
A review in adults with IBD determined that regularly eating oats or oat bran may help relieve common symptoms, such as constipation and pain .
That said, there are still too few human studies on oat bran and IBD. More research is needed.
Summary Oat bran may help relieve IBD symptoms by nourishing colon cells and helping reduce inflammation. However, more human studies are needed.
Is 100% Bran Gluten Free
The Answer is: NO
All-Bran Original is a high-bran, high-fibre, wheat-based cereal and is therefore not gluten-free. If you are sensitive to gluten you must avoid All Bran due to the fact that it is made from one of the main gluten-containing ingredients wheat.
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Is Bran Gluten Free
A kernel of wheat has three different parts: the the endosperm, germ, and the bran. All three of these different parts contain gluten. So, bran is not gluten free. It is wheat-based, and while some varieties of gluten free bran are sold, these have been treated with advanced color-sorting techniques that removes any impurities. The bran is then mixed with oats, almonds, chia or another gluten-free substance other than wheat. Gluten free bran also goes through a special facility to avoid contamination.
Wisest Wheat Bran Substitutes With Less Or No Gluten
The process of wheat milling is a miraculous one. It provides us with not only flour but also other vital by-products. At the top of the list is Wheat bran, which is the outer layer of the whole grain.
Wheat bran is full of fiber. It is added in rolls, muffins, bread, pancakes, and even smoothies to increase dietary fiber intake. It is, however, not suitable for those who are gluten or fructan intolerant. Luckily, many wheat bran substitutes are gluten-free.
Flaxseed is a fantastic gluten-free wheat bran substitute because it provides the same nutrients without gluten. Similarly, if there is cross-contamination, oat bran and oatmeal can work as gluten-free alternatives in many wheat bran recipes.
Moreover, wheat germ and whole-wheat flour can also replace wheat bran flour. If you dont want to eat wheat, rice bran is a perfect option. To learn which substitute will work better for you, follow the post till the end.
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What Foods Are Naturally Gluten Free
Upon reading the list of gluten-containing foods above, you might find yourself wondering if any foods are naturally gluten free. The answer is yes. Many whole foods are naturally gluten free and safe for those with celiac disease to enjoy. Some of our favorite gluten free foods include vegetables, fruits, meats and fish, most dairy products, legumes, and grains like quinoa, buckwheat, cassava and oats. By incorporating these foods into your diet, you can create delicious naturally gluten free meals that will help keep you feeling your best.
Bob’s Red Mill Gluten Free Oat Bran Cereal 454g
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Cereal with one ingredient? Yes, way! Our certified gluten-free oat bran cereal doesn’t need anything extra to make it more delicious or nutritious, it does it all on its own. Our celiac-friendly cereal has a high concentration of plant-based protein and fibre to keep you full, satisfied and well-nourished. Great on its own, you can enjoy it cold, hot or in baked goods. Now, that’s how you do cereal!
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Is Oat Bran Healthy
Oats are widely regarded as one of the healthiest grains you can eat because they are packed with important vitamins, minerals and fiber. Oat bran, specifically, is linked to many health benefits including improved blood sugar control, healthy bowel function, and lower blood pressure and cholesterol.
As you can tell, oat bran is healthy for you. Adding oat bran into your diet can work wonders for your overall health.
May Help Control Blood Sugar Levels
Type 2 diabetes is a health issue that affects over 400 million people .
People with this disease may struggle to control their blood sugar levels. Poor blood sugar control can lead to blindness, heart attacks, strokes, and other health issues.
Foods high in soluble fiber such as oat bran may help control blood sugar levels.
Soluble fiber like beta-glucan helps slow the digestion and absorption of carbs through your digestive tract, stabilizing blood sugar levels .
A review of 10 studies in people with type 2 diabetes found that consuming 6 grams of beta-glucan daily for 4 weeks significantly reduced blood sugar levels. Whats more, 3 grams or more of beta-glucan for 12 weeks reduced blood sugar levels by 46% .
Other studies suggest that eating oat bran prior to or alongside a carb-rich meal can slow down the rate that sugars enter your bloodstream, possibly stopping blood sugar spikes .
Summary Oat brans soluble fiber may prevent blood sugar spikes and control blood sugar levels especially in people with type 2 diabetes.
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