Superfoods are foods that are said to have positive health properties due to a special combination of nutrients. However, there is a catch: these are often imported products. It would be worth checking out what’s on offer locally. And not (only) to support regional products. Admittedly, oat bran doesn’t sound as sexy as quinoa, goji and co. – but it can do at least as much for your health.
What has become an It breakfast with oat flakes can also be cooked with oat bran. For an alternative porridge, simply boil 25 grams of oat bran, i.e. about two heaped tablespoons, in about 150 ml of milk. Of course, this is also possible with the vegan version, i.e. with oat, soy or almond drink or with water. Bring the whole thing to the boil and simmer for five minutes, stirring occasionally. Then, depending on your taste, subtly sweeten with honey or fresh fruit. You can also mix oat bran into a dough, for example for cakes or rolls, and bake it – there are hardly any limits to your imagination. There are also recipe ideas on Instagram.
Oatmeal has long since established itself as a healthy food due to its positive properties. Prepared as porridge, for example, they provide heaps of B vitamins and amino acids, folic acid and minerals such as magnesium and zinc. In addition, oatmeal supports digestion in a delicious way. So many good properties that can still be topped: from good old oat bran.
What exactly is oat bran?
Oat bran looks a bit like flour and differs in taste from oatmeal with its slightly nutty note. Those are made from the whole oat grain, while oat bran consists of its outer layers and the germ. And this is exactly where vitamins, minerals and other nutrients are found in particularly high concentrations.
Oat Bran – Calories and Nutritional Values
100 grams of oat bran contain:
- Calories: about 350 calories
- Protein: around 15 grams
- Carbohydrates: about 50 grams
- Fiber: about 18 grams
- Fat: about 7 grams
For comparison: oatmeal has around 370 calories, 13 grams of protein, 63 grams of carbohydrates and 10 grams of fiber. This means: oat bran contains more valuable protein, which the body needs for all cell processes and for maintaining and building muscles, more fiber and at the same time a little less carbohydrates.
In addition, there are many other valuable ingredients in the bran, such as:
- Vitamins B1, B2 and B5
- folic acid
- manganese
- magnesium
- selenium
- zinc
- iron
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Oat bran (left) and oat flakes (right) differ in terms of taste, appearance and nutritional values
The miracle ingredient beta-glucan
As already mentioned, oat bran has something very important over oatmeal: much more fiber. And one particular type of it, beta-glucans, is what scientists find particularly interesting. “These are the best-studied soluble dietary fibers,” explains Munich ecotrophologist Professor Nicolai Worm in an interview with FITBOOK. Last but not least, he recommends them to people who want to lose weight.
One of the many positive properties is that this soluble dietary fiber binds toxins, which are then simply excreted before they can develop any harmful effects. They also serve as food for the bacteria in the intestine, which supports a healthy intestinal flora. They combine with the cholesterol-rich bile and thus cause increased excretion of cholesterol from the body. The European Food Safety Authority (EFSA) also confirms its positive influence on cholesterol levels.
Lose weight with beta glucans
The soluble fibers soak up water in the gastrointestinal tract, which increases the volume of the gastric pulp many times over. This causes a stronger feeling of satiety, which can already help with weight loss. According to Professor Worm, the fact that foods such as oat bran, which contain beta-glucans, are more filling than rye products is also due to the fact that the said soluble dietary fiber is fermented in the digestive tract to form short-chain fatty acids. And these stimulate the release of satiety hormones.
Also interesting: What makes fiber so important
«Beta-glucan prevents a problematic increase in blood sugar levels,» explains Professor Worm. If sugar is only slowly absorbed into the blood, the insulin reaction is also healthier, which is why oat bran is also said to be suitable for diabetics. In addition, according to the expert, food cravings are avoided.
How much oat bran daily is ideal?
Just three grams of beta-glucan a day should be enough to do something for the cholesterol level. You can get this with 40 grams of oat bran, i.e. about four tablespoons. Professor Worm warns against oat bran preparations that have added sugar. It is therefore best to buy (pure!) organic oat bran. The easiest way to eat oat bran is raw. For example, you can sprinkle them over muesli and mix them into yoghurt or smoothies. Anyone who still finds this too time-consuming can also take beta-glucan as a dietary supplement.
Also interesting: Frequently skipping breakfast increases the risk of diabetes
Prepare oat bran as a porridge
What has become an It breakfast with oat flakes can also be cooked with oat bran. For an alternative porridge, simply boil 25 grams of oat bran, i.e. about two heaped tablespoons, in about 150 milliliters of milk. Of course, this is also possible with the vegan version, i.e. with oat, soy or almond drink or with water. Bring the whole thing to the boil and simmer for five minutes, stirring occasionally. Then, depending on your taste, subtly sweeten with honey or fresh fruit. You can also mix oat bran into a dough, for example for cakes or rolls, and bake it – there are hardly any limits to your imagination. There are also recipe ideas on Instagram.