How to Eat Oat Bran
Have you heard of the benefits of oat bran, but you're not sure what's the correct way to eat it? Do not worry, because it is a very common question when incorporating bran in your diet. That is why we'd like to explain in detail the most common ways to enjoy the properties of this part of cereal. Do not wait to discover how to eat oat bran in this oneHOWTO article.
What exactly is bran?
First, it is important that you are clear about what we mean by bran, in this case, oat bran but it can also be of wheat or another grain. It is the outer layers of cereal grains and the results from the refining process thereof.
It is formed mainly by the husk of the grain, as well as by small fragments of the innermost part (the pericarp), and is where multiple oat nutrients concentrate. The inside of the grain, is where you find the germ, which also has countless health properties.
Oat bran health benefits
Eating oat bran is highly beneficial for several health conditions, let's take a look at its most important benefits:
- Lowers bad cholesterol:Oat bran has a great dose of soluble fiber,which helps reduce LDL, thus helping people who have high cholesterol and preventing heart disease.
- Helps you lose weight: Oat bran is a great ingredient to lose weight for two reasons. The first is that i helps you feel fuller as it grows in your stomach and helps calm hunger. On the other hand, oat bran slows down sugar absorption as well as that of fat.
- Regulates blood sugar levels: This means it's great for diabetics, as it keeps blood sugar levels to a low and stable level.
How is oat bran eaten?
Thus, oat bran can be found in many supermarkets and health food stores or natural stores. However, before adding oat bran to your normal diet, it is advisable to check with your doctor, because as well as its multiple benefits, this natural product is contraindicated in some specific cases.
As for the RDA, we suggest consuming one to three tablespoons daily and never consume in excess to avoid possible side effects of oat bran. There are various alternative means you can take this nutritional supplement and they are detailed below.
Can you eat oat bran without cooking?
The short answer is yes, you can eat oat bran without cooking it, i.e raw, without a single problem. It is recommended to mix with liquid, as the amount of fiber in oat bran can cause gastrointestinal issues such as bloating if eaten dry and raw. In fact, the recipes mentioned below to eat oat bran are in fact raw.
Oat bran yogurt
One of the most common ways to take bran is incorporating it in a yogurt, an ideal combination for eating both cereals and dairy, thus reaping the benefits of both. So, you should pour the tablespoons of oat bran in your yogurt and stir with a spoon so that it is well integrated. It is ideal for mid-morning or afternoon snack.
Oat bran with milk
Similarly, combining oat bran with milk is also one of the most popular options. It doesn't have to be oat milk, but you can add it to the type of milk you usually take: cow's, soy, lactose free, etc.
Unlike preparing oatmeal to be cooked, in the case of bran you only need to sprinkle it in the glass of milk and stir to mix.. To absorb all of the nutrients in oat bran and in order to reduce the amount of phytate that can cause bloating, it's best to mix three tablespoons of oat bran with a glass of milk at night and to let it rest until the next morning. This makes for a great way to eat oat bran for breakfast. You can combine it with some granola for extra protein!
Oat bran in juices and smoothies
Fruit and vegetable juices and smoothies are another of the most popular ways to introduce oat bran into our day to day.. It is also a great option to eat oat bran for weight loss too. Thus, as in the case of milk, you just have to prepare the juice you like: orange, carrot, peach, pineapple... and add bran, mixing well so that it is integrated.
Muesli with bran
Another good option to take oat bran is to prepare homemade granola i.e., a mixture of various whole grains to which you can also add dehydrated fruits or nuts. And this preparation will be an important source of nutrients that will help you get stronger in the morning or afternoon.
Oat bran salad
Likewise, you can also incorporate oat bran to your meals such as salads. It complements the healthy properties of plants with all the benefits of this part of the cereal. It's simple, just mix it with your salad dressing, preferably extra virgin olive oil if you want to use oat bran for weight loss, and pour it on your delicious salad to enjoy!
Oat bran in fruit salad
And as with vegetables, it is also possible to add oat bran to your fruits. A good example is fruit salad, this tasty mix of chopped fruit that is so delicious; this way you can add the bran and make this delicious snack/dessert even more nutritious.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
If you want to read similar articles to How to Eat Oat Bran, we recommend you visit our Healthy living category.