Oat bran: The overlooked breakfast powerhouse for better health
Porridge for breakfast? It's a trendy and highly popular choice for starting the day. However, rather than criticising it, consider opting for an alternative, even more beneficial product. Often overlooked during shopping, this product deserves attention.
26 November 2024 07:41
The product is less eye-catching than oatmeal and is typically found in simple packaging. Oat bran, the outer layer of the oat grain, is rich in health-promoting ingredients. It's an excellent source of fibre, vitamins, and minerals. Although frequently associated with diets, making them a part of your daily routine is worthwhile.
What makes oat bran stand out
Oat bran is one of the richest sources of dietary fibre. It contains both insoluble fibre, which aids in colon cleansing, and soluble fibre in the form of beta-glucan, which helps lower LDL cholesterol levels, reduces the risk of atherosclerosis, and stabilises blood sugar levels.
The beneficial effects of fibre
The high fibre content in oat bran supports the proper functioning of the digestive system. Including bran in the diet can help prevent constipation, as it regulates intestinal peristalsis. Consequently, regular bran consumption may also reduce the risk of intestinal diseases, including cancers.
Not just for slimming diets
Incorporating oat bran into your diet is also recommended for those on calorie-restricted diets. With its high fibre content, oat bran helps reduce appetite and increases the feeling of fullness. Having them for breakfast can significantly diminish cravings for snacks and sweets.
Fibre isn't the only important nutrient found in bran. They are also packed with B vitamins, iron, magnesium, zinc, and phosphorus. These micronutrients support the nervous system, strengthen bones, enhance concentration, and boost energy.
How to eat bran
You don't need to eat large quantities of bran to reap the health benefits. Just 20-30g daily, equivalent to 3-4 tablespoons of oat bran, is sufficient. How do we consume them? Much like oatmeal, you can prepare them warm, just like porridge. You don't even need to cook them; pour hot water over them and add, for example, fruits or nuts. They are also suitable for consuming raw, as well as smoothies or salads. People who do not regularly consume bran should introduce them into their diet gradually to avoid any potential stomach discomfort caused by a sudden increase in fibre intake.
