Oat bran: The underrated breakfast hero boosting your health
Porridge for breakfast? It's a trendy dish to start the day. While there's nothing wrong with it, you can choose a product that's even more beneficial. We often overlook it when shopping.
26 November 2024 06:12
The product is less eye-catching than oatmeal and often comes in plain packaging. Oat bran, the outer layer of the oat grain, contains a wealth of health-promoting ingredients. It's a fantastic source of fibre, vitamins, and minerals. Although it's often associated with diets, it's worth eating it regularly.
What makes oat bran stand out
Oat bran is one of the highest 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 atherosclerosis risk, and helps stabilize blood sugar levels.
The beneficial effects of fibre
The high fibre content in oat bran supports the proper functioning of the digestive system. Bran in the diet mainly helps prevent constipation by regulating intestinal peristalsis. That's why regularly eating bran can also reduce the risk of intestinal diseases, including cancers.
Not just for slimming diets
Including oat bran in your diet is also recommended for those on a calorie-reduction plan. Due to its high fibre content, oat bran helps curb appetite and increases the feeling of fullness. When you have it for breakfast, you might find your cravings and desire for sweet treats significantly reduced.
It's not just fibre that makes bran valuable; it also contains a wealth of nutrients, such as B vitamins, iron, magnesium, zinc, and phosphorus. These microelements support the functioning of the nervous system, strengthen bones, improve concentration, and boost energy.
How to eat bran
You don't need to consume much bran to benefit your health. Just 20-30 grams daily, equivalent to 3-4 tablespoons of oat bran. How should you eat it? Just like oatmeal, you can prepare it warm, as with porridge. You don't even need to cook it; pour hot water and add, for example, fruits or nuts. It's also suitable for eating raw, as an addition to smoothies or salads. If you don't eat bran daily, gradually introduce it into your diet. Consuming a large amount of fibre may lead to stomach discomfort.
