That's why oat bran is so healthy

Unfortunately, oats have long been perceived primarily as feed for horses by many people. The fact that oats are one of the oldest foods known to man and have enormous health benefits has been largely ignored for a long time. The fact that horses are given oats for a reason, especially before very strenuous physical activity, should give us pause for thought.

Some people know that oats are good for nails, skin and hair. Oat flakes are a very popular and healthy oat product that can often be found on the breakfast table.

Unfortunately, many people are not familiar with oat bran, as they lack knowledge about the enormous health benefits of this bran, in which the valuable outer layers of the oats are processed. Here you will learn everything about why oat bran is so beneficial for your overall health. Be curious!

Everything you need to know about oat bran

Oat flakes and especially oat bran have great nutritional values

With around 331 calories per 100 grams of oat bran, this local superfood not only provides energy but also a variety of nutrients. While it is slightly lower in carbohydrates than oat flakes, with 48 grams, it boasts an impressive 15.1 grams of protein. This protein not only helps to build and maintain muscles, but also ensures long-lasting satiety. Another highlight of oat bran is the large amount of fiber it contains: just 100 grams contains 16.6 grams of dietary fiber.

Oat bran is not short of micronutrients either, as it contains a range of minerals and trace elements. Bran contains valuable ingredients such as manganese, magnesium, folic acid, selenium, zinc and iron. The range of nutrients is rounded off by B vitamins – especially vitamin B1.

Nutritional information oat bran

Oat bran – a real filler – goodbye cravings

With oat bran, you can keep cravings at bay. Why? Because oat bran offers even more fiber than oatmeal, including a good portion of beta-glucan. That's one of the reasons why oat bran is so healthy.

Part of this substance dissolves in water and forms a jelly-like mass in the gastrointestinal tract. This mass moves slowly through your digestive system, which means that the absorption of nutrients and the increase in blood sugar levels is slower. And the good thing about it? Not only does it lower cholesterol, but it also supports the growth of healthy intestinal bacteria. It increases stool volume and stimulates intestinal activity. Did you know that feeling fuller for longer also means you eat less and thus consume fewer unnecessary calories? Take advantage of these benefits! Read more about the positive effects of oat bran on cholesterol.

Oxidants in oat bran protect your body cells

Antioxidants act as a protective shield against the damaging effects of free radicals. These free radicals can attack not only our body cells but also contribute to the development of chronic diseases. A particular advantage of oat bran is its high content of avenanthramides. This special type can help to increase the production of nitric oxide, which in turn has a positive effect on blood pressure. The blood vessels dilate due to the nitric oxide, which promotes blood flow.

And that's not all: the antioxidant substances contained in oat bran can relieve itching and have an anti-inflammatory effect. A great protection for the human organism! That is why oat bran is becoming more and more popular.

Heart disease – oat bran has a preventive effect

In our modern world, heart disease is a leading cause of death, often triggered by elevated cholesterol levels. This is where oat bran comes in: its abundant beta-glucans promote the excretion of cholesterol-rich bile, which effectively lowers blood cholesterol levels.

But the power of beta-glucan doesn't end there. As a dietary fiber that effectively binds water, it slows the absorption of nutrients, which in turn slows the absorption of fats and cholesterol.

But the “bad” LDL cholesterol poses even more risks. When it oxidizes, through reactions with free radicals, the risk of heart problems such as heart attacks and strokes increases. However, oat bran has an answer to this: the antioxidant avenanthramides it contains, especially in combination with foods rich in vitamin C, can prevent this harmful process. A real boost for your heart health!

Blood sugar – oat bran helps to lower blood sugar levels

In our modern diet, dominated by processed foods high in sugar, many people's blood sugar levels are rising to worrying levels. This development carries the risk of type 2 diabetes mellitus, especially in overweight individuals.

The good news? Oat bran can make a significant difference here. The beta-glucans it contains can increase insulin sensitivity, so that more sugar is transported from the blood into the cells. This effectively lowers blood sugar levels. This effect of beta-glucan, to form a viscous pulp in the digestive system, slows both gastric emptying and glucose uptake into the blood.

For people with type 2 diabetes mellitus, oat bran is particularly recommended as it helps to keep blood sugar levels constant and within the optimal range.

Why oat bran can help you lose weight

There is no doubt that oat bran is healthy, but it can even help you lose weight.

Oat bran is positioning itself as a domestic superfood, and shines with its rich nutritional composition and low calorie count. The grain product not only supplies the body with essential minerals, trace elements and vitamins, but also helps to curb your appetite and support digestion.

The soluble fiber in oat bran has the remarkable ability to bind water. This forms a gel-like food slurry in the gastrointestinal tract that is gently processed. The result is a gradual increase in blood sugar levels, long-lasting satiation and thus a defense against food cravings. With the support of oat bran, it is thus much easier to lose weight.

In addition, the dietary fiber beta-glucan increases the production of the hormone that is released in response to food intake in the intestine and has satiating properties. Thanks to oat bran, the release of this satiety hormone can be intensified, which leads to reduced food intake and thus to a lower calorie intake. This helps to reduce the risk of obesity and to regulate body weight efficiently.

Oat bran is even good for low carb diets because it can help you lose weight.

At Verival, we rely on oat bran.

Here are a few suggestions from us on how you can incorporate oat bran into your meals:

You can add oat bran to your shakes, for example. There are many appealing recipes for smoothies. Whether you mix milk with bananas or buttermilk with strawberries, add a spoonful of oat bran and you have a real power drink!

Of course, you can also easily bake your own valuable spelt oat bran bread and get the healthy fiber that way.

We at Verival have a variety of products that contain oat bran. For example, the Protein Sport Porridge Raspberry-Cocoa (78% oat bran) or the Organic Blackberry Porridge (with 82% oat bran).

We know about the positive effects of oat bran and want to make it available to you in different varieties.

Important: at Verival you can also find oat bran under the term oat pulp!

Order porridges from Verival!

Frequently asked questions

How should you eat oat bran?

Oat bran, a valuable part of the oat grain, is versatile and easy to incorporate into your daily diet. Traditionally, you can soak oat bran in water or milk and cook it into a nutritious porridge. Many people prefer to mix it raw into smoothies, sprinkle it over yoghurt or use it as an ingredient in baking. Since oat bran comes from the outer layers of the oat grain, it adds a slightly nutty note to your meals.

What is oat bran good for?

Oat bran is a local superfood that offers numerous health benefits. It is rich in soluble fiber, especially beta-glucan, which has a positive effect on cholesterol and blood sugar levels. These fibers also promote healthy intestinal flora and can help against cravings. Due to its nutrient-rich composition, oat bran supports your healthy diet and contributes to your overall well-being.

Which is healthier: rolled oats or oat bran?

Both oats and oat bran are healthy foods with many health benefits. Oat bran comes from the outer layers and the germ of the oat grain and is particularly rich in fiber, especially beta-glucan. Oats, on the other hand, consist of the whole ground oat grain and contain more endosperm. While oat flakes generally provide more energy, oat bran scores with a higher fiber content and can have a greater effect on cholesterol levels.

When should you eat the superfood oat bran?

Oat bran can be consumed at any time of the day, depending on your preference and diet. Many people incorporate it into their breakfast routine because it provides lasting satiety and thus helps prevent cravings. In addition, taking oat bran in the morning can help keep blood sugar levels stable. Some prefer to enjoy oat bran as a snack or as part of their main meals.

How much oat bran can you eat per day?

There is no strict limit to the daily intake of oat bran, but on average, 20-30 grams of oat bran per day is recommended. This amount provides a good portion of fiber and other nutrients without exceeding the daily calorie requirement. However, it is important to maintain a balanced diet and to adapt to your own needs and body reactions. If you are unsure, consult your dietitian or doctor.

How does oat bran affect your cholesterol level?

Oat bran is not just a simple grain product, but a secret weapon in the fight against high cholesterol. The star in this effect is beta-glucan, a soluble fiber that oat bran contains in abundance. Beta-glucan binds cholesterol in the digestive tract before it can enter the bloodstream, thus helping to lower LDL cholesterol levels, often referred to as “bad” cholesterol. The exciting thing is that even small amounts of oat bran in your daily diet can have a positive effect on your cholesterol levels. So, if you are looking for an effective and natural way to do something good for your heart, then oat bran is perfect for you!

Can I eat oat bran if I have celiac disease?

For people with celiac disease, it is particularly important to find an oat bran that is labeled as gluten-free due to the special manufacturing process.