Oat bran is the best version of cereal for those who want to lose weight

Currently, among the various foods that stand out for offering different health benefits, there is oat bran, which has been widely used mainly by those who want to lose weight.

The most interesting thing is to think that, in the past, oat bran was reserved for use as animal feed. However, today, it is already recognized as one of the most important foods for good nutrition.

Nutritionist and personal diet Sabrina Lopes explains that oats are a grain that can be found as flour, flakes and bran. “The bran is the outer layer of the oat grain that is removed in the grain refining process. In the past, this part was not used, throwing away an important amount of nutrients and fiber”, she comments.

To enjoy the benefits of oat bran, Sabrina advises that the consumption of 15 to 30 grams per day is recommended – which is equivalent to 1 or 2 tablespoons. “However, it is also important to consume water, at least 8 glasses, to obtain the benefits of fiber and avoid constipation”, she highlights.

5 benefits of oat bran

There is no shortage of reasons to include oat bran in the diet. Below you can see the main ones:

1. Provides satiety: Sabrina explains that oats are a grain rich in minerals, such as calcium and iron, in addition to having vitamins from the B and E complex, proteins and fibers. “Oat bran has the same properties, however, the amount of fiber is found in greater concentration, mainly soluble beta-glucan fibers… These, when in contact with water, form a kind of gel in the digestive system, causing satiety”, he says.

2. It’s versatile: oat bran can be easily consumed in different types of delicious (sweet and savory) and healthy recipes, helping the person who wants to lose weight, without having to go through great sacrifices.

3. Improves intestinal functioning and digestion: Sabrina explains that, due to the presence of fibers, oat bran promotes a feeling of satiety, improves intestinal functioning and facilitates digestion.

4. Helps in the defense of the organism: the nutritionist points out that the bran also helps in the defense of the organism by stimulating the bacteria in the intestine.

5. It is an ally of good health: Sabrina highlights that oat bran also helps to reduce bad cholesterol, control blood pressure and the amount of sugar in the blood.

Vitamins and bran caloric value

Sabrina highlights that a 30g serving of oat bran has 74 kcal.

The nutritionist points out that oats are a grain rich in minerals such as calcium and iron; it has the vitamins of complex B and E, proteins and fibers. Oat bran has the same properties, but with the advantage of having a higher concentration of fiber, mainly soluble beta-glucan fibers (which when in contact with water, form a kind of gel in the digestive system).

These are the main reasons that make oat bran a very important food for good nutrition.

Regarding corn bran, for example, Sabrina explains that the property that stands out in oat bran is the amount of monounsaturated and polyunsaturated fats, those that increase good cholesterol (HDL). “In oat bran we find 10 times the amount of monounsaturated fat and 4 times more polyunsaturated fat than you find in corn bran,” she says.

Does oat bran help you lose weight?

Sabrina highlights that, of all the versions of oats found on the market, oat bran is the one that helps the most in the diet. “Because it has a high concentration of fibers, which promote the feeling of satiety, it also facilitates digestion and helps in the absorption of some nutrients”, she highlights.

The food, according to the nutritionist, can be consumed with fruits, added to juices, vitamins and yogurts. “In addition to being able to be added to recipes for pies, breads, cakes, cookies, etc.”, she says.

Differences between types of oats

Sabrina points out that oat bran has some properties that are different from oats (whether in the form of flour or flakes). Check out:

“When comparing oat bran with oats, it is possible to see that a good part of vitamins and minerals are balanced. The bran only loses a little in the amount of zinc, however, it gains in the amount of Vitamins E and K, iron, potassium and phosphorus”, says the nutritionist.

Bran, according to Sabrina, also has a greater amount of monounsaturated fats, good fats that help increase HDL (good cholesterol).

“Oats lose in the amount of beta-glucans soluble fibers… They all have these fibers, however, a higher amount is found in the bran”, highlights the nutritionist.

Delicious and healthy recipes with oat bran

Below you can see some recipe suggestions that can be made with oat bran:

1. Sweet pancake recipe with chia (recipe by Dr. Sabrina Lopes)

• 2 whites and 1 yolk
• 3 dessert spoons of oat bran
• 1 teaspoon of vanilla extract
• 2 teaspoons of chia
• 1/3 cup macadamia, soy or rice milk
• 2 teaspoons oven sweetener

Preparation mode: take it to the fire in a non-stick frying pan (you can put a minimum of butter or coconut oil so it doesn’t stick). Wait for the bottom to brown and turn with a spatula to brown the other side. Once ready, you can put a chopped fruit on top, such as strawberries, blueberries or bananas.

2. Chocolate muffin (recipe by Dr. Sabrina Lopes)

• 2 whole eggs at room temperature
• 2 tablespoons of low-fat yogurt
• 2 tablespoons of skimmed milk
• 4 full tablespoons of oat bran
• 4 tablespoons of skimmed milk powder
• 3 or 4 tablespoons cooking sweetener for oven and stove
• 2 teaspoons unsweetened cocoa
• 1 and 1/2 teaspoon of powdered chemical yeast

Preparation: Preheat the oven to 180 degrees. Beat the 2 eggs in the mixer until you get a whitish cream. Add the yogurt and skim milk and beat again for approximately 2 minutes. Add the rest of the ingredients and beat again until the dough is smooth and homogeneous. Finally, add the baking powder and mix well to incorporate it into the dough. Put the dough in silicone molds and take it to the oven for approximately 15 to 20 minutes. To check if the dough is cooked, insert a toothpick into the center of the muffin and see if it comes out dry.

3. Oat bran bun

• 6 tablespoons of oat bran
• 4 tablespoons of skimmed milk
• 2 eggs
• 1 tablespoon of zero yogurt
• 2 tablespoons of lean ricotta cream
• 2 pinches of salt
• 2 teaspoons of Sodium Bicarbonate

Preparation: Mix the bran and eggs, incorporate the other ingredients, leaving the bicarbonate for last. Distribute in 4 forminhas, it can be silicone. Bake over medium heat for 20 minutes.

4. Healthy Oat Bran Cake

• 2 and 1/4 cups of oat bran
• 2 ripe Nanica bananas
• 1 spoon of baking powder
• 1/4 cup brown sugar
• 1/2 cup raisins
• 1 1/4 cups skimmed milk
• 2 egg whites
• 2 tablespoons of honey

Preparation: Mix the dry ingredients (oat bran, yeast, brown sugar, raisins) in a large bowl and mix well. Blend the milk, egg whites, honey and bananas in a blender. Add to the bowl and mix well. Grease a mold with light margarine and bake for approximately 17 minutes. The cake should come out moist but not wet.

5. Chicken Pie with Oat Bran

Pasta:

• 2 whole eggs
• 1 skimmed yogurt
• 4 tablespoons of cottage cheese
• 4 tablespoons of light cottage cheese
• Salt and oregano to taste

Filling:

• 1 cooked and shredded chicken breast (reserve the broth)
• 3 onions
• 2 garlic cloves
• Parsley, salt and pepper to taste

Preparation: Beat all the ingredients of the dough in the blender. For the stuffing, sauté the onions and garlic with a little of the chicken stock. Add the shredded chicken and the rest of the seasonings and wait for the broth to dry. In a roast, make a layer of liquid dough, then add the braised chicken. Then, make another layer of liquid dough and, finally, add the oregano. Place in the oven and bake for approximately 1 hour and 15 minutes.

Contraindications and risks of bran consumption

Sabrina explains that oat bran can contain gluten, or traces of it, which can be a risk for people who have celiac disease.

“And also, because it has a high fiber content, we must be careful in offering it to those who have irritable bowel syndrome, colitis and children under six months of age”, adds the nutritionist.

Care must be taken with water intake and exaggeration in fiber intake, everything in excess in the body can cause problems, as Sabrina emphasizes. “So, look for a nutritionist before going out adding amounts of excess food to your diet, he will help you get the exact amounts for the goal you want to achieve”, she concludes.

Interested in the benefits that oat bran can offer?! Talk to your nutritionist and learn the best way to include this food in your diet.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.