8 theses on the benefits of oat bran and how to take them correctly

Oat bran is the hard shell of oat grains, a by–product of the milling industry.

Just a few decades ago, they went exclusively for animal feed. However, not so long ago, many nutrients with benefits for human health were found in the composition of oat bran.

It turned out that they can reduce the risk of developing a number of dangerous diseases and help you lose weight.

What is it?

Oat bran is the outer layer of the oat grain, which is located directly under the inedible shell. While oatmeal naturally contains bran, the latter can also be purchased as a separate product.

During the production of cereals, oatmeal grains are processed to remove the inedible outer shell. Immediately below it are the bran, which are also removed. All that remains is oatmeal, from which oatmeal is then made to make porridge.

Thus, oat bran has nothing to do with flakes. Flakes are obtained during grinding or fine-slicing of grain already devoid of bran. That is, flakes are made from refined grains, and bran is part of the outer shell of the grain.

The main advantages and differences are presented below:

How they are useful – 7 facts

Oat bran is rich in nutrients (vitamins, minerals, fiber, antioxidants), which are necessary for the body to function properly.

The 7 main positive properties of bran are considered below (based on the evidence base).

1. Contain nutrients

Oat bran has an optimal ratio of proteins, fats and carbohydrates (BZHU) in the composition. Are different from the usual oatmeal grains with a higher concentration of proteins and dietary fiber , low in calories (about 40 calories per 100 grams).

A significant part of fiber is represented by beta-glucans, which improve the health of almost all organ systems.

Content of the main minerals and vitamins can be represented as follows:

Oat bran also contains a small amount of vitamin B6, folic acid and calcium.

2. They have an antioxidant effect

Oat bran is a valuable source of antioxidants, which are mainly are presented polyphenols (phytic and ferulic acids and avenanthramides).

All these antioxidant substances inhibit chronic inflammation and block the effect of free radicals on human body cells.

They reduce the likelihood of malignant processes and the development of chronic diseases from the digestive, endocrine and cardiovascular systems.

Avenanthramides have a number of additional positive effects:

1. Reduce blood pressure. Similar substances accelerate production of nitric oxide, which has a local vasodilating effect .
2. Prevent the formation of atherosclerotic plaques . Avenanthramides prevent the penetration of cholesterol crystals into the walls of arteries.
3. Block the production of inflammatory factors. Antioxidant depressing the production of key markers of inflammation, which reduces the severity of inflammation and itching in allergic diseases.

3. They reduce cholesterol and blood pressure

Oat bran can reduce the risk of developing certain cardiovascular diseases.

Research clearly demonstrate the ability of oats to reduce the concentration of cholesterol in the blood, as well as low-density lipoproteins ("harmful" lipids).

The basis of the therapeutic property is an increase in the excretion of bile with cholesterol into the lumen of the gastrointestinal tract and a slowdown in reabsorption. A significant part of cholesterol is excreted along with feces and does not return to the bloodstream.

As a result, there are no prerequisites for the deposition of cholesterol crystals and the development of diseases associated with atherosclerosis (coronary heart disease, chronic cerebral ischemia, myocardial infarction and stroke).

Beta-glucans included in bran, provide hypotensive effect. They reduce both systolic and diastolic blood pressure.

Oat bran can be used for prevention (with a burdened family history or being at risk), as well as for the treatment of cardiovascular diseases (together with medications).

4. Reduce the risk of developing type II diabetes mellitus

In type II diabetes mellitus, there is a decrease in the sensitivity of peripheral tissue cells (muscle and fat) to insulin. As a result, cells are unable to effectively capture glucose, and its concentration in the blood increases.

Soluble fiber in oat bran (beta-glucans) affects several mechanisms that lead to a decrease in blood sugar levels:

1. Slowing down the absorption of carbohydrates in the intestine. Beta glucans slow down absorption of any carbohydrates from food. As a result, sudden spikes in blood sugar are prevented.
2. Increased sensitivity of peripheral tissues to insulin. Oat bran reduces the severity of insulin resistance, which underlies the development of type II diabetes mellitus.

Brazilian Experts installed that consuming only 3 grams of beta-glucans daily for 12 weeks causes a 46% decrease in blood glucose concentration.

Bran can be used both for the prevention and control of type II diabetes mellitus (together with medications).

Bran itself has a small glycemic index, therefore, even despite the abundance of carbohydrates, it does not increase sugar levels.

5. Effective for the prevention of constipation

Oat bran is a valuable source of soluble and insoluble fiber. With their regular inclusion in the diet observed an increase in the frequency and volume of stools, the intestines are emptied completely, and constipation is less common.

According to the information Australian experts, up to 59% of elderly people suffering from constipation, when consuming only 7-8 grams of oat bran, stop taking laxatives due to normalization of stool.

Also, the intake of bran has a beneficial effect on the health of the gastric apparatus. They improve digestion , normalize the composition of the microflora and prevent the appearance of malignant processes.

6. Facilitate the course of intestinal diseases

The dietary fibers of oat bran, after entering the lumen of the large intestine, partially break down into short-chain fatty acids (for example, butyrate).

How claim Italian scientists, butyrate, in combination with antioxidants, has pronounced anti-inflammatory and antiproliferative effects. Its use is justified in the course of ulcerative colitis and Crohn's disease.

Research demonstrate that the consumption of 60 grams of oat bran on a daily basis allows you to eliminate (or reduce the severity) almost all the symptoms of chronic inflammatory bowel diseases.

7. They provide prevention of colorectal cancer

Oat bran can reduce the risk of colorectal cancer (malignant tumors of the colon and rectum). A similar effect is provided by the following mechanisms:

1. Normalization of digestive function and composition of microflora. This ensures timely bowel emptying, prevents the effects of toxic feces on the intestinal wall.
2. Butyrate formation (during fermentation of dietary fibers by microorganisms). This short-chain fatty acid normalizes metabolism at the level of colonocytes, preventing their malignant degeneration.

An equally important role is assigned to avenanthramides, the regular use of which directly related with a low incidence of malignant lesions of the large intestine.

Oat bran for weight loss

Oat bran is extremely popular in dietetics and is widely used by people who want to lose weight or maintain body weight.

Scientific research confirms their effectiveness. It is based on the following mechanisms:

1. Increased levels of satiety hormones. Soluble dietary fiber in bran composition quickly swell in the stomach. As a result, it overflows, which, through reflex mechanisms, stimulates the production of cholecystokinin, peptide YY, glucan-like factor-1. These substances block the hunger centers in the brain, reducing cravings for food for several hours.
2. Decreased production of hunger hormones. Oat bran possess the ability to inhibit the secretion of ghrelin, a hormonally active substance responsible for hunger.

Dietary fiber also slows down the movement of food through the upper gastrointestinal tract, which also contributes to weight loss.

Oat bran is equally effective in weight correction for both women and men.

For more effective weight loss, you need to take oat bran correctly. The following recipes based on them are widely popular in dietetics:

1. Kefir drink. Add 1-2 tsp of bran to 200 ml of kefir, let it brew for 15-20 minutes. The dish is perfect for breakfast or afternoon tea.
2. Decoction. Pour 1 tbsp.l. bran 200 ml of water, bring the mixture to a boil and cook for 10 minutes. Remove from heat and let stand for 24 hours in a cool dark place. Strain it. Consume 100-200 ml 1 time a day (in the morning).

Safety and harm

Oat bran has low allergenic activity and does not contain gluten, to which allergies are extremely common (especially in infants).

But even oat bran has contraindications and can cause harm to health in certain situations.

The most common side effects when consumed are:

1. Dyspeptic disorders. Are caused by an overload of the digestive system with fiber, which leads to activation of the processes of putrefaction and fermentation, disorganization of smooth muscles. Disorders manifest themselves in the form of diarrhea or constipation, nausea, increased gas formation, spastic pain in the lower abdomen.
2. Exacerbation or aggravation of the course of chronic diseases. Oat bran contains substances that irritate the mucous membranes of the digestive system. If consumed excessively, they can cause symptoms of gastritis, duodenitis, and peptic ulcer disease.

The maximum daily allowance for a person is 60 grams of bran. If the dosage is followed, the risk of side effects is minimal.

At the same time, oat bran is recommended to be included in the menu of women during pregnancy and breastfeeding. They normalize peristalsis, which is often disrupted due to the pressure of the uterus on the intestinal walls, and also provide the fetus with many valuable nutrients.

Preparation and reception

Oat bran is a versatile product that can be combined with various dishes or taken in its pure form.

It is recommended to mix them with flour for baking bread, tortillas, and making pancakes. You can also add them to yogurt, kefir and other dairy products.

Oat bran can be used to make oatmeal "flakes" at home. This will require:

• 25 grams of oat bran;
• 250 ml of water or cow's milk (mixing in any proportions is allowed);
• ½ tablespoon of honey;
• ¼ teaspoon ground cinnamon;
• A pinch of salt.

Recipe:

1. Pour water or milk into an enameled saucepan. Add salt.
2. Bring the liquid to a boil, add the bran.
3. Cook over low heat for about 3-5 minutes. You should constantly stir the composition and remove the foam as many times as necessary.
4. Add honey and cinnamon, mix thoroughly.
5. The dish is ready.

Oat bran in any form is recommended to be taken in the morning (for breakfast or lunch, if impossible – for afternoon tea).

The maximum recommended daily allowance is 60 grams for adults and 35 grams for children from 10 to 18 years old.

Conclusion

1. Thus, oat bran is a valuable product of oat processing. They are rich in vitamins, minerals, fiber and antioxidant substances.
2. With regular use, bran can reduce the risk of developing the most dangerous diseases from the heart and blood vessels, type II diabetes mellitus, as well as malignant tumors.
3. The product also normalizes the functioning of the gastrointestinal tract and can be used to reduce body weight.