Oats – An Introduction
Oats are one of the healthiest grains of your breakfast meal. You can eat in many ways as they are packed with many important vitamins, minerals and fiber.Oat bran has numerous health benefits including improved blood sugar control, lower blood pressure and healthy bowel function.In this blog we are going to tell you the Health Benefits of Oat Bran, so read this blog carefully to get the complete information.
Health benefits of oat bran –
- High in Antioxidants: Oat bran is a great source of polyphenols, plant-based molecules that act as antioxidants. It is high in antioxidants as compared to other parts of the oat grain. You can consider it as a good source of phytic acid, ferulic acid, and powerful avenanthramides. Antioxidants protect your body from harmful molecules and free radicals which can cause cell damage that is linked to chronic diseases. Avenanthramides are a family of antioxidants which are linked to anti-cancer properties, reduced inflammation and lower blood pressure levels.
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- Over-packed with nutrients: Regular oatmeal has a well-balanced nutritional composition including high dose of protein and fiber as well as beta-glucan, a powerful type of soluble fiber. Also, oat bran provides small amounts of folate, calcium, niacin and vitamin B6. Naturally gluten-free in nature, oat bran can be contaminated with gluten during processing.
One cup (219 grams) of cooked oat bran contains:
- Calories: 88
- Protein: 7 grams
- Carbs: 25 grams
- Fat: 2 grams
- Fiber: 6 grams
- Thiamine: 29% of the Reference Daily Intake (RDI)
- Magnesium: 21% of the RDI
- Phosphorus: 21% of the RDI
- Iron: 11% of the RDI
- Zinc: 11% of the RDI
- Riboflavin: 6% of the RDI
- Potassium: 4% of the RDI
- Control Blood Sugar Levels: People who are suffering from Type 2 Diabetes may struggle to control their blood sugar levels which can lead to blindness, strokes, heart attacks and other health issues. If they consume oat bran which is high in soluble fibermay control blood sugar levels on a natural basis. There are soluble fiber like beta-glucanwhich slows the digestion and absorption of carbs through your digestive tract. It stabilizes blood sugar levels in effective ways. Medical studies have revealed that eating oat bran with a carb-rich meal can slow down the rate that sugars enter your bloodstream.
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- Lower risk of Colorectal Cancer: Oat bran has several benefitsto lower the risk of this cancer as it is high in soluble fibers like beta-glucan that acts as food for your healthy gut bacteria. As per some medical research, oat bran properties may protect against bowel cancer by suppressing the growth of cancerous cells. Also, it is rich in antioxidants thus, suppressing cancer growth and killingcolorectal cancer cells.
- Aid Weight Loss: Oat bran is high in soluble fiber, helping to suppress your appetite. Also, it reduces levels of hunger hormones and your calorie intake.
- Support Healthy Bowels: Highly rich indietary fiber, oat bran helps support healthy bowel function by providing both soluble and insoluble fiber. It helps soften stool and is easy to pass. Medical studies proved that oat bran can help support healthy bowels by reducing pain and improving the frequency and consistency of bowel movements.
- Provide relief for Inflammatory Bowel Disease: Oat bran helps provide relief for people who are suffering from inflammatory diseases. Highly rich in dietary fiber, oat brans help nourish colon cells and reduce bowel inflammation. If you consume oat brans on a regular basis then it can reduce stomach pain and reflux symptoms.
- Reduce Heart Disease: There are certain foods in your diet that can influence your body weight, cholesterol, blood pressure and sugar as well as other risk factors for heart disease.Oat bran is one of the major super foods which help reducemany risk factors including high cholesterol and blood pressure. Being a great source of beta-glucan, oat bran may reduce the amount of cholesterol in your blood by aiding fat digestion. Studies proved that beta-glucans can significantly reduce both systolic and diastolic blood pressure. This super food also contains avenanthramides, a group of antioxidants which work together with vitamin C to prevent LDL oxidation and higher risk of heart disease.
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How can you add Oat bran to your diet?
Oat bran is healthy, delicious and easy to add to your diet. You can easily try it in baked goods and also, sprinkle it in various snack or breakfast foods. To prepare a hot oat-bran cereal, you will need:
- 1/4 cup of raw oat bran
- 1 cup of water or milk
- A pinch of salt
- 1 teaspoon of honey
- 1/4 teaspoon of ground cinnamon
Steps to prepare oat bran dish –
Add the water or milk to a pot and bring it to boil. Add salt and the oat bran and lower the gas flame. Cook it for 3–5 minutes and stir it constantly. Next, empty the cooked oat bran utensil and add honey and cinnamon.
The other way to prepare oat bran is to mix it with bread dough and muffin batter. You can also try adding raw oat bran to foods like yogurts, cereals and smoothies.
Conclusion:
I hope, this blog is sufficient enough to provide the information about health benefits of Oat Bran.