What is oat bran used for? Benefits and properties

Oats are the epitome of the perfect breakfast; they are excellent for their nutrients, but what type of food is oat bran?

The benefits and properties of oat bran may or may not differ from those of oat-based foods. When it comes to this cereal, there are several products you may see in stock.

Rolled oats, oat flour, steel-cut oats, instant oats, and traditional oats are just some of the many varieties that can be marketed. However, oat bran is a completely different ingredient.

When you consume rolled oats, you ingest the entire oat grain in flattened form. Oat bran, however, consists only of the outer layer of the oat seed.

So, although it comes from the same process as oats, they are two completely different ingredients.

For any athlete, learning more about this food, its properties, and its benefits is key to incorporating it into a sports diet.

What do we know about whole grains?

Although we know that oats are considered a whole grain, what category does oat bran fall into?

A whole grain consists of three edible parts: the bran, the germ, and the endosperm. In oats, the endosperm is protected by an inedible hull that is removed during processing.

Because oat bran is only the bran of the seed, it is not considered a whole grain. In contrast, oats contain the entire oat grain and are considered one of the most popular whole grains.

But if you are wondering about its properties, is it gluten-free? The answer is YES, with a caveat.

Although oats and oat bran are naturally gluten-free, if an athlete has celiac disease, they should ensure that their oats were processed and packaged in a gluten-free facility to guarantee there is no cross-contamination.

What is oat bran?

Like oats, oat bran also has many uses. From baked goods to savory dinner side dishes, we love adding it to our dishes.

Oat bran is the outer layer of the oat found just beneath the inedible hull of the oat grain.

Oat grains are processed to remove the inedible outer hull of the grain, leaving behind the kernel called the oat groat. Bran naturally occurs in both oat groats and steel-cut oats; however, bran is removed when oats are processed, which helps the oats cook faster.

As a result, many fine-food retailers and whole-grain cereal manufacturers sell bran separately as its own product. In the photo above, we can see its texture on the left.

Both bran and flour come from the same whole grain: oats. However, they differ in terms of nutritional value, production cost, cooking preparation, flavor, and texture.

Oat bran is like oats supercharged with steroids. It is packed with dietary fiber that naturally absorbs water, making you feel full for a much longer period, a notable difference especially during cutting or pre-competition.

• It has a rich nutty flavor with a semisweet taste.
• It varies slightly depending on the cooking method, flavor, and texture of the oats; however, you will quickly fall in love with its creamy taste.
• To enhance its natural nutty aroma, simply toast the oat bran on a baking sheet at 190 °C for 5 or 7 minutes, or until lightly golden. The fragrance is sweet and the flavor is delicious.

You can prepare any recipe with this food using any of the products currently available.

What is the nutritional profile of oat bran?

The nutritional value of oat bran is similar to that of other types of oats, with its own particularities.

Per 40 g serving, it contains 150 calories, of which:

• It contains 3% fat (2.5 g), preferably saturated; with no cholesterol or sodium
• It contains 9% carbohydrates (26 g), of which 25% are fiber, with no added sugars.
• It also contains 14% protein, about 7 g.
• It contains micronutrients such as: calcium (260 mg), iron (0.36 mg), and potassium (9447 mg).

Although the nutritional profile of oat bran is slightly better than that of oats.

Let’s take a closer look at these differences and discover what you can expect from a bowl of this food, which may be superior in certain respects.

• It contains slightly higher amounts of protein than oats.
• It has a softer texture, which makes it easier to eat (it has a more chewable texture).
• Slightly earthy and nutty, the flavor of oats and oat bran is so mild that they can be used in almost any recipe, whether sweet or savory… it will always taste good…
• Because it contains less oat, it cooks faster; therefore, it is ideal for a quick and healthy meal.

What are the nutritional benefits of oat bran?

Because of its slow-absorbing carbohydrates, plant proteins, and healthy fats, it can be essential to a bodybuilder’s diet.

Its fiber and minerals, along with B-complex vitamins, place it among the foods that should be included to stimulate muscle mass.

Can reduce cholesterol:

• Oats, oat bran, and oat fiber contain soluble fiber that can help reduce low-density lipoprotein (LDL) cholesterol in the bloodstream.

Can provide energy:

• In addition to improving the lipid profile, allowing blood to flow more easily, this and other factors such as its supply of macronutrients and micronutrients provide sustained energy and vitality, even surpassing traditional oats.

For digestion, it is exceptional:

• One of the critical points in a sports diet is maintaining good digestion. This superfood can help treat biliary or liver dysfunction, gastritis, constipation, heartburn, and ulcers.

It is ideal support for the nervous system:

• Thanks to its vitamin B, it can stimulate the central nervous system, contributing to a better mind-muscle connection, reduced recovery time, and overall nerve function.

It is beneficial for diabetics:

• Another benefit is that it can reduce the need for insulin injections when substituted for other carbohydrate-rich foods.

Helps eliminate stool:

• Its insoluble fiber helps stool pass more quickly through the intestines. It contains soluble and insoluble fiber.
• The benefits for your digestive tract and nutrient absorption help food flow effectively through your intestines, assisting with regular trips to the bathroom.

Why is the fiber in oat bran important?

The effect of fiber from oat bran foods on bodybuilders is effective, and although it may not improve those huge gains, it will provide a major boost in other aspects of performance.

Controls appetite and satiety:

• With enough fiber, you will not feel the need to rush out looking for food while dieting, especially during a cutting phase.
• Fiber suppresses our appetite by slowing digestion. By absorbing water, it creates a thicker, gel-like substance in the gastrointestinal tract that helps do this.
• It also adds substantial volume to your meals, which is why a salad tends to leave you feeling full faster and takes up more space in your stomach [2]

Regulate insulin:

• Maintaining your insulin levels within a stable range is important for your health.
• High insulin levels can cause your body to store glucose as fat, something that, as a bodybuilder, you would prefer to avoid at any time, whether cutting or bulking.
• By slowing the rate at which carbohydrates and sugar are absorbed into the bloodstream, fiber prevents insulin spikes and may ultimately help with overall insulin sensitivity [3].

Promotes immune health:

• Fiber is what beneficial gut bacteria depend on to thrive, and the close correlation between gut health and immunity makes fiber highly beneficial for promoting immune health [4].
• A stronger immune system means more time in the gym and less time feeling sick.
• By increasing the amount of beneficial bacteria in your body, inflammation will be reduced to support muscle and tissue repair, leading to greater muscle growth.

Why is digestion relevant to the athlete?

If your goals are to become strong, muscular, or lean, you know you need to watch what you eat. So you obsessively count your macros, invest in supplements, and combine this with hard training sessions at the gym.

You look great, you’re getting stronger, and you’re building muscle … but you’re probably not taking care of your digestion…

Many athletes, especially intermediate ones, become obsessed with every aspect of their diets with that fitness mindset, but they let themselves be derailed by serious digestive problems.

By eating foods such as oat bran, you could keep things under control, avoiding poor digestion and thereby supporting your muscle gains and long-term health.

If you stay away from the problem, you would carry inflammation. Inflammation is a known cause of cancer, heart disease, diabetes, and neurological disorders including Alzheimer’s and dementia. It is also known to increase the severity of autoimmune diseases such as Crohn’s disease, ulcerative colitis, and rheumatoid arthritis.

Increased risk of injury and slow healing:

• Chronic inflammation can cause brittle ligaments and tendons, greatly increasing the likelihood of injury.
• It can also inhibit recovery and weaken your muscles and tendons over time.
• This will reduce muscle mass and can cause you to become steadily weaker if left unchecked.

Low testosterone and hormonal imbalance:

• Chronic inflammation can also rob you of your vitality by shutting down your testosterone at the source.
• Leydig cells, the cells that produce testosterone in the testicles, are extremely sensitive. High levels of chronic inflammation can actually kill them.
• As you know, low testosterone means loss of muscle, strength, and libido, along with extreme fatigue and depression.

In addition to consuming oat bran, you can also add digestive enzymes to your sports diet.

What types of recipes can you prepare?

Are you looking for delicious breakfast recipes with oat bran? We recommend a batch of muffins for an energizing and delicious breakfast.

By preparing rolls ahead of time, you will ensure that you have eaten healthily when you need a snack.

Since muffins are made in single-serving sizes, they are easy to take anywhere. Combining them in a batter with zucchini and flaxseeds could be the perfect way to wrap quality nutrients in a fluffy and delicious dessert.

Moist, nutritious, and low in carbohydrates, they are the ideal way to start the day or maintain your energy through afternoon naps.

Another way to enjoy them daily is to prepare cookies, which will not only increase the nutritional content but also help create a wonderful chewy texture. In fact, we love oat bran cookies so much that they will be one of the baked goods that will always be part of your diet, whether you are bulking or cutting.

With some cherries, nuts, and a few chocolate chips, it will be another snack that will always be in your sports bag, perfect to accompany your post-workout shakes or any of your main meals.

Conclusions

Although it has multiple benefits and differs from traditional oats because it is made from the husk, eating cookies or any type of baked goods made with oat bran can make a difference both in nourishing yourself and in stimulating your mind, which is always craving a delicious food to accompany breakfast or an afternoon snack.

From digestion to promoting cardiovascular health, with those fibers that benefit the gut and help nutrients flow smoothly to the organs and muscles, this superfood should be part of an athlete’s diet in any of its forms.

One of the most appetizing recipes is mini croissants… if you want to make them at home with oat bran, do it… in the following video we show you how.

References:

• [2] (2016). “Role of guar fiber in appetite control”.
• [3] (2018). “Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes”.
• [4] (2002). “The immune-enhancing effects of dietary fibers and prebiotics”.
• [5] University of California San Francisco Health: “Increasing Fiber Intake”.