Oat bran: benefits and harms, how to take for health

“Oatmeal, sir” - it seems that it is thanks to this English expression that porridge has become so popular. But no, oatmeal has long been revered by the British, Scots and Russians. Peasant oats gave strength to the heroes of the people, while the bourgeoisie undermined their health with refined flour.

Oatmeal received a new round of popularity in the 80s of the 20th century, when it became fashionable to adhere to the basics of proper nutrition. They began to use bran (the outer layer of the grain), which contains about 90 percent of the total value of the cereal. Why the oat product praised by Dukan is so useful, how to take it, for what diseases, what to cook and what to combine with - all these points are reflected in the article.

This is how oats grow

Structure of oat grain

extruded

In this form you can find it in a store

Beneficial features

The benefits of oat bran are great and varied. Among their properties it is worth highlighting:

1. Removing carcinogens, waste and toxic substances from the body.
2. Normalization of gastrointestinal functions.
3. Reducing levels of bad cholesterol.
4. Restoring and maintaining optimal blood glucose levels helps avoid sugar spikes in type 2 diabetes.
5. Reducing the glycemic index of accompanying ingredients in any dish.
6. Eliminate constipation.
7. Improving the functions of the musculoskeletal system.
8. Acceleration of metabolic processes.
9. Positive effect on the pancreas and liver.
10. Normalization of microflora in the intestines.
11. Promotes weight loss.
12. Improved vision.
13. Rejuvenation of the body, nails, skin and hair.
14. Stabilization of the central nervous system.
15. Strengthening the immune system.

Possible harm and contraindications

• Contraindications to taking bran are:
• liver and kidney pathologies;
• periods of exacerbation of gastritis and pancreatitis;
• personal intolerance to any of the components included in bran.

Harm to the body when consuming the product can be caused if the daily consumption rate is exceeded, which, as mentioned above, is 30–50 g per day

• After eating a large amount of bran, the following symptoms may occur:
• nausea;
• heaviness in the stomach;
• vomit;
• diarrhea;
• dizziness.

How to take it correctly

Oat bran, the benefits of which are obvious, must be taken very carefully. The basic rules to follow are:

1. Drink more water, 2-3 liters a day, since the body spends a lot of liquid on digesting bran.
2. Do not exceed the maximum daily dosage of 3 tablespoons.
3. At the beginning of the treatment course, use no more than 1 teaspoon.

Failure to comply with these conditions may lead to the opposite result. Lack of a large volume of fluid can cause constipation. Too large a portion - cause vitamin deficiency or diarrhea. An abrupt start of taking a large dosage can aggravate the problems of the digestive system.

For better absorption, before eating you need to drink a glass of water and soak the bran in boiling water for 15 minutes. It is allowed to eat the product raw, along with breakfast, lunch and dinner.

You can use bran during fasting days. This diet should not exceed 3 days. During this period, you should eat 3 tbsp. spoons of oatmeal and drink at least 1.5 liters of kefir with a low fat content.

May reduce risk factors for cardiovascular disease

Cardiovascular diseases account for approximately one third of deaths worldwide ().

Diet plays a key role in heart health. Certain foods can affect your weight, blood pressure, cholesterol, blood sugar and other risk factors for heart disease.

Oat bran may help reduce certain risk factors, such as high cholesterol and blood pressure.

For starters, it's an excellent source of beta-glucan, a type of soluble fiber that dissolves in water to form a sticky, gel-like substance in the digestive tract ().

Beta-glucans may lower the amount of cholesterol in the blood because they help remove cholesterol-rich bile, a substance that aids digestion ().

In a review of 28 studies, consuming 3 grams or more of oat beta-glucan reduced LDL "bad" cholesterol and total cholesterol by 0.25 mmol/L and 0.3 mmol/L, respectively ().

Other studies note that beta-glucans can significantly reduce both systolic and diastolic blood pressure—the upper and lower values, respectively. This applies to both healthy adults and those who already have high blood pressure (, ).

Oat bran also contains avenanthramides, a group of antioxidants unique to oats. One study found that avenanthramides worked together with vitamin C to prevent LDL oxidation ().

Oxidized LDL (bad) cholesterol is harmful because it is associated with a higher risk of developing cardiovascular disease ().

Conclusion:

Oat bran contains high levels of beta-glucans, a type of soluble fiber that can help lower cholesterol and blood pressure, two key risk factors for heart disease.

Composition, daily intake

The composition of bran is rich in chemical elements and vitamins:

• potassium;
• calcium;
• phosphorus;
• magnesium;
• iron;
• sodium;
• zinc;
• copper;
• manganese;
• vitamins A, K, B, C, E, D.

Oat bran is a complex product; its benefits and harm equally depend on the daily dosage. If consumed in excess, coarse oat fibers can remove both harmful and beneficial substances from the body. Oversaturation with fiber can reduce calcium levels, which can lead to disruptions in metabolic processes and problems with the skeletal system. The condition of hair, nails and skin worsens.

You should not consume more than 30 grams or 3 tbsp per day. spoons of product.

Pregnant and lactating

A pregnant woman is allowed and even recommended to eat bran throughout her entire period. The natural product replaces medications and acts as a mild laxative for constipation. Thanks to the iron content, coarse oat fibers can relieve cramps, which often bother women during pregnancy. Oat bran bars are a good snack when you feel hungry.

Vitamin B in the oat product promotes the proper formation of the nervous system in the fetus. Vitamin E is necessary for the formation of the placenta.

The product is not contraindicated when breastfeeding, but according to reviews from nursing mothers, you should not eat bran in the first month of lactation. Those mothers who gave birth to babies by cesarean section should limit their consumption of cereals.

Bran can help a woman restore her health after childbirth, normalize weight and lose a couple of extra pounds.

For children

It is necessary to introduce the product into the child’s diet quite carefully. Up to two years of age, it is difficult for children to digest such a complex ingredient. From 2 to 3, coarse oat fibers are gradually introduced into soups and porridges. After three years, they are allowed to be consumed in their pure form, but with plenty of drink.

It is difficult for children to explain the usefulness of the dish, so oatmeal is often served with yogurt or as a dessert, with jam.

Composition and calorie content

The content of nutrients in bran is much higher than in oatmeal.

With a relatively high calorie content, from 180 to 376 kcal per 100 g of product (depending on the processing method and the quality of the raw materials), bran contains 55% carbohydrates, 17.5% protein compounds and only 7% fat. As a rule, loose bran has lower calorie content than pressed bran, since flour is often added to the latter.

Ground oat hulls contain many minerals:

• potassium;
• phosphorus;
• magnesium;
• selenium;
• zinc;
• calcium;
• iron.

Bran is rich in vitamin composition. They contain B vitamins (B1, B2, B3, B6), E, ​​PP, A, C and D. Bran also contains a small amount of fatty acids.

The minerals in this healthy product are contained in an active form, which is easily absorbed. Thanks to this, eating bran can neutralize the negative effects of radionuclides and carcinogens.

Recommendations from nutritionists

The calorie content in 100 grams of bran is only 245 kcal. Of this, protein is 17 grams, fat is 7 grams, and carbohydrates are 65 grams. At the same time, the product has a fairly low sugar content - 1.4 grams. Therefore, it is not surprising that most nutritionists advise taking oat bran for weight loss, athletes and people who carefully monitor their health.

The fiber contained in the product swells greatly when it enters the stomach. This allows a person to reduce appetite for a long time, feel full and relieve the desire to eat sweet or high-calorie foods.

When bran is consumed, the intestines are cleansed of toxins and toxic substances. The stool is normalized, problems with bloating are eliminated, and the state of the microflora improves.

To lose weight, nutritionists recommend following this regimen. The first stage takes from 10 to 14 days. Every day, during this time, you need to take 2 teaspoons of bran, steamed in 1/3 cup of boiled water. The mixture is infused for five minutes, excess liquid is drained and taken in small portions throughout the day.

The second stage lasts two weeks. The difference lies in the dosage. The portion of bran is increased to 3 teaspoons, and water – to 1.2 cups. You should also steam the cereals, divide them into 3 parts and take them throughout the day.

The final, third stage lasts 2 months. Each time you eat, you need to take 4 teaspoons of dry bran. To improve the taste, you can mix the product with yogurt or kefir.

The famous Dukan diet will also help put your body in order. It is also based on protein cleansing of the body and the use of bran. The main thing is to follow the recommended dosages and not eat the extruded product. This cereal undergoes intensive industrial processing and, according to nutritionists, loses a number of beneficial properties.

The best offers from manufacturers

On the consumer market you can find many offers in the healthy food category offered by domestic manufacturers:

1. PC Agroproduct LLC (Russia) - Mistral brand, Hot Breakfast category. Have a healthy day.

The energy value of the product is 346.5 kcal. Added to various dishes in dry form. Nutritional component: proteins - 18 g, fats -7 g, carbohydrates - 66 g, fiber - 14 g.

An easy, convenient method of preparation: pour the dry component in a 1:2 ratio with hot water or milk. Leave for 3 minutes.

Does not contain GMOs. Shelf life - 1 year.

This manufacturer offers a wellness line: detox cleansing, fitness expert.

1. LLC "El-Pro" Brand DiaDar (Russia).

Crispy oat bran is presented as an independent product. They have convenient packaging - 200, 400 g. Ingredients: flour + bran. Energy value - 197 kcal per 100 g. Shelf life - 1 year.

The best foreign offer, according to consumer reviews, is the Finnish brand Nordic, which offers a 100% natural product with a high fiber content. The product does not require additional heat treatment. Contains natural vitamin and mineral composition. Certified according to European agricultural standards. Nordic does not contain synthetic additives, dyes or preservatives. Made in Finland from local raw materials.

The quality of a product is also affected by its production packaging and storage. When choosing, you should give preference to options made from paper packaging, without damage.

The product should be stored in a closed, airtight container in a cool, dry place away from light.

Use for diseases

Improper consumption of bran worsens health, so before introducing the product into your diet, you should consult a doctor.

Pancreatitis

If the disease is chronic, then grains are allowed. During an exacerbation, you should not use oat bran.

For pancreatitis, it is correct to eat the product steamed. For this, 2 tbsp. spoons of bran should be poured with hot water, left to infuse for up to 40 minutes and taken.

Gastritis

Oatmeal can cleanse the body of harmful toxins and waste, so they are recommended for use for gastritis. Thanks to them, intestinal function is normalized and the feeling of discomfort subsides.

In the acute stage, you should not eat oat bran.

Diabetes mellitus, research

Due to the microelements included in the product, coarse oat fibers can normalize sugar levels, so they are recommended for diabetes. But there is one difference - the dosage. Diabetics should not consume a serving of more than 25 grams, and should start taking it with only 10 grams during the day, one tbsp. spoon.

The benefits of oat bran for diabetes can also be judged by the results of a study conducted by Glycemic Index Laboratories in Toronto. In 2020, the results of an experiment were published that assessed the effect of a product mixed with water on the glycemic response of healthy adults. A group of 10 people, men and women of different weights, completed 4 courses of treatment. Every day, in the morning, several blood samples were taken from everyone. After the first analysis, the subjects were given a portion of bran mixed with water. After the second, white bread. The results of the study showed that consuming 1 gram of beta-glucan contained in bran reduces glucose levels by an average of 4 percent. It doesn’t matter whether there was a preliminary meal or not. Since protein still reduces glucose levels. The experiment revealed that reducing portions, adjusting the time between meals, eating bran on an empty stomach or after meals will not significantly affect the results. The product will still continue to reduce glucose levels.

Cholecystitis

Oat bran can remove bile well. For cholecystitis, it is recommended to take the product in courses of 4 to 6 weeks. The regimen is the same, steam the cereal in boiling water, let it brew, divide into 3 equal parts, eat throughout the day.

For constipation, experiment

Oat bran has long been considered a folk remedy for relieving constipation. In case of such a problem, it is worth increasing the permitted dosage to 40-60 grams per day. You still need to take the remedy in several portions. At the beginning of use, you should not drink more than 1 or 2 tbsp. spoons of bran.

During the treatment period, you need to consume at least 8 glasses of clean water. Otherwise, the problem, on the contrary, may worsen. During the first days of the course, you may experience increased gas formation or a feeling of heaviness in the abdomen. This is a normal reaction of the body to treatment.

A study conducted by American scientists has similar conclusions. The experiment was conducted among 50 elderly patients complaining of constipation. Twice a day, for 12 weeks in a row, their menu included oat bran cookies. As a result, it was found that the product can increase stool frequency, improve its consistency and reduce pain during bowel movements. There were no side effects. All patients tolerated the treatment well, improved intestinal symptoms and slightly decreased body weight.

Cancer prevention, research

Laboratory studies have been conducted on animals in the United States. Experiments have shown that the beta-glucan contained in bran nourishes healthy intestinal bacteria. They, in turn, begin to produce the appropriate enzymes that suppress the growth of cancer cells and block their further development.

In addition to beta-glucan, bran contains a rich list of antioxidants. For example, avenantramide, which is still able to block the growth of cancer cells and kill them in animals.

To date, there is not enough information about the effect of bran on cancer cells in the human body, despite this, they are recommended for the prevention of cancer. Additional research in this area is needed.

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. The mechanisms are based on the following:

1. Increased levels of satiety hormones. Soluble dietary fiber in bran quickly swells in the stomach. As a result, it becomes overfilled, which, through reflex mechanisms, stimulates the production of cholecystokinin, peptide YY, and glucan-like factor-1. These substances block hunger centers in the brain, reducing food cravings for several hours.
2. Reduced production of hunger hormones. Oat bran has the ability to inhibit the secretion of ghrelin, a hormonally active substance responsible for the feeling of 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 for weight loss in 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 to 200 ml of kefir. bran, let it brew for 15-20 minutes. The dish is perfect for breakfast or afternoon snack.
2. Decoction. Pour 1 tbsp. bran 200 ml of water, bring the mixture to a boil and cook for 10 minutes. Remove from heat and let steep for 24 hours in a cool, dark place. Strain. Drink 100-200 ml once a day (in the first half of the day).

To avoid gaining weight or to reduce body weight, it is recommended to regularly include oat bran (or other sources of fiber) in your diet.

How to choose and store correctly

When buying packaging in a store, you should look at:

1. No additives or flavorings.
2. The color of the product must be uniform.
3. The presence of flour is acceptable as sediment.
4. Manufacturer, it is better to buy well-known and proven brands.

To store bran, place it in an airtight container. It is better if it is plastic or glass, with a tight-fitting lid. The dishes should be stored in the refrigerator or in a cool and dark room.

Selection and storage

When choosing oat bran, you should pay attention to the integrity of the packaging, the homogeneity of the mass, there should be no lumps in it, they should be dry and crumbly. Therefore, it is preferable to choose transparent packaging that allows you to comprehensively examine the product, including at the bottom of the bag, where there should be less flour. The grind size doesn’t really matter, but it’s still better to take a coarser one, and if necessary, you can grind it yourself at home.

It is advisable to store such a valuable health product in the refrigerator in a glass container or in vacuum packaging at a moderate temperature. You can heat treat oat bran, so it won’t go rancid longer. If they start to taste bitter, the product should be thrown away.

What products does it combine with?

In terms of nutritional value, bran is fiber, slow carbohydrates and protein. In order for these important components to bring only benefits to the body, you need to correctly combine the product with other ingredients.

Bran together with beets can improve kidney function and prevent arrhythmia and atherosclerosis.
When combined with fats, you need to add greens or vegetables to the dish. Compatibility table with other products

The right combination of foods will help your digestive system process food easily and quickly.

Application in cosmetology, masks

Oat coarse fibers are useful for restoring the body not only inside, but also outside. They are widely used in cosmetology. The product is often used in home hair and skin care products.

• mask to tighten pores.

We make a mask from:

1. Oat bran – 3 tbsp. spoons.
2. Tomato puree – 2 tbsp. spoons.
3. Yarrow infusion – 1 teaspoon.

Mix the ingredients and apply to skin with enlarged pores. Keep it on for 12-20 minutes, wash off the mask. After this, rinse your face with cold water or wipe with an ice cube.

This recipe is good for problem or oily skin. The mask cleanses the dermis of cosmetic residues and sebaceous secretions. Relieves inflammation, normalizes metabolic processes at the cellular level, tightens pores and gives the skin a radiant appearance;

• for oily skin.

To prepare the mask you will need:

1. Bran – 1 tbsp. spoon.
2. Egg white from one egg.
3. Lemon juice – 1 teaspoon.

Beat the egg whites and gradually add the bran and juice into the mixture. Distribute the resulting mixture over previously cleansed facial skin. Keep the mask on for 20 minutes. Wash off the product with warm water.

This procedure reduces sebaceous secretions and gives the skin a matte appearance;

• for an inflamed face.

Ingredients you need:

1. Oat bran – 1 tbsp. spoon.
2. Kefir – 1 tbsp. spoon.
3. Parsley – 1 tbsp. spoon of chopped greens.

Mix the products, apply an even layer to cleansed facial skin, leave for 20 minutes. Then rinse with warm water and apply cream to nourish the skin.

This composition of the mask does not cause an allergic reaction and relieves itching and redness. Moisturizes and saturates the skin with nutrients.

To enhance the positive effect, homemade cosmetics are combined with a course of taking bran. If the situation does not improve after 5 or 6 days of daily use of masks, the procedures can be continued for up to 7 or 10 days. It is customary to add other ingredients to masks, for example, fresh berries - strawberries or blueberries. This composition can be stored in the refrigerator for a week;

• oat bran bath.

This type of care rejuvenates the skin, eliminates flaking and itching, and restores it after a busy day at work. Before taking a bath, steep 1 cup of oat bran in boiling water for an hour. Squeeze the resulting mixture well and add the infusion to warm bath water. We carry out the procedure for no more than 20 minutes. Then we let the skin dry on its own, without wiping it with a towel.

You can take a bath every day. It is permissible to alternate herbs, add lavender for calming, and use milk thistle for moisturizing.

How are they different from oatmeal?

Do not confuse oat bran with flakes, because there is a big difference between them. In fact, these are two completely different products from each other. In order to obtain porridge from oat grains, they are dried, steamed and cleared of chaff. This product is used for preparing breakfasts, flour is made from it, and it is also used for cosmetic purposes.

Bran is a by-product of grain processing, which is its hard shell.

The described product is very useful for various stomach diseases. Its vitamin and mineral composition helps not only to cleanse the body of toxins, but also to maintain the body at a normal weight, which is so important in modern society.