Oat flakes are valued for their health-promoting properties, but oat bran contains the most valuable ingredients.. Bran is the outer layer of the oat grain, rich in fiber and beta-glucans. We also find unique antioxidant compounds in them – awenantramidywhich occur only in oat products and have anti-inflammatory properties.
Thanks to minimal technical processing, the bran retains all its nutrients, such as: iron, zinc, selenium or vitamin B1. Compared to oatmeal, they have much more nutritional value and are a more concentrated source of vitamins and minerals.
Oat bran is a real treasure trove of fiber (10 g per 100 g of product), especially beta-glucans. These compounds help regulate blood sugar levels and support the treatment of insulin resistance. By consuming them, we reduce the risk of type 2 diabetes by as much as 14%. Research published in Nutrition Reviews confirm that regular consumption of bran reduces the HOMA-IR index, which is used in the diagnosis of insulin resistance.
Eating bran also affects the circulatory system. The presence of beta-glucans helps reduce LDL cholesterol levelsand thus reduces the risk of atherosclerosis or stroke. Additionally, they help to improve blood pressure and support heart health, protecting against coronary heart disease.
A healthy intestine is the basis for well-being, and bran can become our ally in maintaining balance in the digestive system. Due to their high fiber content, they act like a broom, which cleanses the intestines of food remains and harmful substances. Moreover, beta-glucans have the ability to eliminate cancer cells, so consuming them regularly can prevent colon cancer.
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Bran is also a natural prebioticwhich means they support the growth of good bacteria in the intestines. Thanks to this, they improve digestion and strengthen the immune system. Regular consumption of these small particles relieves constipation and may support the treatment of Crohn’s disease and other inflammatory diseases.
If you dream of losing a few kilos and improving your figure, oat bran they can become invaluable support on the way to your goal. Their impact on the weight loss process is subtle, but extremely effective. Thanks to their high fiber content, especially beta-glucans, they become a unique tool in the fight for a healthy weight.
Beta-glucans are natural, soluble fibers that are responsible for regulating blood sugar levels. Consuming oat bran slows down the digestion and absorption of carbohydratescontributing to a slower increase in glucose levels. This will help us avoid sudden insulin spikes, which promote fat accumulation, especially around the belly. What’s more, beta-glucans help reduce visceral fat levelswhich accumulates around internal organs. Its excess can lead to serious health problems, such as heart disease and insulin resistance.
Oat bran, thanks to its high fiber content, provide a long-lasting feeling of satiety after a meal. This works in two ways: first, fiber absorbs water, forming a gel in the stomach that slows down the digestion process and increases the time it takes to feel full; secondly, it reduces the feeling of hunger, effectively reducing the desire to snack between meals. This simple but extremely effective action can significantly reduce excessive calorie consumption during the day.
Oat bran is extremely versatile and easy to prepare. Just add 3-4 tablespoons to yogurt, smoothie, porridge or soup. They can also be an ingredient in home baked goods – from bread to oatmeal cookies. It is important to remember to include an adequate amount of fluids in your diet when consuming bran. In this way, we will support the functioning of the digestive system.
If you are just starting your adventure with bran, gradually introduce it into your diet to avoid possible digestive problems related to its high fiber content. While the health benefits are numerous, people with celiac disease or gluten intolerance should choose certified gluten-free productsbecause oats may be contaminated with gluten during production.
