The following article is primarily intended to provide you with information about the correct daily dose of oat bran. Oat bran is valuable and it is important to supply the body with the right amount of oat bran.
Oat flakes – oat bran
Oat flakes are made by rolling the whole grain of the oat. Since the oat bran is made exclusively from the nutrient-rich outer layers and the seedling, oat bran can be considered the essence of oat flakes. Oat bran contains the best of the oat grain, a real treasure!
How much oat bran is recommended per day?
In a balanced and healthy diet, you should enjoy about 30 to 40 grams of oat bran daily. Incidentally, this also corresponds to the scientific recommendations, since the positive effects of soluble beta-glucans can already be felt from this amount.
However, it is important not to overdo it with oat bran. Consuming too much fiber can lead to digestive problems such as constipation. The swelling fibers of the oats can feel heavy in the stomach and cause discomfort if you eat too much of them.
Therefore, the motto is: less is more. About 3–4 heaping tablespoons of oat bran per day is enough to reap the health benefits without risking unpleasant side effects.
Precautions
If you have celiac disease, you should make sure that the oat bran you use is explicitly labeled as gluten-free. If you have other serious health conditions, it is advisable to consult with your doctor before including oat bran in your diet.
Nutritional values of oat bran
| Nutritional values of oat bran | Content in 100 g oat bran | Covering the daily requirement with 20 g oat bran |
| Calories/energy | 359 kcal | 3.6 % |
| Protein | 14.5 g | 5.8 % |
| Carbohydrates | 54.6 g | 4.2 % |
| of which sugar | 1.3 g | 0.3 % |
| Fat | 6.6 g | 1.9 % |
| of which polyunsaturated fatty acids | 2.8 g | 2.8 % |
| Dietary fiber | 11.2 g | 7.5 % |
| of which beta glucan | 6.2 g | 41.3 % |
| Vitamin B1 | 0.85 mg | 15.5 % |
| Iron | 4.2 mg | 6.3 % |
| Magnesium | 160 mg | 8.5 % |
Oat bran is a real treasure trove of nutrients.
How Verival helps you to meet your daily nutritional requirements
If you would like support from a professional when it comes to healthy eating, Verival is the right place for you. Apart from oat products – such as oat flakes and oat bran – in their pure form, which you can use to prepare your own muesli, porridge, drinks and other dishes, there is a wide range of products that are already prepared for you and combined with other valuable ingredients. This way, you can quickly and easily prepare your breakfast, a snack or a healthy porridge for the evening.
With 78% oat bran, our Sport Porridge Raspberry-Cocoa
combined with dates, cocoa powder, raspberries, sunflower and pumpkin seed protein powder is an ideal way to get your daily oat bran intake. The protein porridge is prepared in just three minutes and provides an optimal energy supply in the morning and especially before exercise. The high protein and fiber content gives you plenty of strength and energy.
Verival's sour cherry cocoa oat porridge also provides you with healthy oat bran. 77% oat bran combined with sour cherries, figs, rice flour, sunflower seeds, chocolate pieces, cocoa, raw cane sugar, cocoa butter, vanilla and almonds - a real treat!
And it's really quick too: pour 130 ml (depending on how runny you like it) of boiling water or 90 ml of hot milk (or a plant-based alternative) over 50 g (6 tbsp) of porridge in a bowl, stir, leave to soak for 3 minutes and enjoy warm. 'Overnight oats': Soak with a little more cold water or milk and leave overnight.
Conclusion
In summary, it can be said that oat bran is a real superfood that offers many health benefits. With its high fiber content, especially the fiber beta-glucan, it can help lower your cholesterol levels, especially LDL cholesterol. Beta-glucans promote the formation of bile acids from cholesterol in the liver, leaving less cholesterol in the blood that can be deposited in the vessel walls. This helps to prevent cardiovascular diseases. Learn more about oat bran and cholesterol.
These valuable dietary fibers are also able to stabilize your blood sugar level. The long-lasting feeling of satiety can also help you lose weight, as oat bran prevents hunger pangs. Furthermore, it has positive effects on your intestinal flora.
Last but not least, oat bran is considered to be rich in nutrients, trace elements and minerals such as magnesium, iron, manganese and zinc, as well as various B vitamins.
This makes oat bran a valuable addition to a balanced diet.
You can incorporate oat bran into your diet in a variety of ways, be it in muesli, yoghurt, smoothies or as an ingredient in baked goods. You can also add oat bran to savory dishes according to your personal taste.
To sum up, oat bran is an easy and tasty way to boost your health and improve your diet.
Oat bran – everything you need to know!
Frequently asked questions
Can you eat too much oat bran?
The recommended amount of oat bran for daily consumption is around 30 to 40 grams. It is important not to exceed this amount, as consuming too much oat bran can cause digestive issues. The swelling fibers in the bran can cause discomfort in the gastrointestinal tract if consumed in too large amounts.
How many tablespoons are 40 g of oat bran?
A quantity of 40 grams, which corresponds to 3–4 heaped tablespoons of oat bran, is the recommended daily dose to do your body good in terms of cholesterol levels, blood sugar regulation and digestion. 100 grams of oat bran contain around 6.2 grams of beta-glucan.
How much oat bran a day to lose weight?
If you want to include oat bran in your diet to lose weight, a daily amount of about 30 to 40 grams is recommended. The soluble fibers, especially beta-glucans, in oat bran can help lower cholesterol and promote a long-lasting feeling of satiety, which has a positive effect on your desired weight loss.
What is the best way to consume superfood oat bran?
Oat bran can be incorporated into your diet in a variety of ways. For example, you can process it into porridge, add it to muesli or yoghurt, mix it into smoothies, use it in baked goods or as a topping for salads and soups. However, it is also very important to drink enough fluids, as oat bran can absorb a lot of water and if you don't drink enough fluids, you may experience digestive problems.
Why should everyone eat oat bran daily?
There are a variety of health benefits associated with eating oat bran daily. Oat bran is rich in soluble fiber, especially beta-glucan, which has been shown to lower your cholesterol levels. In addition, oat bran helps to promote a long-lasting feeling of satiety, which is helpful for weight control. Oat bran can also help stabilize blood sugar levels, optimize your digestion and stool volume. All these health benefits make oat bran a valuable addition to your balanced diet.
Difference between oat flakes and oat bran
Oat flakes are made by rolling the whole grain of the oat. Since oat bran is made exclusively from the outer layers of the flour body, which are extremely rich in nutrients, oat bran can be said to be the essence of oat flakes. Oat bran contains the best of the oat grain – a real treasure! Incidentally, in addition to oat bran, there are also oat bran flakes. These are made from oat bran using a special process. They are particularly delicate and light.
