Oat Bran
Oat bran is one of the most nutritious and versatile grains on the planet. It has been used as a food ingredient, an herbal remedy, and even a beauty treatment since ancient times. This humble grain packs a big punch in terms of nutrition, containing a variety of vitamins, minerals, and antioxidants that can have profound and wide-ranging effects on your health. Read on to discover all the amazing benefits of oat bran and why you should try it today.
What Is Oat Bran and Where Does It Come From?
Oat bran is the edible outer layer of the oat grain. It is removed from the grain before the oats are processed into flakes, and is similar to the outer layers of many other grains, such as wheat bran or rye bran.
Oats themselves have been an important part of human diets for centuries, and are one of the oldest and most widely grown grains in the world. They are native to Europe and Asia, and were adapted for cultivation in North America by colonists in the 17th century. Today, most global oat production takes place in Canada, the United States, and a handful of European countries.
Nutritional Benefits of Oat Bran
Oat bran is nutritionally superior to other grains, including processed grains, which makes it a great superfood. It’s packed with essential vitamins and minerals, as well as plenty of fiber, protein, and healthy fats. Here’s what you get in a one-cup serving:
•Calories: 170
•Total fat: 3 grams
•Total carbohydrates: 28 grams
•Fiber: 10 grams
•Protein: 10 grams
•Vitamin B1 (thiamine): 37% of the Daily Value
•Vitamin B6 (pyridoxine): 13% of the Daily Value
•Calcium: 4-5% of the Daily Value
•Iron: 15-20% of the Daily Value
•Magnesium:15% of the Daily Value
•Manganese: 30% of the Daily Value
•Zinc: 8% of the Daily Value
The fiber in oat bran is particularly beneficial. Not only does it help keep you regular, it also helps to reduce bad cholesterol levels, which can lead to a reduced risk of heart disease. The protein in oat bran can aid muscle growth and development, while the minerals and vitamins help the body maintain overall health.
Health Benefits of Oat Bran
The health benefits of oat bran are impressive. Here are just some of the ways it can boost your wellbeing:
• Improves Digestive Health: The high fiber content helps to keep your digestive system healthy, regular, and functioning efficiently. This can improve nutrient absorption, reduce symptoms of irritable bowel syndrome, and even aid in weight loss.
• Lowers Cholesterol: Studies have shown that consuming oat bran can reduce cholesterol levels and the risk of heart disease. The fiber helps to bind cholesterol in the stomach, preventing it from getting into the bloodstream.
• Boosts Energy: The carbohydrates and B-vitamins in oat bran can give you an energy boost, without the crash that can occur after eating processed grains.
• Regulates Blood Sugar: Eating oat bran can help to control blood sugar levels. The fiber slows down digestion and helps maintain stable blood sugar levels after meals.
• Aids in Weight Loss: Because fiber helps you feel fuller longer, consuming oat bran can be an effective way to lose or maintain weight.
Adding Oat Bran To Your Diet
There are lots of delicious ways to incorporate oat bran into your diet. It can be added to cereal and smoothies, used as a replacement for breadcrumbs in recipes, or cooked up as a hot cereal. You can also use it to make muffins, pancakes, and other baked goods.
Oat bran is even a great addition to non-food items, such as facial scrubs, soaps, and facial masks. These unique beauty treatments use the exfoliating properties of oat bran to help promote healthier skin.
Conclusion
Oat bran offers a wide range of health benefits, including improved digestion, lowered cholesterol levels, and increased energy. It is also an excellent source of fiber and packed with important vitamins and minerals. Oat bran is delicious and easy to add to your diet, so it’s worth giving it a try. Not only will you benefit from the nutritional content, but you may also fall in love with this incredible superfood.
Oat bran is a healthy, tasty addition to many meals. It has a pleasant, nutty flavor and is loaded with vitamins, minerals, and dietary fiber. But how exactly is oat bran created, and how does it ultimately make its way from field to dinner plates all over the world? Keep reading to learn more about this delicious ingredient and its journey.
What is Oat Bran?
Oat bran is the outer layer of the oat grain, which is derived from the common oat plant, also known as Avena sativa. This layer of bran is extremely rich in dietary fiber and essential minerals. To create oat bran, the grain is first steel-cut or milled. Steel-cutting removes the hull from the grain, while milling further crushes the grain into flour. From there, the oat bran is separated and collected.
Harvesting and Processing
Oat bran is harvested in much the same way as regular oat grains, although it must be done by hand to ensure that the bran is not crushed during the process. For this reason, oat bran is typically harvested by small and local growers. Oat production begins with planting the seeds in the spring, followed by harvesting the seeds in early August. After harvest, the oats and oat bran must be dried and in some cases stored for future use. The oats and bran are then threshed, or separated from the straw, hulls, and other plant residue. This is a process the requires machines to be done efficiently. After the oats and bran are threshed, they are sent to a mill to be cut, crushed and cleaned, depending on their intended use.
Packaging and Transportation
Once the oat bran is processed, it is packaged into containers. In most cases, the oats and bran are sent directly from the farm to a processor that specializes in milling, packaging and transportation. From there, the oat bran is sent to warehouses and distribution centers around the world, allowing it to be shipped to stores and restaurants. Depending on which country the oat bran is being shipped to, additional shipping containers may be used in order to ensure the safety of the product.
At the retail level, oat bran is typically found in boxes, jars or other containers, depending on the country and market in which it is sold. In some cases, the product is shipped to retailers in bulk, who then package it in their own containers. Either way, the oat bran is packaged in a way that will preserve its freshness and nutritional value.
From the Field to Your Plate
Now, it is time to get the oat bran on your plate. Depending on how you intend to use the oat bran, you will likely find it in the store in a variety of forms. These can include ground oat bran, steel-cut oat bran, and flakes. Once you've chosen your oat bran of choice, it's time to prepare it. Depending on the type of oat bran, preparation will vary to allow the oat bran to reach its full potential. For example, ground oat bran can typically be eaten raw or heated, while steel-cut or flaked oat bran is best boiled.
Oat bran can also be used in a variety of recipes, from cereal to baked goods and even pizza crust. It is also used as a topping for yogurt, salads, and other meals. Either way, oat bran is an incredibly versatile ingredient that can provide an extra crunch, flavor and nutritional boost to your meal.
Oat bran is an incredibly versatile and nutritious addition to many meals. This incredibly wholesome grain is grown and harvested on small farms around the world, and then processed, packaged, and shipped around the entire world. Thanks to its easy preparation and variety of uses, oat bran can make its way from field to plate in no time.
So next time you reach for oat bran, remember all of the effort it took to get it to your table. And if you’re feeling creative, try out a few oat bran recipes and make your own delicious dishes. Your stomach and taste buds will thank you!
| Vitamin E | 0.00101 grams | |
| Vitamin K | 0.0032 mg | |
| Vitamin B1 | 0.00117 grams | |
| Vitamin B2 | 0.22 mg | |
| Vitamin B3 | 0.93 mg | |
| Vitamin B4 | 0.0322 grams | |
| Vitamin B5 | 0.00149 grams | |
| Vitamin B6 | 0.17 mg | |
| Vitamin B9 | 0.052 mg |
| Calcium | 0.058 grams |
Daily Value 1.3 g
|
| Iron | 0.00541 grams |
Daily Value 0.018 g
|
| Magnesium | 0.235 grams |
Daily Value 0.4 g
|
| Phosphorus | 0.734 grams |
Daily Value 1.25 g
|
| Potassium | 0.566 grams |
Daily Value 4.7 g
|
| Sodium | 0.004 grams |
Daily Value 2.3 g
|
| Zinc | 0.00311 grams |
Daily Value 0.011 g
|
| Copper | 0.4 mg |
Daily Value 0.9 mg
|
| Manganese | 0.00563 grams |
Daily Value 0.0023 g
|
| Selenium | 0.0452 mg |
Daily Value 0.055 mg
|
| Tryptophan | 0.335 grams | |
| Threonine | 0.502 grams | |
| Isoleucine | 0.668 grams | |
| Leucine | 1.374 grams | |
| Lysine | 0.76 grams | |
| Methionine | 0.335 grams | |
| Cystine | 0.576 grams | |
| Phenylalanine | 0.908 grams | |
| Tyrosine | 0.668 grams | |
| Valine | 0.964 grams | |
| Arginine | 1.279 grams | |
| Histidine | 0.41 grams | |
| Alanine | 0.872 grams | |
| Aspartic Acid | 1.576 grams | |
| Glutamic Acid | 3.748 grams | |
| Glycine | 0.947 grams | |
| Proline | 0.982 grams | |
| Serine | 0.89 grams |
| Total Sugars | 1.5 grams |
per 100g
|
| Lauric acid (12:0) | 0.03 grams |
|
| Myristic acid (14:0) | 0.02 grams |
|
| Palmitic acid (16:0) | 1.13 grams |
|
| Stearic acid (18:0) | 0.07 grams |
|
| Total Saturated fatty acids: | 1.25 g | |
| Oleic acid (18:1) | 2.36 grams |
|
| Palmitoleic acid (16:1) | 0.01 grams |
|
| Total Monounsaturated fatty acids: | 2.37 g | |
| Linolenic acid (18:3) | 0.12 grams |
|
| Linoleic acid (18:2) | 2.65 grams |
|
| Total Polyunsaturated fatty acids: | 2.77 g | |
