Oat bran is the husk of oat grains, rich in fiber, vitamins, and minerals:
Oat bran not only aids in improving digestion but also helps maintain blood sugar levels, which is especially important in today’s world where many suffer from various metabolic diseases.
Nutritional Value
Oat bran contains about 246 calories per 100 grams, with a high content of carbohydrates (66 g), proteins (17 g), and fats (7 g).
The glycemic index of oat bran is 49, making it less suitable for low-carbohydrate diets.
Although oat bran is a source of fiber and other beneficial nutrients, it is not entirely suitable for a keto diet. The main reason is its carbohydrate content: 100 grams of oat bran contains about 66 grams of carbohydrates, which significantly exceeds the permissible limits for a keto diet.
Instead of oat bran, it’s better to use flax bran. Wheat or rye bran can be used as a last resort.
Lipid Profile
Oat bran contains a low amount of fats, making it a beneficial component of the diet. The lipid profile of oat bran includes:
- Saturated fats: approximately 1-2% of the total fat volume.
- Monounsaturated fats: about 0.5-1% of the total fat volume.
- Polyunsaturated Omega-3 ALA: less than 0.5% of the total fat volume.
- Polyunsaturated Omega-6 LA: about 1-2% of the total fat volume.
Interesting Facts About Oat Bran
Rich in fiber. They contain both soluble and insoluble fiber, which helps improve digestion and promotes a feeling of fullness.
Controls blood sugar levels. Due to their ability to slow digestion, they can help maintain stable blood glucose levels.
Helps combat constipation. Their high fiber content promotes regular and healthy bowel movements.
Used as a flour substitute. They are used in gluten-free recipes for baking bread and other pastries.
Low glycemic index. This makes them an excellent choice for people monitoring their blood sugar levels.
Beneficial for the cardiovascular system. They help improve heart health due to their effect on cholesterol levels and blood pressure.
Probiotic. They support the health of gut microbiota, promoting the growth of beneficial bacteria.
Used in cosmetic procedures. Due to their moisturizing properties, they are added to various masks and scrubs for the skin.
Options on iHerb
| Product | Price, $ |
|---|---|
Bergin Fruit and Nut Company, Oat Bran, 32 oz (907 g) | 11.92 |
Bob's Red Mill, Oat Bran Hot Cereal, Gluten Free, 1 lb (454 g) | 7.16 |
Bob's Red Mill, Organic High Fiber Oat Bran Hot Cereal, 18 oz (510 g) | 9.12 |
Bob's Red Mill, High Fiber Oat Bran Hot Cereal, 40 oz (1.13 kg) | 14.52 |
Good Sense, Sesame Oat Bran Sticks, Savory, Crunchy, 5 oz (142 g) | 4.36 |
NOW Foods, Real Food, Organic Oat Bran, 14 oz (397 g) | 7.55 |
