Oat bran: benefits and harms for health

Author: Darina Ladoga - amateur athlete.
2018-09-06

Bran from various crops has long secured a stable place on our table. For the last five years, wheat, barley, corn, and oat bran have been available in any supermarket, with oat bran being the most popular.

Oats can be used to make many products: porridge, cereals, flakes, and even milk (though this is still a somewhat controversial product). Oat bran can be considered a treasure trove of vitamins and minerals for the human body. However, even when consuming this product, not everyone knows what oat bran is.

Oat bran is the hard outer shell of the grain, which is removed during the production of cereals and flour. It is not the familiar store-bought flakes, but rather crushed oat husk, which contains much more vitamins than the flakes.

Now, let's talk in more detail about the benefits of this unassuming product.

What Are the Benefits of Oat Bran?

1. Oat bran is rich in vitamin C. Many people try to consume foods high in vitamin C more often during the autumn-winter period to prevent colds. However, few know that vitamin C is very important for heart function. This is one of the reasons to include oat bran in your diet. Additionally, oat bran contains a lot of fiber (15-26%), unlike traditional oatmeal (7%), which promotes a more effective elimination of cholesterol — the number one enemy for the heart. By the way, if we compare the efficacy of oat and wheat bran in this regard, research conducted in Australia indicates that oats have the advantage.

2. Oat bran is effective for diabetes. Bran belongs to the category of foods with a low glycemic index, and the high fiber content helps regulate blood sugar levels. Such foods do not cause sharp spikes in sugar levels, unlike fast carbohydrates. Therefore, regular consumption may reduce the need for insulin. One study found that beta-glucans reduce glucose concentration in the blood.

3. Increased disease protection. Immune cells in our bodies have special receptors that absorb beta-glucan, which in turn increases the activity of leukocytes and thereby enhances protection against ailments. Beta-glucan is also used to treat chronic fatigue syndrome and to boost immunity during chemotherapy.

4. Cleansing of the gastrointestinal tract. Bran performs a "sweeping" function, meaning it removes toxins, waste, and diseases from the gastrointestinal tract. Often, animals fed bran in industrial conditions have good muscle mass, a silky mane, and "do not complain" about intestinal function.

5. The weight loss process is initiated. When entering the stomach, bran expands 25 times under the influence of water, creating a feeling of fullness that lasts for a long time. Moreover, the fiber in bran stimulates peristalsis, preventing fats from being absorbed and instead promoting their elimination.

Are Oat Bran Harmful?

Is it possible for such a healthy product to have a downside?

Some sources suggest that bran should be consumed in moderation (1 tablespoon, a maximum of 3 tablespoons per day). What is the reason for this?

The issue lies in the content of phytates, specifically phytic acid (hexaphosphate or IP6). This anti-nutrient, which is also found in nuts and seeds, binds minerals (iron, zinc, phosphorus) in the gastrointestinal tract, which are then excreted as waste. However, it does not negatively impact digestion.

Does that mean we should give up oat bran despite its benefits?

Not necessarily, as the concentration of phytates can be reduced through several methods:

1. Heat treatment. Baking dishes and pies made with oat bran can contain 30-50% less phytates. Warm water can also be used when soaking the bran. However, these measures are often insufficient.

2. Long soaking. In the soaking process, sprouting begins, and the amount of phytates decreases. Oat flakes need to be soaked for at least 10-12 hours.

3. Sprouting. To initiate the process of releasing phytates, grains need to be sprouted. This takes from 12 hours to several days. Just remember to change the water every 10 hours.

4. Adding vitamin A and beta-carotene. In 2000, a study demonstrated that these substances form a bond with iron, preserving its solubility and preventing the negative impact of phytates.

5. Using acid. When soaking bran, you can add some kind of acid, such as lemon juice. Research has shown that acid helps bind phytates and iron. However, you need to know the ratio: 100 ml of acid counters 30 ml of phytates.

6. Using proteins. If you add protein to the bran, it can enhance the absorption of zinc and iron. Therefore, it's good to add bran to cottage cheese, meat patties, and other protein-rich foods.

Oat bran has undeniable benefits for the entire body; it is essential for everyone, especially considering the current composition of supermarket products. After all, 80% of us consume only store-bought food. This is not a criticism of such consumers; it is genuinely hard to find truly ecological products today, rather than those that merely have an "eco-" label on the packaging.

Yes, such stores do exist. For example, in Germany, there is a small network of such stores (they don’t even have a brand name) where local farmers bring in products they grow themselves every day. Prices there are three times higher than in regular supermarkets. But even considering the affluence of Germans, not everyone can afford to shop there.

Furthermore, oat bran is a cheaper equivalent to superfoods such as fiber. On Hype.ru, I wrote about other cheaper alternatives to popular superfoods that can be found in any supermarket.