Oat bran is high in fiber but low in fat and cholesterol. Hence, they should be made a part of the daily diet. Including oat bran in the diet will also make up for the daily fiber requirement of the body.
Bran is the hard outer layer of any grain, which consists of aleurone and pericarp. It is an integral part of whole grain and is a by-product of milling of refined grains. Bran is present in, and often milled from, almost all cereal grains including rice, corn, wheat, oats, barley and millet. It is important not to confuse bran with chaff. Chaff is a coarser scaly material that surrounds the grain but does not form a part of the grain itself.
Bran is rich in dietary fiber, vitamins, dietary minerals, proteins and starch. Like any other bran, oat bran is the outer husk of the oat grain, which is often discarded during milling. If the bran is left on to the grain, the grain is then known as whole grain. Oat bran is sold separately as well. People, who want to make up for their fiber deficiency often buy this. There are number of ways in which oat bran can be used.
Oat Bran Nutrition
The number of calories in the bran of oats is 231 per serving of 1 cup. The total fat content is 6.6 grams. The breakage is 1.2g saturated fat, 2.6g polyunsaturated fat and 2.2g monounsaturated fat. Oat bran is recognized as a food as well as a herb. It contain Vitamin B, protein, fats, minerals and heart-healthy soluble fiber known as beta-glucan. When it is eaten regularly, oat bran helps in lowering the overall cholesterol level within a very short span.
At the same time, it is also useful in lowering bad cholesterol (LDL) and raise levels of good cholesterol (HDL). Oat bran should be consumed by diabetics as it reduces blood glucose and insulin responses. Controlling of both blood glucose and insulin levels is necessary for preventing many of the complications associated with diabetes. According to studies conducted, oat bran favorably alters metabolism. Some studies have also point to the fact that oat bran helps in lowering blood pressure.
Oat Bran Substitute
Wheat bran is often used as an oat bran substitute, although it is dry when compared to the latter and also has a less appealing flavor. Some people also recommend the use of oatmeal as a substitute for oat bran.
Recipes Using Oat Bran
In case you do not like the taste of oat bran, you can go through the various oat bran recipes and make great treats for yourself using this nutritious food article.
Oat Bran Muffins
This recipe makes delicious and light muffins. You can use different fruits, such as blueberries, strawberries, canned peaches, etc. I like them best served with fresh strawberries.
Ingredients
- Oat bran 1½ cups
- All-purpose flour 1½ cups
- Brown sugar ½ cup
- Baking soda 2 tsp
- Baking powder 2 tsp
- Ground cinnamon 1 tsp
- Salt ½ tsp
- Applesauce 1⅛ cups
- Egg substitute ½ cup
- Canola oil 2 tbsp
- Vanilla extract 1 tsp
- Blueberries 1½ cups
- Chopped pecans ¼ ounce
- Low fat granola ½ cup
Method
- Preheat the oven to 400 degrees Fahrenheit, line muffin pan with paper muffin liners and spray liners with cooking spray.
- In a large mixing bowl, mix oat bran, all-purpose flour, brown sugar, baking soda, baking powder, cinnamon and salt.
- In another bowl, blend applesauce, egg substitute, canola oil and vanilla extract, till well mixed.
- Now add the applesauce mixture to the flour mixture.
- Then fold in the blueberries and pecans.
- Spoon the batter into the muffin cups and sprinkle granola over it. Do not forget to press granola lightly, so that it sticks to the batter.
- Bake the muffins for 18 minutes in the oven.
- Insert a toothpick into a muffin. If it comes out clean, then the muffins are baked.
- Let them cool on the wire rack for some time before you savor them.
Oat Bran Cereal Banana Cake
Once you taste this banana cake, you will never go back to the regular banana cake recipe.
Ingredients
- Oat bran cereal 1½ cups
- All-purpose flour 1½ cups + 1 tbsp (divided)
- Pitted dates (chopped) 1 cup
- Brown sugar ⅓ cup
- Butter (softened) ¼ cup
- Mashed ripe banana 1 cup
- Frozen egg substitute (thawed) ¾ cup
- Vanilla extract 1 tsp
- Baking powder 2 tsp
- Baking soda 1 tsp
- Ground cinnamon 1 tsp
- Walnuts (chopped) 2 tbsp
- Water ½ cup
- Cooking spray
Method
- Coat the bottom and sides of a baking pan with cooking spray and dust with 2 teaspoons of flour and keep aside.
- Toss dates with about 1 teaspoon of flour and keep aside.
- With an electric blender, cream sugar and butter at medium speed until the mixture becomes fluffy.
- Now add mashed banana to the mixture and blend well.
- Then stir in thawed egg substitute, water and vanilla into the mixture.
- Now combine oat bran, all-purpose flour, baking powder, baking soda and ground cinnamon into the banana mixture. Continue to beat till smooth batter is formed.
- Then stir in the dates.
- Now pour the batter into the prepared baking pan and sprinkle walnuts over it.
- Let the cake bake for 25 minutes at 350 degrees, until wooden pick inserted in the center comes out clean.
- Then let the cake cook completely on a wire rack.
Are you confused between oat bran and oatmeal? Relax, the basic material used to make both are the same. Oatmeal is rolled oats whereas oat bran is flattened groats with the flour separated. Looking at the difference, nutritionally, oat bran is richer in fiber and protein as compared to oatmeal. Therefore, often, oat bran is preferred over oatmeal.