Oat bran lies between the inedible hull and oat groat and can be found in steel-cut oats or sold separately as brans. They have many health benefits linked to improved heart health, reduced risk of constipation, blood sugar control, and reduced cholesterol levels.

Oat bran is the layer between the oat groat and the inedible oat hull. It is usually removed when groat is processed into oatmeal. You can enjoy oat bran by consuming steel-cut oats or purchasing oat brans sold separately. They are naturally gluten-free and make suitable alternatives to people with celiac disease or wheat allergy. However, processing and harvesting techniques may contaminate the brans with gluten, so you need to look for gluten-free versions of oat brans. Oat brans are healthy foods linked to good heart health, better control of blood pressure, healthy bowels, and fullness. Here are details about oat brans’ health benefits.

i.                    They have a rich nutritional profile

The nutritional profile of any food is critical in determining what contributions it makes to the body. Oat brans are healthy foods and so nutrient-dense. They pack as many carbs and fat as oatmeal, but fewer calories, making them less risky for unnecessary weight gains. For instance, a 219 g cup of cooked oat brans boasts 2 g of fats, 7 g of protein, 25 g of carbs, 6 g of fiber, yet all this comes with 88 calories only. Besides, you get 21%-29% of RDI of thiamine, magnesium, and phosphorus. Additionally, they are fairly packed with 4%-11% RDI of iron, zinc, and potassium minerals. This shows that oat brans are nutrient-dense, promote fullness because of the fiber content, and supply the body with fair amounts of vitamins and minerals.

ii.                  They increase the body’s total antioxidant count (TAC)

The total antioxidant count (TAC) is the measure of how many antioxidant compounds are there in the body. TAC is important since it informs how well the body is prepared to fight free radicals, preventing them from accumulating and resulting in oxidative stress. Every time you eat antioxidant-rich foods such as oat brans, you boost your TAC. Oat brans are packed with many polyphenol antioxidants, particularly avenanthramides, ferulic, and phytic acids. As such, they are linked to reduced risks of heart disease, obesity, and cancers.

iii.               Oat brans boost bowel functions

If you want to improve your bowel health and make your loo visits, you better include oat brains and other fibrous foods in your diet. Imagine that a 92 g jar of cooked oat brans supplies the body with a whopping 14.5 g of fiber! Fibers are necessary for bowel functions, whether in soluble or insoluble forms. For instance, insoluble fiber adds bulk to stool, making their passage easy. On the other hand, soluble fibers mix with food to form gelatins, which slows down bowel movement to allow enough action time, further promoting bowel health.

iv.               Oat brans are quite filling

Are you looking for something filling to eat and remain full for longer? You would better try oat brans which will help you fight starvation and eliminate the need to eat from time to time. Because of the brans’ insoluble and soluble fibrous content, they slow down digestion and absorption of carbs. As such, the stomach remains full for some time, and you will not need to snack out occasionally. Consequently, you can take oat brans alongside other meals to promote fullness and support your quest for weight loss.

v.                  Eating oat brans may help you reduce your blood sugar levels

Blood sugar levels are a risk factor for many chronic conditions, including diabetes type 2, obesity, and heart disease. In fact, the higher blood sugar levels you pose, the higher risk you have for these conditions. Thankfully, studies show that you can effectively scale down your blood sugar levels by taking oat brans. The fiber content of the brans slows down digestion and absorption of carbs, reducing the risk of blood sugar and insulin spikes followed by a sharp drop in energy levels that typically set the body in a rollercoaster sort of motion, increasing the risk of diabetes type 2. Additionally, brans have low sugar content and glycemic load (GL), and glycemic index (GI), showing that they don’t generally negatively affect blood sugar situation. Consequently, many diabetic patients.

vi.               Oatmeals promote heart health

The heart is one of the most critical organs, and the body relies on it for survival. As such, any factor negatively affecting the heart adversely affects the quality of life. Many people suffer from heart complications, making such conditions top the list of diseases that annually claim the highest number of lives. Thankfully, eating healthy whole foods such as oat brans goes a long way to boost heart health. First, brans control blood sugar and cholesterol levels, lowering heart risks. Secondly, antioxidants in oat brans, particularly avenanthramides, naturally lower systolic and diastolic pressures, protecting the blood vessels from unnecessary pressure. Third, antioxidants also prevent the oxidation of LDL (bad) cholesterols that would damage heart cells. Fourth, the antioxidants like ferulic and phytic acids ward off free radical accumulation, oxidative stress, and inflammation linked to higher risks of heart diseases.

vii.             Eating oat brans help relieve symptoms of irritable bowel diseases (IBD)

Crohn’s disease and ulcerative colitis are the two commonest forms of IBD, and eating oat brans can help reduce their risk. The dietary fibers are broken down into butyrate by the gut microbiome. Once they end up in the colon, they protect it from inflammation, reducing symptoms of IBD. IBDs can be fatal when they advance and become chronic, which is why adding fiber to your diet is a wise course.

viii.           Oat brans are ideal for weight loss

Are you trying to lose weight? You can increase the success rate of your quest by incorporating dietary fibers in your food. Oat brans, for instance, have 14.5 g of fibers in the 92 g jar, making them good for promoting fullness. They do this by raising the levels of peptide and cholecystokinin hormones for fullness.


Oat brans are the fibrous layers found beneath the inedible oat hull and above oat groat. They are nutrient-dense, fibrous, and come with fewer calories, making them ideal for boosting nutrient count without excess calorie intake. They have many health benefits, including lowering blood pressure, sugar, and cholesterol levels, promoting fullness, aiding with weight loss, promoting heart health, and reducing the risk of irritable bowel diseases (IBDs).

MS, Lund University, Sweden

Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.

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