Oat Bran: Nutritional and Cooking Properties

d "oats is a waste from the refining of OATS (usually Avena Sativa), a cereal that has been cultivated for more than 4,500 years in Europe and the Middle East.

Shutterstock

Oats are a product that, like many other cereals, has always been used for feeding the lower social classes or for livestock, while wheat, considered the most valuable grass, was used in bread making destined to feed the classes. higher social levels.

Although oats cannot be used in bread making, as it is gluten-free, its nutritional quality is comparable - and in some ways superior - to that of wheat ... but what about bran?

Broadly speaking, it is possible to define that, compared to refining flour, the bran of ALL cereals contains greater portions of dietary fiber and proteins, a fair amount of polyunsaturated fatty acids and an excellent supply of magnesium and niacin. However, having to choose what type of bran to buy, in order to integrate our diet, it would be advisable to make a comparison between the most commonly available brans on the market: wheat bran and oat bran.

Nutritional composition of wheat bran per 100 grams of edible portion: Nutritional composition of oat bran per 100 grams of edible part:

Power KCal 206 246 Waterfall g 8.2 6.6 Protides g 14.1 17.3 Lipids g 5.5 7.0 Saturated g 0.89 1.33 Monounsaturated g 0.87 2.38 Polyunsaturated g 2.82 2.77 B.C. Linoleic g 2.63 2.65 Linolenic Ac g 0.19 0.12 Cholesterol mg 0 0 Carbohydrates g 26.6 27.4 Simple g 3.8 1.5 Total fiber g 42.4 15.4 soluble g 1.3 ND insoluble g 41.1 ND Iron g 12 5.4 Magnesium mg 550 235 Thiamine mg 0.89 1.17 Niacin mg 29.6 0.93 Tocopherol mg 1.6 0.1 overall, as oat bran boasts a caloric potential 20% higher than that of wheat.

With regard to macronutrients, oat flour has a higher quantity of lipids and proteins than the other, but at the same time higher amounts of saturated and monounsaturated fatty acids are recognized, while the polyunsaturated ones are almost superimposable to wheat bran; on the contrary, simple carbohydrates are present in lower quantities in oatmeal.

Regarding iron and magnesium, wheat bran provides DOUBLE quantities of it compared to oat, while for vitamins the comparison seems much more articulated. Wheat bran has higher quantities of Tocopherol, while oat bran contains doses more important than Thiamine, but between the two products the greatest difference is given by the quantities of Niacin: from the data it seems that wheat bran contains over 30 times more, but any laboratory or printing errors are not excluded. but not least, the difference in dietary fiber intake; also in this case wheat boasts almost triple quantities compared to "oats, even if the tables do not provide the details of the soluble / insoluble distribution of the latter". In any case, oat is traditionally considered a good source of soluble fiber, in this sense more generous than other cereals; it is therefore likely that even oat bran contains much higher percentages of soluble fiber than wheat bran.

Oat bran is a product that can replace or supplement wheat bran; certainly, as it contains lower quantities of fibers, it is more suitable for those who do NOT need a significant integration of fiber in order to regulate intestinal activity.

• Foods rich in insoluble fiber (wheat bran): retain water and increase fecal mass accelerating intestinal transit → indicated in case of constipation and constipation

• Foods rich in soluble fiber (oat bran): they form a sort of gelatinous and viscous mass → increase the sense of satiety, reduce the absorption of lipids and dietary carbohydrates, improve glycemic control

, delicious and at the same time useful for awakening the lazy intestine in case of occasional constipation.



Laxative cookies without butter

Problems with playing the video? Reload the video from youtube.

• Go to the Video Page
• Go to the Video Recipes Section
• Watch the video on youtube

Other Cereals and Derivatives Amaranth Wheat starch Corn starch Rice starch Modified starch Oat starch Bulgur Whole grains Corn Flakes Crackers Oat bran Bran Cus cus Amaranth flour Oat flour Buratto flour Spelled flour Buckwheat flour Corn flour Corn flour Millet Barley flour Quinoa flour Small spelled flour (Enkir) Rice flour Rye flour Sorghum flour Flour and semolina Whole wheat flour Manitoba flour Pizza flour Spelled Rusks Focaccia Nuts Wheat or wheat Wheat germ Burnt wheat Buckwheat Breadsticks Oat milk Rice milk Corn Maizena Malt Millet Muesli Barley Stale bread Unleavened bread and Pita Bread Carasau bread Egg pasta Rice pasta Wholemeal pasta Piadina Small spelled Pizza Pop corn Baked goods Quinoa Rice Basmati rice Converted rice White rice Rice Wholemeal Parboiled Rice Puffed Rice Venus Rice Rye and Horned Rye Semolina Semolina Sorghum Spaghetti Spelled Teff Tigelle Triticale OTHER ARTICLES CEREALS AND DERIVATIVES Categories Food Alcoholics Meat Cereals and derivatives Sweeteners Sweets Offal Fruit Dried fruit Milk and derivatives Legumes Oils and fats Fish and fishery products Salami Spices Vegetables Health recipes Appetizers Bread, Pizza and Brioche First courses Second courses Vegetables and Salads Sweets and Desserts Ice creams and sorbets Syrups, liqueurs and grappas Basic Preparations ---- In the Kitchen with Leftovers Carnival Recipes Christmas Recipes Dietary Recipes Light Recipes Woman's Day, Mother's Day, Dad's Day Functional Recipes International Recipes Easter Recipes Recipes for Celiacs Recipes for Diabetics Holiday Recipes Valentine's Day Recipes Vegetarian Recipes Protein Recipes Regional Recipes Vegan Recipes