Bran, also known as miller's bran
, is the hard outer layers of cereal grain
. It consists of the combined aleurone and pericarp.
Along with germ, it is an integral part of whole grains, and is often produced as a by-product of milling in the production of refined grains. When bran is removed from grains, the grains lose a portion of their nutritional value.
Bran is present in and may be milled from any cereal grain
, including rice, corn (maize), wheat, oats, barley and millet. Bran should not be confused with chaff, which is coarser scaly material surrounding the grain, but not forming part of the grain itself.Bran is particularly rich in dietary fiber and essential fatty acids and contains significant quantities of starch, protein, vitamins, dietary minerals and phytic acid, which is an antinutrient that prevents nutrient absorption.
The high oil content of bran makes it subject to rancidification, one of the reasons that it is often separated from the grain before storage or further processing. The bran itself can be heat-treated to increase its longevity.
Oat Bran Produced by grinding oat groats or rolled oats
and separating the resulting oat flour into fractions with the bran fraction being not more than 50% of the original material. It is a source of beta-glucan soluble fiber.
Tips to use Oat Bran
1.Oat bran can be cooked as a hot cereal by mixing 1 part oat bran to two parts water and cooking it the same as you would cook oatmeal
2.Add a tablespoon or two to your yogurt, cottage cheese or a smoothie
3.Add it to an omelet
4.Bread meat, poultry, or eggplant with it
5.Sprinkle it on salad
6.Use it in place of bread crumbs when making meatloaf, meatballs and burgers
7.Mix it in a soup or stew8.Make flourless muffins and pancakes with it
Health Benefits of Oat Bran:
1. Helps in digestive system:
The primary benefit of Oat Bran is that it helps in healing the digestive system. Because oat bran is rich in soluble fiber it is good for the gut and helps in proper movement and detoxification of the system.
Good digestion is one of the most important factors for good health especially according to the alternative medicine system Ayurveda. They say that all ailments start from improper digestion.
Oat bran hence becomes a perfect choice as your low cost source of high energy fiber in your diet.
2. Helps in arthritis:
Because oat bran is rich in essential vitamins and minerals. It helps in improving the overall condition in arthritis.
It is a proven fact that people who suffer from arthritis get benefit from nutritional vitamins and mineral supplements. It is indeed one of the best remedy for people suffering from such ailments.
3. Oat bran benefits for gluten intolerant people:
Some people are intolerant to gluten. Because oat bran as a cereal does not contain gluten a type of sugar, it is harmless from people suffering from digestion related disorders.
4. Oat bran benefits for heart patients:
Oat bran surprisingly has many proven benefits for the heart. According to a study conducted at one of the doctors they found that oat bran helps in improving the lipid profile which in turn helps in reducing the bad cholesterol.
It is now even advertised as a natural herb that helps in reducing any heart problems.
5. Oat bran benefit stay young:
Because oat bran is rich in antioxidants it helps you in staying young forever. Certainly, there are other factors apart from diet that can help you in keeping a good health but oat bran tops the list of food prescribed by alternative medicine professionals to their clients.
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