Oat bran

From the oats arises the oat bran, the outer layer that covers the grain. This has more fiber and protein than other cereals and less carbohydrates, so that with these two things they make it one of the super foods that nature gives us.

A tablespoon of oat bran provides us with 24 calories of energy. People who regularly take oat bran will help avoid constipation. 

Oat bran provides many benefits for the body, B vitamins and large amounts of fiber. Next we tell you what their greatest virtues.

Properties of oat bran

It is a food with high mineral and vitamin content. Protein, carbohydrates, and more dietary fiber than other grains. For 100 grams of food we will obtain these nutritional values:

• 358 calories.
• Fat 8,7 grams.
• Saturated fat 1,6 grams.
• Monounsaturated fat 3,5 grams.
• Polyunsaturated fat 3,6 grams.
• Carbohydrates 44,1 grams.
• Sugars 1,4 grams.
• Dietary fiber 16,5 grams.
• Proteins 17,6 grams.

Thanks to the large amount of fiber, especially soluble fiber, it makes us feel full once we consume it for a longer time. Delays the feeling of hunger and slows down the assimilation of sugar and reduces cholesterol levels.

It helps intestinal transit and prevents constipation, as well as many other digestive diseases. The recommended daily dose of oat bran is two to three heaping tablespoons, that is, 40 daily grams. It can be consumed mixed in milk, coffee, yogurt, in smoothies, cakes or pastries.

Benefits of oat bran

What we highlight most about the bran is its satiating propertyTherefore, it is one of the most used resources to lose weight. It absorbs a large amount of liquid and increases its volume, expands in the stomach and reduces appetite.

• Lowers high cholesterol levels.
• Prevents diabetes. 
• Reduces the feeling of hunger.
• Regulates the intestinal transit, prevents or relieves constipation.
• Thanks to multiply its volume, helps to lose weight because we feel full.

If it is abused, it can be a caloric product, but it has benefits and perfect nutrients for our body. Therefore, its regular consumption is recommended to obtain good levels of fiber but it should not be abused.

Oat bran for weight loss

For a few years this food became fashionable among the sector of society that sought to lose weight thanks to the Mr. Dukan's controversial diet, a French doctor who launched a new weight loss method that promised to lose a lot of weight in a short time with a protein diet plan.

Large amounts of advice and recipes based on this product circulate on the Internet, if you cannot find it in almost any store or only in specialized stores today we can find it in all supermarket chains.

Next we will tell you what are its virtues that will help you to lose those extra kilos.

• The outer layers of oats They provide great benefits and nutrients for our health. Regulates cholesterol and keeps blood sugar levels in check.
• It is a powerful natural satiating, It is a cereal that if consumed with a large amount of liquid makes its volume increase up to 20 times more, making us feel full for longer.
• It is very rich in fiberThis helps us to regulate intestinal transit, slows down the absorption of fats and gives us a feeling of satiety and energy for a longer time.
• Contains mucilageThis means that oat bran improves and speeds up metabolism. In addition, it also contributes to the absorption of toxins.

The bran will help you feel satiated for longer, so you will avoid thinking about food all the time and thus you will gradually begin to lose weight. Also, as it delays the absorption of fats and speeds up the metabolism that will give your body a boost to shed those extra pounds.

El oat bran it can be accompanied and can be used in many culinary preparations so that you never get tired of this food. Here are some ideas:

• Mix with skimmed yogurts, is an ideal alternative to start the day with energy.
• Put a few tablespoons in the skim milkThis will make a kind of porridge very pleasant to taste and that will satiate you until lunchtime.
• In juices or smoothies, you can add a tablespoon to your favorite juice or smoothie so that it can have another texture and another flavor. That shake will fill you up and help you lose weight.
• In salads, you can add raw oat bran to give a different touch to your salads.