Oat bran, 1 kg, Sanovita

Did you know that, if you are over 40 years old, you have been using oats in your diet for longer than you thought? This cereal has been on Romanian tables since the 80s, for breakfast, because it was the main ingredient of the coffee substitute familiarly called nechezol .

Contents :

1. Oat bran
a. What are oat bran
b. Obtaining oat bran
c. The nutritional properties of oat bran
d. The differences between oat bran and oat flakes
2. Why should we use oat bran?
a. The benefits of oat bran for the body
- The benefits of oat bran for the circulatory system
- The benefits of oat bran in weight control
- The benefits of oat bran on blood pressure
- The benefits of antioxidants from oat bran
- The role of oat bran in reducing cholesterol
- Oat bran and diabetes
- The benefits of oat bran on the digestive system
b. Slimming diets with oat bran
c. Detoxification diets with oat bran
d. The use of oat bran in cosmetics
3. Recipes with oat bran

Oatmeal

Oat bran is obtained from the outer part of the oat grain and contains protein, iron, calcium, phosphorus, magnesium, zinc, but few calories. They are used both in food and in cosmetics.
There are multiple recipes with oat bran - from bread to biscuits or yogurt with oat bran (effective in slimming belts).
The benefits of eating oat bran (recommended 3-5 times a week) are the reduction of cholesterol levels, protection against heart disease, reduction of blood sugar levels, stimulation of the digestive system, efficiency in weight loss. Since they do not have a strong taste, but rather a neutral one, it is recommended to be accompanied by dried fruits or vegetable milk. If you want to lose weight, you should, of course, avoid adding sugar, which gives a flavor preferred by many, but frustrates your efforts to remove extra pounds.

What is oat bran?

Our oats are a cereal cultivated in countries with a temperate climate, such as Romania, and for a long time used for animal feed. However, when scientists studied it closely and discovered its benefits for the body, they brought it to the table for consumers.

Bran (of oats, wheat, corn, etc.) represents the outer shell of a grain and contains an important part of the nutritional elements. When the respective cereals, in our case oats, are consumed as such, unprocessed, we are talking about whole grains, and their benefits are important. If in the past, tares were used for animal feed, as scientific studies highlighted the qualities given by the content of fibers, vitamins and minerals, nutritionists from all over the world began to recommend them for consumption.

Obtaining oat bran

Oat bran is obtained by shelling the grains and separating the outer shell from the core. Since they do not have a strong taste, but rather a neutral one, it is recommended to be accompanied in the diet by dried fruits or vegetable milk. If you want to lose weight, you should, of course, avoid adding sugar, which gives a flavor loved by many, but it frustrates your efforts to remove extra pounds.

Oat bran, like other cereals, can be stored even for several months in a cool and dry place. If the temperature in the room rises, they can be stored in the refrigerator. Both in the bran, whole grain, and flaked version, oats can be stored for several months (up to 1 year), as I said, in cool and dry places, in airtight packaging.

The nutritional properties of oat bran

In general, cereals are composed of three parts, each with a specific composition and benefits:

• the outer shell (tarata) contains fibers, Omega 3 acids, vitamins and minerals.
• the endosperm, i.e. the main part contains starch.
• the germs, the smallest part of the grain, are a good source of folic acid, vitamin E, phosphorus and magnesium.

100 g of oat bran contains approximately 246 calories and:

• 62.5 g carbohydrates
• 12.7g protein
• 9.5 g fat
• minerals: phosphorus, iron, calcium, magnesium, potassium, selenium)
• vitamins (vitamin K, E and those from the B complex, especially folic acid and choline)

The differences between oat bran and oat flakes

Many people tend to confuse oatmeal with oat bran. Both variants have as their starting point the same plant and a multitude of specific benefits, but the raw material itself differs. Oat flakes are obtained from the actual cereal, whole (that is, made up of the kernel and shell) or shelled (cleaned of the shell), while the bran represents only that outer shell. The bran of some cereals generally contains more fiber and a higher amount of certain nutrients than the kernel, so between the two categories the best choice is the first option, even if the bran does not taste as fine and the same consistency. For this reason, in a weight loss diet, for example, oat bran will be better than flakes and you won't have to worry about getting fat. But we will immediately discuss these aspects in detail. However, do not draw the conclusion from this that oatmeal does not have great health benefits either. On the contrary, they are also very good, but bran has the highest concentration of fibers and nutrients.

You will find both oat bran and oat flakes in health food stores, in grocery stores and on the SanoVita website at a very good price, one more reason to try to consume them regularly.

Why use oat bran?

The answer to this question could not be simpler: we use oat bran because it is extremely healthy. We will immediately detail all the benefits that derive from their nutritional content and you will understand why it is worth including them in your regular diet if you want to lose weight, detoxify your body, protect yourself from various ailments or simply feel better.

We must specify that oat bran does not contain gluten, so it can be consumed by people who suffer from intolerance to this compound.

The benefits of oat bran for the body

Oat bran has a multitude of uses precisely because it is beneficial for the body. Curds with tartar are indicated especially in diseases related to digestion and weight control, but also very good for detoxification. We will immediately discuss the most important of them.

The benefits of oat bran for the circulatory system

Oat bran lowers cholesterol, which directly influences good blood circulation. The cleaner the arteries, the more flexible they will be, and the blood will circulate more easily.

The benefits of oat bran in weight control

You don't have to worry that oat bran makes you fat. The calories they bring are related to the time in which oat bran maintains the feeling of satiety, with the amount needed to eliminate hunger, and only then can you draw conclusions. In short, in weight control programs, bars are recommended almost without exception.

In the famous Dukan diet, for example, oat bran is recommended both as an aid in the faster elimination of kilograms, but also to regulate possible constipation problems that may arise. The slow-release carbohydrates in the composition of oat bran help you feel full longer, eliminating the biggest danger of a person who wants to lose weight: hunger.

The benefits of oat bran on blood pressure

Good blood circulation means normal, balanced blood pressure. Oat bran has this effect on your body, regulating tension, so their consumption is recommended for people who suffer from cardiovascular diseases or have a negative family history in this direction.

The benefits of antioxidants from oat bran

The vitamins from the B complex present in oat bran have, in your body, an important antioxidant role, that's why regular consumption is strongly recommended by specialists.

The role of oat bran in reducing cholesterol

Following a faulty diet, cholesterol is deposited on the walls of the arteries. Initially, it reduces their flexibility, but in the most serious cases it can reach complete blocking. Foods that contain fiber, such as oat bran, have the property of lowering the level of bad cholesterol, freeing your arteries.

Oat bran and diabetes

Oat bran contains slow-release carbohydrates. This means that sugar is absorbed into the blood gradually and blood sugar is kept under control. After the studies carried out by American researchers clearly highlighted these aspects, oat bran began to be recommended to people suffering from diabetes.

The benefits of oat bran on the digestive system

I've said it several times so far, but we'll repeat it: good digestion is the first and one of the most important steps towards flourishing health. Foods rich in fiber, including oat bran, improve digestion, fight constipation, and help fight intestinal gas. Consumed with a liquid ingredient, oat bran is a tasty and nutritious meal, but also a natural element that helps your body function properly.

Slimming diets with oat bran

Weight loss diets with bran in general and weight loss diets with oat tarts in particular are highly appreciated, as they represent a natural and healthy way to eliminate extra pounds. Oat bran regulates blood sugar, maintains the long-term feeling of satiety (due to the fact that it swells with the liquids absorbed, both in your plate and later, in your stomach), which means that you will no longer feel the need to eat for a long period and, in this way, you will be able to control the feeling of hunger. In addition, thanks to the detoxifying effect, oat bran will also give you energy, so your weight loss diet will not be accompanied by the unpleasant effects of weakness and fatigue.

A diet with oat bran does not mean that you will only consume this food and nothing else: you can associate them, raw, with yogurt or vegetable milk and eat them for breakfast and/or dinner. If the lunch will be a light one, the effects will be seen in an extremely short time.

It is true that a diet that only contains oat bran is an extremely fast diet, but extreme solutions can be dangerous, so don't reduce your diet only to them and, anyway, before following such a program, it would be good to have a discussion with your doctor.

Detox diets with oat bran

On their way through the intestinal tract, the tares carry with them an important series of residues deposited over time, favoring their elimination. A one-week detoxification cure with oat bran can only be beneficial for your body, repeated whenever you feel the need, but especially after the festive periods, if you ate excessively.

Oat bran has no contraindications, but regardless of whether you want to lose weight or detoxify your body, exaggerating consumption at the expense of other foods is not a long-term solution, as it will deprive you of important nutrients.

We cannot say that there is a specific amount of oat bran recommended for an adult female, but consumption must be done regularly, 5 days out of 7 of the week, so that the effects are as visible as possible. However, if we reduce our daily diet exclusively to oat bran, possibly with a liquid food, in the medium or long term we will deprive the body of important nutrients. No matter how good tares are for the body, it is impossible for them to contain absolutely all the vitamins and minerals you need for the optimal functioning of your body.

The use of oat bran in cosmetics

Oat bran has moisturizing properties, which is why they can be used in cosmetic masks, but also for cleaning the face. A natural scrub with oat bran can be prepared right at home and helps you eliminate impurities, get rid of dead skin and restore the glow of your skin. You can combine them with honey, olive oil or even warm water.

Recipes with oat bran

Oat tarts can be included in the composition of numerous culinary preparations (all the more so as they do not alter their nutritional qualities after thermal preparation) and can be consumed at all times of the day, from breakfast, in combination with vegetable milk, snacks, lunch or dinner. Due to the fact that they provide energy and ensure the feeling of satiety for a long time, they are recommended especially in the morning or for a series of low-calorie snacks.

In children's diet, we can introduce oat bran after the age of 6 months, first in the form of porridge and only then, after the child chews very well, we also opt for the other preparation options.

Pudding with oat bran

Pudding with oat bran is one of the most loved dishes in which this food is used as an ingredient, because it is very simple to prepare, it goes equally well as breakfast, dinner or snack and can be enriched according to the taste of each consumer. To do it, combine 250-300 ml of vegetable milk with 6-8 tablespoons of oat bran and boil the resulting pudding for 5 minutes. During this time, we recommend that you chew continuously, so that it does not stick. If you prefer to sweeten the dish, do it after boiling with honey, dried fruits or very little brown sugar. The pudding can be flavored with vanilla, lemon peel or whatever you like more. As I said, oat bran does not lose its qualities after heat treatment, so your child will benefit from all the nutritional properties and a special taste.

If you don't want or don't have time to boil the oatmeal, don't worry, this is not mandatory. Both the combination of vegetable milk and oat bran, as well as certain recipes of biscuits with bran can be prepared without boiling, especially if you use (in the case of biscuits) an ingredient with a binding role, such as honey or date syrup.

Bakery products or cakes with oat bran

Oat bran can be added to bakery products and to many types of sweet or savory dough (homemade bread, cakes, pies, muffins, saltines, biscuits). They have a relatively neutral taste, but an extra fiber that your body needs.

Dukan dieters can make bread with oat bran or oat flour instead of regular flour, using only a few simple ingredients, such as water, yogurt and baking powder. Vegetarians can replace yogurt with vegetable milk and add inactive yeast flakes as a binding agent. The breads made in this way are baked in the oven and will replace the classic bread.

The cakes in which we replace flour with oat bran will have fewer calories, so they can be consumed occasionally by people who follow a program to eliminate extra pounds, provided they do not overdo it.

Here, then, how many benefits and in how many ways you can integrate oat bran into your diet.