How Much Oat Bran Per Day? Effect and Tips for Consumption

Oat bran is healthy. How much of it is recommended per day so that it can have a positive effect is currently still being discussed. We have briefly summarized here what oat bran does and what quantities you can easily incorporate into your diet.

How much oat bran is recommended per day

Many mueslis and porridges contain healthy oatmeal , but oat bran is a different story. So far not very many people know and use them. It is also full of good content and is an ideal complement to the popular flakes.

• In contrast to oat flakes – which are made from the whole oat grain, steamed and rolled flat – oat bran is only obtained from the outer layers and the germ of the oat grain. The bran is available as a coarse-grained, slightly floury product, but also flattened as oat bran flakes , which are sometimes easier to work with.
• The outer layers of the oats contain a large part of the beneficial ingredients of this valuable cereal grain. These include various B vitamins, magnesium, iron, zinc, selenium and fiber that is healthy for the intestines, such as soluble ß-glucan.
• The ß-glucan in particular seems to be the key to the health benefits of oat bran. Oat bran contains about twice the amount of oatmeal.
• ß-Glucan, and thus also oat bran, can lower cholesterol levels, lower blood sugar levels, support intestinal health and thus immune fitness. Oat bran is also sometimes recommended for weight loss, as it improves satiety with a relatively low calorie intake. It also helps against constipation.
• The amount of ß-glucan required for an effect is currently being discussed scientifically. A very common recommendation, which can also be easily implemented in practice, is at least 3 milligrams of ß-glucan per day. Converted to oat bran, this makes about 40 grams, which is about two heaped tablespoons.
• However, there are also studies that state that the small amount of 3 grams of ß-glucan would not be sufficient for health effects. Amounts up to 10 grams of beta glucan are discussed here. However, taking this alone as a supplement with oat bran would mean an unrealistically high consumption of up to 150 grams. You can try to reach your intake by fortifying various foods such as pastries or soups and stews.
• In addition, scientists draw attention to another ingredient in oat bran that could support cardiovascular health: so-called avenanthramides, substances that belong to the polyphenols. These could offer some protection as they are supposed to have a relaxing effect on the blood vessels.

Oat and wheat bran – both recommended

Wheat bran is also a tip among health-conscious people. But there are clear differences between the two types of bran.

• When it comes to ß-glucan, oat bran is clearly ahead. On the other hand, wheat bran offers other dietary fibers that, among other things, enjoy the reputation of being able to bind toxins in the intestine and thus promote their elimination.
• Wheat bran also contains ferulic acid, which is said to have a protective effect against colon cancer.
• For people with gluten intolerance, however, it is advisable to rely on oat bran for health effects. Make sure it is labeled gluten-free and comes from safe, uncontaminated cultivation and processing.
• Because pollutants can accumulate in the outer surface layers of the grains, especially in the case of grain products, it is worth looking out for organic goods when buying them. Cultivation and processing guidelines here ensure that no artificial fertilizers and no harmful pesticides are used.
• How you incorporate the consumption of oat or wheat bran into your diet is up to you. However, the bran can only exert its positive effect if it is offered enough liquid to swell: Soaked in muesli, added to a smoothie or a thick soup or as an ingredient in pastries that are eaten with plenty of drink, you can do without problems benefit from the bran.