Oat bran how does it work

One study found that avenanthramides work together with vitamin C to prevent LDL oxidation 5. Type 2 diabetes is a health issue that affects over million people People with this disease may struggle to control their blood sugar levels. Poor blood sugar control can lead to blindness, heart attacks, strokes, and other health issues.

Soluble fiber like beta-glucan helps slow the digestion and absorption of carbs through your digestive tract, stabilizing blood sugar levels A review of 10 studies in people with type 2 diabetes found that consuming 6 grams of beta-glucan daily for 4 weeks significantly reduced blood sugar levels. Other studies suggest that eating oat bran prior to or alongside a carb-rich meal can slow down the rate that sugars enter your bloodstream, possibly stopping blood sugar spikes 20 , 21 , In fact, just 1 cup 94 grams of raw oat bran contains an impressive Soluble fiber forms a gel-like substance in your gut, which helps soften stool.

Insoluble fiber passes through your gut intact but can make stool bulkier and easier to pass 11 , One study in older adults revealed that eating oat-bran biscuits twice per day for 12 weeks reduced pain and improved the frequency and consistency of bowel movements Both are characterized by chronic bowel inflammation.

SCFAs help nourish colon cells and may reduce bowel inflammation 27 , One week study in people with ulcerative colitis found that eating 60 grams of oat bran daily — providing 20 grams of fiber — reduced stomach pain and reflux symptoms. Additionally, it significantly raised colon levels of SCFAs like butyrate A review in adults with IBD determined that regularly eating oats or oat bran may help relieve common symptoms, such as constipation and pain Colorectal cancer is the third most common type of cancer in the United States Oat bran has several properties that may lower your risk of this cancer.

These bacteria ferment fiber, which produces SCFAs. Test-tube and animal studies note that SCFAs may protect against bowel cancer by suppressing the growth of cancerous cells and inducing cancer cell death 32 , Test-tube and animal studies suggest that oat bran antioxidants — such as avenanthramide — may either suppress the growth of or kill colorectal cancer cells 9 , Population studies link diets rich in whole grains to a lower risk of colorectal cancer 35 , Oat bran is high in soluble fiber, which may help suppress your appetite.

For starters, soluble fiber may raise levels of hormones that help you feel full. It also may reduce levels of hunger hormones, such as ghrelin 37 , Foods that keep you full may aid weight loss by reducing your calorie intake For instance, one study found that people who ate oat bran for breakfast felt fuller and consumed fewer calories at the next meal than those who had a corn-based cereal First, add the water or milk to a pot — along with the salt — and bring it to boil.

Add the oat bran and reduce the heat to a simmer, cooking for 3—5 minutes while stirring constantly. Remove the cooked oat bran, add honey and cinnamon , and stir.

You can also mix oat bran into bread dough and muffin batter. Alternatively, try adding raw oat bran to foods like cereals, yogurts, and smoothies. Oat bran is the outer layer of the oat groat and packed with health benefits. Best of all, oat bran is easy to add to your diet.

Try it as a standalone cereal, in baked goods, or atop your favorite snack. Oats are one of the world's healthiest and most nutritious foods.

Eating oats and oatmeal has many benefits for weight loss and optimal health. This is a detailed review of oats a popular whole grain food , looking at its health benefits and nutritional properties.

Soluble fiber may benefit your digestion, gut bacteria, blood sugar levels, and more. These 20 foods are all packed with soluble fiber. Oat groats are the simplest form of oats with minimal processing. The entire grain is intact, minus the outermost covering called the hull. Steel-cut oats are oat groats that have been cut into smaller pieces. Steaming whole oat grains and then flattening them between rollers produces the familiar rolled oats.

Quick and instant oats are rolled even thinner to allow them to cook quickly. Oat flour can also be ground from whole oats. Dietary fiber does not have nutritional content because the body cannot digest it. However, fiber impacts multiple aspects of health, including cardiovascular health, weight management and blood glucose levels.

Oat bran mainly consists of soluble fiber, meaning it dissolves in water. As it dissolves, it forms a gel that moves through the digestive tract slowly. Insoluble fiber does not absorb water and moves through the GI tract quickly.

A sudden increase in fiber intake can cause bloating but drinking more water can help because the fiber in oat bran absorbs water. The key component in oat fiber is polysaccharide beta-glucan. A February review of oat nutrition research published in the Journal of Food Science and Technology states that beta-glucan has a positive effect on blood cholesterol and blood glucose levels, as well has reducing the risk of some kinds of cancer.

The soluble fiber in oat bran can reduce the risk of heart disease because it can decrease low-density lipids in the blood, otherwise known as LDL, or "bad cholesterol. In addition to lowering LDL, soluble fiber can also help to lower blood pressure. According to the T. Chan School of Public Health at Harvard University, people who eat a lot of fiber from oat bran and other whole grains experience a greater reduction in heart disease compared with people who don't get enough fiber in their diets.

Despite its high carbohydrate content, oat bran and other oat products help control blood sugar levels by preventing a spike in glucose and insulin release following a meal. Adding toppings like honey, cinnamon or maple syrup can make the taste even more satisfying.

You can also prepare oat bran cookies, muffins, pancakes, breads and other baked goods by combining it with whole wheat or gluten-free flour. And you can add it to smoothies and yogurt bowls.

Consuming oat bran is considered safe for most people, including women who are pregnant or nursing. If you increase your intake of soluble fiber too quickly, it may cause gassiness, diarrhea, bloating and stomach pain. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world What Is Oat Bran? Nutrition Facts Oat Bran vs. Rolled Oats Oat Bran vs. Wheat Bran Oat Bran vs. More Nutrition Dr. Axe on Facebook Dr.

Axe on Twitter 2 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Read More. Axe on Twitter 13 Dr. Axe on Twitter 5 Dr. Axe on Facebook 7 Dr. Axe on Twitter 1 Dr. Are there really foods that make you taller and foods that make View All.

Most Popular Nutrition. Let's Be Friends. Axe on Facebook 2. Axe on Instagram K Followers. Axe on Youtube 2M Subscribers.