What is oat bran?
Oat bran is the outer casing of an oat grain. Oat grains are processed to remove the inedible exterior husk of the grain, which leaves behind the kernel called an oat groat. The bran is naturally contained in both oat groats and steel-cut oats.
What is the difference between oat bran and oat groat?
Oat bran is the outer layer of the oat groat, which sits just beneath the inedible hull. While oat groats and steel-cut oats naturally contain bran, oat bran is also sold separately as its own product. Oat bran is linked to many health benefits, such as improved blood sugar control, healthy bowel function, and lower blood pressure and cholesterol.
Is oat bran gluten-free?
A product that is very similar to oat bran is rice bran. It is a byproduct that contains antioxidants, fiber, and vitamins. It is also gluten-free which makes it suitable for everyone to use. You can replace 1 cup of rice bran with a cup of oat bran when making bread, cookies, and some other baking goods.
How do you use oat bran breading?
Use oat bran as a breading for chicken and fish. Combine a 1/2 cup (47 g) of oat bran with salt, pepper, garlic powder, and grated parmesan cheese. Coat chicken tenders or fillets of fish such as salmon, cod, or tilapia with the oat bran breading. If you prefer, just place the breading on top of the chicken or fish.
Is oat bran the same as ground oats?
When you eat rolled oats, you consume the entire oat groat in flattened form. Oat bran, however, is made up of only the outer shell of the oat groat seed. So, although oat bran comes from the same process as oats, they're two entirely different ingredients.
Can I substitute ground oats for oat bran?
If you run out of oat bran, is oatmeal (or rolled oats) an acceptable substitute? As it turns out, the answer is “Yes.” For example, a one-cup serving of oatmeal is cholesterol-free, low-fat, and high in both protein and fiber.
What is healthier oat bran or oatmeal?
Comparing 1-cup servings of rolled oats and oat bran, both have about 20mg calcium and 2mg iron. But from there onward, their paths diverge, with the oat bran packing more magnesium, phosphorus and potassium – 88mg, 261mg and 201mg, respectively. Rolled oats contain 63mg magnesium, 180mg phosphorus and 164mg potassium.
Which is better rolled oats or oat bran?
Summary Oat bran packs more protein and fiber than rolled or quick oats. It's also high in many key vitamins and minerals.
Can oat bran cause constipation?
Bran fiber, especially, can lead to stomach upset and constipation and make IBS symptoms worse.
How much oat bran should you eat a day?
50 to 60 gramsThe ideal amount of oat bran you should consume per day depends on your individual goal. If you are aiming to significantly reduce blood cholesterol, 50 to 60 grams is recommended. In this area, the effect of the dietary fibres in the bran seems to be particularly effective.
Does oat bran raise blood sugar?
According to the National Library of Medicine, adults with type 2 diabetes who ate oats and oat bran for six weeks experienced “significant” reductions in 24-hour blood sugar counts, as well as overall insulin levels.
Is oat bran as good as oatmeal for lowering cholesterol?
Oats and oat bran are rich in soluble fibre which can help to lower LDL, also known as 'bad cholesterol'. Soluble fibre found in oat bran helps to reduce the absorption of cholesterol into your body. You should aim to eat 5-10 grams of soluble fibre each day. This can help to lower your LDL cholesterol by around 5%.
What is a good substitute for oat bran?
Rice Bran A product that is very similar to oat bran is rice bran. It is a byproduct that contains antioxidants, fiber, and vitamins. It is also gluten-free which makes it suitable for everyone to use. You can replace 1 cup of rice bran with a cup of oat bran when making bread, cookies, and some other baking goods.
Can you make oat bran from oats?
To make oat bran at home, pulse quick or rolled oats in a food processor. If rolled oats are unavailable, use whole grain oats, and sift after milling to separate the bran.
What can I use instead of bran?
6 Best Substitutes for Wheat BranOat Bran.Wheat Germ.Rice Bran.Flax Seeds.Whole Wheat Flour.Oatmeal or Rolled Oats.
What is oat bran for baking?
Oat bran can be included in recipes for yeast bread, replacing part of the flour. Since it has no gluten, however, it must be used in combination with flour from other grains or the bread won't rise.
Did you make this recipe?
Make high-fiber oat bran muffins. Mix together the wet ingredients and stir in the dry ingredients until they're just combined. Stir in the chopped nuts and fruit before spooning the batter into a prepared muffin tin. Bake the muffins at 375 °F (191 °C) for 15 to 18 minutes.
Tips
Store oat bran in an airtight container in the refrigerator or freezer to keep it from going rancid. You don't need to thaw frozen oat bran before using it.
About This Article
This article was co-authored by wikiHow staff writer, Jessica Gibson. Jessica Gibson is a Writer and Editor who's been with wikiHow since 2014. After completing a year of art studies at the Emily Carr University in Vancouver, she graduated from Columbia College with a BA in History.
Oat Bran and Oatmeal Introduction
Before we head to the differences between these two forms of oats in detail, let’s first understand what we are actually dealing with. All the different types of oats we come across come from the cereal grass ‘oats’, are minimally processed (cleaned, toasted and hulled) to form oat groats.
Processing Difference
Oat bran is formed when oat groats are allowed to pass through several rollers, to flatten the groats and separate the bran from the flour. Thus, oat bran is the outer casing or hull of oat groat. On the other hand, oatmeal is prepared when hulled oat groats are rolled and steamed to form flat or rolled oats (0.3 to 1 mm thick).
Nutrition
Both oat bran and oatmeal are capable of reducing bad cholesterol content, reducing risks of heart diseases, type 2 diabetes and cancer. Although both oat bran and oatmeal bear semblance to one another in terms of their health benefits, oat bran is slightly superior than oatmeal nutritionally.
Soluble Fiber
We already saw how oat bran, the husk outer covering of oat groats contains higher soluble fiber content, as compared to that in oatmeal. This is why if you eat oat bran, you will feel fuller. Eating a bowl of oatmeal will make you feel hungry in two hours time, while eating a bowl of oat bran will keep you full for about 4 hours.
Texture and Flavor
Oat bran is creamy in texture and mushy, thus, goes down really effortlessly, while oatmeal has to be chewed. Those who prefer creamy texture opt for oat bran, while those preferring a chewy texture, opt for oatmeal. With respect to flavor, both taste almost the same. Their flavor depends on the additions you make to them.
Cooking Time and Price
Oat bran cooks faster and costs lesser than oatmeal; something like 3 cents or so less per ounce. Thus, oat bran sounds like a perfect breakfast dish before a busy day at work. Moreover, since it’s cheaper, it’s affordable to most people.
Uses
Oat bran and oatmeal can be used as an additive in baking food items like breads, muffins, cookies, pancakes, etc. One can also add oat bran and oatmeal to dishes like pastas, meat casseroles, chicken dishes, soups, etc. thereby increasing the fiber content of the dish.
On The Surface
Oat fiber is the result of processing an oat’s hull—that is, the outermost, indigestible seed-covering in which the groat is enclosed. In contrast, oat bran is derived from the outermost, edible covering of the groat itself.
Oat Fiber
Light in color and mild in flavor, oat fiber is comprised of primarily insoluble fiber, making it an ideal calorie controller and supporter of gastro-intestinal health (particularly, bulking).
Oat Bran
Oat bran, medium brown and rich in flavor, is comprised of mainly soluble fiber, making it an effective anticholesteremic. This oat product is also very useful for altering texture in a variety of ways. Available in different particle sizes, oat bran can be used to improve texture and absorption, increasing crumb moistness for soft, chewy pastries.
Clean Label Dietary Fiber
Pure and chemical-free, Grain Millers oat bran and oat fiber ingredients are extremely beneficial in increasing dietary fiber content and achieving the optimal texture in your food products.
1. Wheat Bran
The first thing that comes to mind when you need to substitute oat bran would be wheat bran. They share many things and one of those similarities is dietary fiber.
2. Oat flour
Similar to oat bran, oat flour is a perfect replacement in many ways in your cooking. It is made from whole grain and provides a nice mild nutty taste and tender crumb. Most importantly it is gluten-free which makes it ideal for many recipes.
3. Rice Bran
A product that is very similar to oat bran is rice bran. It is a byproduct that contains antioxidants, fiber, and vitamins. It is also gluten-free which makes it suitable for everyone to use.
5. Corn Bran
Corn bran can replace oat bran in many ways. They are similar and provide a nice texture to different meals. Corn bran is made of the outer layer of the corn kernel.
6. Flaxseed
A commonly-used ingredient that can replace oat bran is flaxseed. It is an ingredient that has been around for many years and can be used in many ways.
7. Wheat germ
Oat bran can be replaced by a wheat germ in many ways. Wheat germ is made from the seed of wheat which contains a lot of health benefits. What makes them a suitable replacement for each other is that they both have dietary fiber.
8. Whole-wheat flour
Another type of flour that is perfect for replacing oat bran is whole wheat flour.
