El oat bran It is a cereal that can be found in many stores and supermarkets. The ideal is to find them in their natural version without having been processed and for this we are going to assess how to take oat bran with different options.
the refined version offers a less healthy product, where the best layers of the grain have been removed, creating a more commercial product, and therefore, with fewer nutrients. Oat bran must be taken whole, it is less tasty, but for this we will disguise it or accompany it with super healthy foods, such as fruits, milk or yogurt.
How much oat bran can you take a day?
It is recommended to take between one to three tablespoons daily and as a fair measure, this way part of its nutrients can be incorporated into the daily diet. But depending on the objective of each person, its consumption can be expanded. For example, it is recommended to take between 25 to 100 grams daily for diets where you want to lower cholesterol. For a normal diet it can be mixed with wheat and eaten between 20 to 30 grams daily.
What benefits does oat bran bring us?
It has many benefits and For an athlete's diet it is a complement that fits perfectly. Also, it works great for slimming diets, since it contains slow absorption carbohydrates and a lot of fiber.
- It is rich in soluble fiber as well as insoluble fiber, helps regulate intestinal transit and creates a natural barrier for fats to be absorbed and used as a source of energy.
- Es a powerful satiating and that can be verified by taking it with some type of liquid, for example, with a glass of water. When ingested it will expand in the stomach and reduce appetite.
- It has a curious component called mucilage. This substance absorbs water and speeds up metabolism. It also helps absorb toxins and balances blood cholesterol levels. It also has a contribution in vitamin B and a great source of minerals.
- Another component is the beta glucan, with multiple benefits, helping in part to destroy cancer cells, regulate cholesterol or reduce the rise in blood glucose.
- oat bran take care of health in general. It favors the function of the nervous system, strengthens the immune system and helps prevent cancer of the colon, prostate, breast and uterus.
Precautions in the consumption of oat bran
As we have mentioned, it has many benefits and, even though it is a caloric food, it is allowed in weight loss diets. This is due to helps better absorption of fats, accelerates metabolism and is satiating. But it has its contraindications since being a highly digestible food There are people who can become sensitive due to gastric problems.
Oats have a high fiber content and its consumption can facilitate the appearance of abdominal swelling, great flatulence and even diarrhea. This data occurs singularly when a person has been on an empty stomach for hours and takes oat bran in large quantities, therefore its consumption must be extreme.
A large consumption of oats can also cause the opposite effect for the absorption of nutrients. Eating large amounts of uncooked oats reduces the absorption of minerals such as calcium and iron.
How to take oat bran?
Taking advantage of the properties of oat bran is something that is within our reach. It is not necessary to go to a herbalist or specialized store to get it, now we can find it in usual stores and supermarkets. The ideal is to take 1 to 3 tablespoons a day, getting to take more can affect some Side effects that we have mentioned before. There are some original ways to take this oat bran:
- Breakfast is perfect for eating this food. You can have it with cow's milk, either whole or skimmed. Are you lactose intolerant or follow a vegan diet? You can replace this milk with soy milk or any type of vegetable drink.
- With yogurt. Take advantage of all the properties of this food to mix it with oats. Yogurt contains protein, calcium and a high probiotic value, and accompanied with this cereal it will be a perfect complement.
- With juice or natural juices. These drinks can be combined in many ways, fruits and vegetables can be used, among which we will use pineapple, peach, carrot, orange. Mix it with two teaspoons of oats and beat it.
- With fruit salads. In summer I like to eat fruit more and if it is in season much better. You can prepare a tasty mix of seasonal fruit and where we incorporate two teaspoons of oats.
- In salads. Salads admit an infinite number of ingredients, but especially vegetables and green leaves. You will have a very complete plate of vitamins with the goodness of this cereal if you sprinkle it on top.