Bread, oat bran

 Category: Baked Products

 Nutrition Highlights 

 Serving Size
 Calories

67

 Nutrient
% Daily Value*
  Total Fat 1.2 g
2 %
     MUFA 0.5 g
     PUFA 0.5 g
     Saturated Fat 0.2 g
1 %
  Sodium 100 mg
4 %
  Protein 2.9 g
6 %
  Total Carbohydrate 11 g
4 %
     Total Sugars 2.2 g   High
     Dietary Fiber 1.3 g   High
5 %
  Water 12 g
  Minerals --
     Calcium 18 mg
1 %
     Iron 0.9 mg   High
5 %
     Copper 0.04 mg
4 %
     Manganese 0.2 mg   High
10 %
     Magnesium 9.9 mg   High
2 %
     Phosphorus 40 mg
3 %
     Potassium 42 mg
1 %
     Zinc 0.3 mg
2 %
     Selenium 8.5 mcg   High
15 %
  Vitamins --
     Vitamin A 0.6 mcg
0 %
     Vitamin K 0.3 mcg
0 %
     Folate / B9 23 mcg   High
6 %
     Vitamin E 0.1 mg
1 %
     Niacin / B3 1.4 mg
9 %
     Thiamin / B1 0.1 mg   High
12 %
     Riboflavin / B2 0.1 mg   High
8 %
     Pantothenic acid / B5 0.2 mg
3 %
     Vitamin B6 0.02 mg
1 %

*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
 Calorie Sources 
  Nutrient Calories kcal (%)
 Carbohydrate 45 (67.5%)
 Protein 12 (17.6%)
 Fat 11 (16.8%)
Total 67 (100%)

 Serving: 1 oz [28g]
 Composition 
  Nutrient Weight g (%)
 Water 12 (44.0%)
 Carbohydrate 11 (39.8%)
 Protein 2.9 (10.4%)
 Fat 1.2 (4.4%)
 Ash 0.4 (1.5%)
Total 28 (100%)

 Serving: 1 oz [28g]

 Benefits 

  • High in fiber which helps promote regularity and healthy digestion

  • Contains beta-glucan which can help lower cholesterol levels

  • Rich in antioxidants which may help protect cells from damage

  • Provides energy through complex carbohydrates and helps feel full for longer

  • Good source of various vitamins and minerals like manganese, phosphorus and thiamine

 Risks 

  • High in calories if consumed in large quantities. Oat bran is high in fiber but also contains carbohydrates that can add calories to the diet

  • May cause digestive issues in some individuals. The high fiber content can cause gas, bloating or stomach discomfort for those unaccustomed to high-fiber foods

  • Potential for contamination with gluten. As oat bran is often processed in facilities that also process wheat, there is a risk of cross-contamination for those with celiac disease or gluten sensitivity

  • May interact with some medications. The soluble fiber in oat bran can interfere with the absorption of some oral medications taken at the same time

  • Storage considerations. Oat bran has a short shelf life and best stored in a cool, dry place in an airtight container for maximum freshness and nutritional value


 Additional Information 

Bread, specifically oat bran bread, is a nutritious food product that offers several health benefits. Oat bran, the primary attribute of this bread, is the outer layer of the oat grain and is rich in essential nutrients and fiber. However, it is important to note that the nutritional benefits and risks may vary depending on the specific brand and recipe of oat bran bread.

One of the key nutritional benefits of oat bran bread is its high fiber content. Oat bran is a soluble fiber that can help regulate blood sugar levels, improve digestion, and promote a feeling of fullness, making it beneficial for weight management. The fiber in oat bran bread can also help lower cholesterol levels and reduce the risk of heart disease. Additionally, the high fiber content aids in maintaining bowel regularity and preventing constipation.

Oat bran bread is also a good source of complex carbohydrates, which are the body's main source of energy. The slow-release carbohydrates in this bread provide a steady supply of energy and help stabilize blood sugar levels, making it a suitable choice for individuals with diabetes or those looking to manage their blood sugar levels.

Furthermore, oat bran bread contains various essential nutrients. It is a good source of B vitamins, including thiamin, riboflavin, and niacin, which are important for energy production and overall cellular function. Oat bran bread also provides minerals such as iron, magnesium, and zinc, which are essential for various bodily processes, including immune function and maintaining healthy bones and teeth.

While oat bran bread offers several nutritional benefits, it is crucial to consider potential risks or drawbacks. One potential risk is the presence of gluten in most commercially available oat bran breads. Gluten is a protein found in wheat, barley, and rye, and individuals with celiac disease or gluten sensitivity should avoid consuming gluten-containing products, including traditional oat bran bread. However, gluten-free alternatives using oats specifically labeled as gluten-free can be a suitable option for those with gluten-related conditions.

Additionally, some oat bran breads may contain added sugars or unhealthy fats, which can reduce the overall nutritional value. It is important to read the ingredient list and choose oat bran bread with minimal added sugars and healthy fats, such as those derived from nuts or seeds. Opting for whole grain oat bran bread, made with whole oats and minimal processing, is generally a healthier choice compared to refined grain options.

In conclusion, oat bran bread, with its high fiber content, complex carbohydrates, and essential nutrients, provides several nutritional benefits. It can support digestion, weight management, heart health, and overall well-being. However, it is crucial to be mindful of potential risks such as gluten for individuals with celiac disease or gluten sensitivity, as well as added sugars and unhealthy fats in some commercially available options. Choosing whole grain oat bran bread and reading labels carefully can help ensure the maximum nutritional benefits from this food product.



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