Bread, oat bran
Category: Baked Products Method: Toasted
Nutrition Highlights
Serving Size
Calories
73
Nutrient
% Daily Value*
*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 | 50 (67.7%) |
| Protein | 13 (17.7%) |
| Fat | 12 (16.7%) |
| Total | 73 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 12 (43.7%) |
| Water | 11 (38.5%) |
| Protein | 3.2 (11.4%) |
| Fat | 1.4 (4.8%) |
| Ash | 0.5 (1.6%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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High in fiber which helps promote digestive health and regularity
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Contains antioxidants which may help protect cells from damage
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Provides complex carbohydrates which give a sustained release of energy
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Rich in vitamins and minerals like magnesium, phosphorus and various B vitamins
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Toasting oat bran adds a nutty flavor and increases its antioxidant levels compared to raw oat bran
Risks
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High in calories if consumed in large quantities. Oat bran is high in fiber which can cause digestive issues like gas and bloating if consumed in large amounts by those not used to high-fiber foods
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May spike blood sugar quickly for those with diabetes or prediabetes since it is a whole grain that is toasted and could be considered a refined grain. The toasting process makes it more easily digestible
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Contains gluten which can be problematic for those with celiatic disease or non-celiac gluten sensitivity
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Higher in sodium than plain oat bran if salt was added during the toasting process. High sodium intake is linked to high blood pressure
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The oils released during toasting could potentially oxidize and form compounds that may be harmful if consumed in very large amounts long-term, though evidence is limited
Additional Information
Bread, oat bran, toasted is a food product that offers several nutritional benefits, but it also carries some risks that should be taken into consideration. As a nutrition expert, I will outline these attributes in less than 500 words.
The primary attribute of bread, oat bran, toasted is its high fiber content. Oat bran is particularly rich in soluble fiber, which has been associated with various health benefits. Soluble fiber helps to lower cholesterol levels by binding to cholesterol in the digestive system, preventing its absorption into the bloodstream. This can contribute to reducing the risk of heart disease and improving heart health overall.
Furthermore, the high fiber content of bread, oat bran, toasted promotes healthy digestion. Fiber adds bulk to the stool, preventing constipation and promoting regular bowel movements. It also supports a healthy gut microbiome by acting as a prebiotic, providing nourishment for beneficial bacteria in the intestines. A balanced and diverse gut microbiome is essential for optimal digestion, nutrient absorption, and overall immune function.
In addition to its fiber content, bread, oat bran, toasted also provides essential nutrients. Oat bran is a good source of vitamins and minerals, including vitamin B1 (thiamin), magnesium, phosphorus, and manganese. These nutrients play crucial roles in energy metabolism, bone health, and antioxidant defense systems.
Despite its numerous benefits, there are a few risks associated with bread, oat bran, toasted that should be considered. Firstly, some individuals may have an allergy or intolerance to oats or gluten. People with celiac disease or non-celiac gluten sensitivity should avoid bread that contains gluten, including oat bran bread unless it is certified gluten-free. It is important to read labels carefully and choose products that are suitable for specific dietary needs.
Another potential risk of bread, oat bran, toasted is its calorie content. While oat bran itself is relatively low in calories, the toasting process may involve the use of added fats or oils, which can increase the calorie content of the final product. It is important to be mindful of portion sizes to avoid excessive calorie intake, especially for individuals who are trying to manage their weight.
Lastly, bread, oat bran, toasted may contain added sugars or sweeteners. Some commercially available bread products may have added sugars to enhance flavor. Excessive sugar consumption can contribute to weight gain, dental issues, and an increased risk of chronic diseases such as type 2 diabetes and cardiovascular diseases. It is advisable to choose bread products with minimal or no added sugars and to read labels carefully to make informed choices.
In conclusion, bread, oat bran, toasted offers several nutritional benefits due to its high fiber content, including improved heart health, digestive health, and essential nutrients. However, it is essential to consider potential risks such as allergies or intolerances, calorie content, and added sugars. As with any food product, moderation and awareness of individual dietary needs are key to incorporating bread, oat bran, toasted into a balanced and healthy diet.