Muffins, oat bran

 Category: Baked Products

 Nutrition Highlights 

 Serving Size
 Calories

77

 Nutrient
% Daily Value*
  Total Fat 2.1 g
3 %
     MUFA 0.5 g
     PUFA 1.2 g   High
     Saturated Fat 0.3 g
2 %
  Sodium 111 mg
5 %
  Protein 2.0 g
4 %
  Total Carbohydrate 14 g
5 %
     Dietary Fiber 1.3 g   High
5 %
     Total Sugars 2.3 g   High
  Water 9.9 g
  Minerals --
     Calcium 18 mg
1 %
     Potassium 144 mg   High
3 %
     Zinc 0.5 mg
5 %
     Iron 1.2 mg   High
7 %
     Magnesium 45 mg   High
11 %
     Phosphorus 107 mg   High
9 %
     Copper 0.09 mg   High
10 %
     Manganese 0.7 mg   High
32 %
     Selenium 3.1 mcg
6 %
  Vitamins --
     Vitamin E 0.2 mg
1 %
     Vitamin K 3.7 mcg   High
3 %
     Folate / B9 25 mcg   High
6 %
     Niacin / B3 0.1 mg
1 %
     Pantothenic acid / B5 0.3 mg   High
6 %
     Vitamin B6 0.05 mg
3 %
     Thiamin / B1 0.07 mg   High
6 %
     Riboflavin / B2 0.03 mg
2 %
     Vitamin B12 0.0 mcg
0 %

*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 55 (71.5%)
 Fat 19 (24.7%)
 Protein 7.9 (10.4%)
Total 77 (100%)

 Serving: 1 oz [28g]
 Composition 
  Nutrient Weight g (%)
 Carbohydrate 14 (48.3%)
 Water 9.9 (35.0%)
 Fat 2.1 (7.4%)
 Protein 2.0 (7.0%)
 Ash 0.7 (2.3%)
Total 28 (100%)

 Serving: 1 oz [28g]

 Benefits 

  • High in fiber which helps promote digestive health and regularity

  • Contain antioxidants that may help reduce inflammation and protect cells from damage

  • Rich in nutrients like manganese, selenium, phosphorus which support overall health

  • The oats provide a slow-releasing form of carbohydrates and energy

  • The bran portion adds extra fiber and nutrients with relatively few calories

 Risks 

  • Oat bran muffins can be high in calories and added sugars depending on ingredients and toppings used. Commercial varieties often contain extra sugar, butter or oil

  • The oat bran provides fiber but the muffin may not be very filling due to its small size and calorie density. This could lead to overeating

  • Extra toppings like chocolate chips, nuts or dried fruit increase the calorie and fat content substantially

  • Muffins are often a convenient breakfast or snack option but provide little protein, vitamins or minerals compared to alternatives like oatmeal or yogurt

  • Eating muffins as a regular meal or snack replacement provides an unbalanced diet and could contribute to weight gain if not accounted for in total daily calorie intake


 Additional Information 

Muffins, oat bran, are a popular breakfast or snack option that offer several nutritional benefits. Oat bran, the primary attribute of these muffins, is a rich source of fiber, vitamins, and minerals, making them a healthier alternative to traditional muffins. However, it is important to be aware of the potential risks associated with consuming oat bran muffins.

One of the key nutritional benefits of oat bran muffins is their high fiber content. Oat bran is particularly rich in soluble fiber, which has been linked to 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 a healthier heart and reduce the risk of cardiovascular diseases.

Moreover, the fiber in oat bran muffins aids in regulating blood sugar levels. It slows down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels. This is especially beneficial for individuals with diabetes or those seeking to manage their blood sugar levels effectively.

Additionally, oat bran muffins are a good source of essential vitamins and minerals. They contain B vitamins, including thiamine, riboflavin, and niacin, which are essential for energy production, brain function, and maintaining a healthy nervous system. Oat bran muffins also provide minerals such as iron, magnesium, and zinc, which play vital roles in various bodily functions, including immune system support and energy metabolism.

However, it is important to note that oat bran muffins may also have some potential risks. Firstly, they can be high in calories and added sugars if not prepared or chosen carefully. Many commercial muffins often contain excessive amounts of sugar, which can contribute to weight gain, increased risk of chronic diseases, and dental problems. It is crucial to opt for homemade or low-sugar varieties to minimize these risks.

Furthermore, individuals with celiac disease or gluten sensitivity should exercise caution when consuming oat bran muffins. While oats themselves are gluten-free, cross-contamination during processing is common. Therefore, it is essential to choose certified gluten-free oat bran or oat bran muffins to avoid any adverse reactions.

Lastly, excessive consumption of oat bran muffins may lead to digestive issues for some individuals. The high fiber content can cause bloating, gas, or even diarrhea, especially when introduced abruptly into the diet. Gradually increasing fiber intake and ensuring adequate hydration can help mitigate these potential side effects.

In conclusion, muffins made with oat bran offer several nutritional benefits due to their high fiber content, vitamins, and minerals. They can contribute to heart health, blood sugar regulation, and overall well-being. However, it is crucial to be mindful of the potential risks associated with high calorie and sugar content, gluten sensitivity, and digestive issues. Choosing homemade or low-sugar options, ensuring gluten-free certification, and gradually incorporating oat bran muffins into the diet can help optimize their nutritional benefits while minimizing any potential risks.



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