Oat bran


 Category: Cereal Grains & Pasta  Method: Raw

 Nutrition Highlights 


 Serving Size

 Calories

231


 Nutrient
% Daily Value*

  Total Fat 6.6 g
8 %

     MUFA 2.2 g

     PUFA 2.6 g   High

     Saturated Fat 1.3 g
6 %

  Sodium 3.8 mg
0 %

  Protein 16 g
33 %

  Total Carbohydrate 62 g
23 %

     Dietary Fiber 14 g   High
52 %

     Total Sugars 1.4 g

  Water 6.2 g

  Minerals --
     Calcium 55 mg
4 %

     Potassium 532 mg   High
11 %

     Zinc 2.9 mg   High
27 %

     Iron 5.1 mg   High
28 %

     Magnesium 221 mg   High
53 %

     Phosphorus 690 mg   High
55 %

     Copper 0.4 mg   High
42 %

     Manganese 5.3 mg   High
230 %

     Selenium 42 mcg   High
77 %

  Vitamins --
     Niacin / B3 0.9 mg
5 %

     Pantothenic acid / B5 1.4 mg   High
28 %

     Vitamin B6 0.2 mg
9 %

     Thiamin / B1 1.1 mg   High
92 %

     Riboflavin / B2 0.2 mg
16 %

     Folate / B9 49 mcg   High
12 %

     Vitamin K 3.0 mcg
3 %

     Vitamin E 0.9 mg   High
6 %


*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 249 (100%)
 Protein 65 (28.1%)
 Fat 59 (25.7%)
Total 231 (100%)

 Serving: 1 cup [94g]


 Composition 
  Nutrient Weight g (%)
 Carbohydrate 62 (66.2%)
 Protein 16 (17.3%)
 Fat 6.6 (7.0%)
 Water 6.2 (6.6%)
 Ash 2.7 (2.9%)
Total 94 (100%)

 Serving: 1 cup [94g]


 Benefits 
  • High in soluble fiber which can help lower cholesterol

  • Provides nutrients like manganese, phosphorus, magnesium and B vitamins

  • May help manage blood sugar levels and reduce risk of diabetes

  • Rich in antioxidants that protect cells from damage

  • Filling and may promote fullness to aid weight management

 Risks 
  • May cause digestive issues like gas and bloating in some people due to its high fiber content

  • Can interfere with absorption of certain medications if taken around the same time

  • May lead to potassium toxicity in very large amounts as it contains moderate levels of potassium

  • Contains gluten, so not suitable for people with celiac disease or gluten sensitivity

  • High fiber content can cause dehydration if adequate fluids are not consumed


 Additional Information 

Oat bran, raw, is a highly nutritious food product that offers numerous health benefits. It is the outer layer of the oat grain, which is rich in fiber, vitamins, minerals, and antioxidants. However, it is important to consider certain risks associated with its consumption as well.

The primary attribute of oat bran is its high fiber content. Fiber is essential for maintaining a healthy digestive system and preventing constipation. Oat bran contains both soluble and insoluble fiber, which contribute to different aspects of health. Soluble fiber forms a gel-like substance in the digestive tract, which helps to lower cholesterol levels and regulate blood sugar levels. This can be particularly beneficial for individuals with diabetes or those at risk of heart disease. Insoluble fiber, on the other hand, adds bulk to the stool and promotes regular bowel movements, aiding in preventing digestive disorders such as diverticulosis.

In addition to its fiber content, oat bran is a good source of essential vitamins and minerals. It contains B vitamins, including thiamin, riboflavin, niacin, and folate, which are important for energy production, brain function, and cell metabolism. Oat bran also provides minerals such as magnesium, phosphorus, and iron, which are necessary for bone health, energy production, and oxygen transport in the body.

Furthermore, oat bran is rich in antioxidants, particularly avenanthramides. These compounds have been found to have anti-inflammatory and anti-itching properties, which can be beneficial for individuals with skin conditions such as eczema. The antioxidants in oat bran also help protect the body against oxidative stress, which is associated with chronic diseases like cardiovascular disease and certain types of cancer.

Despite its numerous nutritional benefits, there are some potential risks associated with oat bran consumption. Firstly, individuals with celiac disease or gluten intolerance should be cautious, as oat bran may be cross-contaminated with gluten-containing grains during processing. It is important to choose certified gluten-free oat bran to avoid any adverse reactions.

Secondly, consuming excessive amounts of oat bran without adequate fluid intake can lead to gastrointestinal discomfort, such as bloating and gas. It is recommended to gradually increase fiber intake and drink plenty of water throughout the day to prevent these issues.

Lastly, some individuals may be allergic to oats or experience an intolerance to oat bran. Symptoms can range from mild digestive discomfort to more severe allergic reactions. If any adverse effects are observed after consuming oat bran, it is advisable to consult a healthcare professional for further evaluation.

In conclusion, oat bran, raw, is a highly nutritious food product with numerous health benefits. Its primary attribute is its high fiber content, which aids in digestion and provides various other health benefits. Oat bran also offers essential vitamins, minerals, and antioxidants, contributing to overall well-being. However, it is important to be mindful of the potential risks associated with oat bran consumption, particularly for individuals with gluten intolerance or allergies. As with any dietary change, it is advisable to consult a healthcare professional before incorporating oat bran into your diet, especially if you have any underlying health conditions.