Oatmeal and oat bran are both whole grains, which offer more nutrients than refined grain foods. The U.S. Department of Agriculture recommends that half of your grain intake be in the form of whole grains. Including whole grains in your diet offers several health benefits. Eat oatmeal or oat bran plain or use either product in baked goods. Oat bran can also be used to make bread, pancakes or muffins.
Fat and Calories
Eating foods that are low in fat and calories -- oatmeal and oat bran included -- helps you control your weight and protects you from health concerns that include heart disease and diabetes. A cup of cooked oatmeal contains 159 calories and about 3 g of fat while the same amount of oat bran contains 88 calories and about 2 g of fat. Including either product in your diet is a good way to keep your fat and calorie intake low while also helping you get essential nutrients.
Fiber
Whole grain foods are a good way to increase your fiber intake because they contain more of it than refined grains do. Fiber is a nutrient that aids in digestion, keeps cholesterol levels healthy and helps to prevent colon cancer by flushing out your intestines as it moves through. Eating fiber-rich foods like oatmeal and oat bran keeps hunger at bay because fiber is digested slowly, keeping you feeling full for longer. A cup of cooked oatmeal contains 4 g of fiber and a cup of cooked oat bran has nearly 6 g. Women should aim to get 21 g to 25 g of fiber each day and men need 30 g to 38 g daily.
Iron
Iron carries oxygen throughout your blood, ensuring that all of your internal organs get what they need to function. A deficiency in iron could result in anemia, which produces feelings of weakness and fatigue. Oatmeal is a good source of iron, with about 14 mg per cup when cooked. Oat bran only contains about 2 mg per cup when cooked. Men need 8 mg of iron per day while women should aim to get 18 mg. If you are trying to increase your iron intake, oatmeal is the better option.
Folate
Folate, also called folic acid, is one of the B vitamins and it aids your body in forming red blood cells and DNA. It is particularly important to get adequate folic acid during pregnancy, as it helps prevent neural tube birth defects, including spina bifida. Most people need 400 mcg of folic acid each day, but these numbers increase with pregnancy. Again, oatmeal is the better choice in this case because it has 103 mcg per cup when cooked while the same amount of cooked oat bran only has 13 mcg.
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