Oat bran is made from oat groats -- or whole oat kernels -- that are ground into meal and then combined with the outer husk of the oat, also known as the bran. Oat bran -- tasty and satisfying to eat, high in healthy dietary fiber and low in fat -- is a healthful food. Clinical studies suggest that oat bran may play a role in reducing your risk of atherosclerosis, an inflammatory disease of the arteries triggered by elevated levels of unhealthy LDL cholesterol.
Features
Oats are the harvested seed of a grass botanically known as Avena sativa, which thrives in cool, moist climates. Modern-day cultivated oats evolved from wild grasses; evidence exists of oats being used for food as early as 2,000 B.C. Russia, the United States, Finland and Poland are presently the world's major producers of oats. In addition to being used as a food source, oats have been employed in folk medicine as a treatment for rheumatism, depression and chronic neurological pain. They are also used in skin care products for their cleansing and emollient qualities.
Constituents and Effects
A one-cup serving of oat bran contains 4 g of dietary fiber, along with 5.94 g of protein and assorted minerals, including iron, manganese, phosphorus and selenium. Vitamin B-1 -- or thiamine -- is also present, as is vitamin E, in the form of alpha-tocopherols. Oat bran is also rich in the amino acid tryptophan, necessary for stable mood and restful sleep. In addition, oat bran contains avenanthramides, a group of antioxidants. Drugs.com -- which provides medically-reviewed information to consumers -- reports that a type of fiber in oat bran, a soluble polysaccharide called beta-glucan, plays a role in lowering LDL cholesterol and reducing your risk of atherosclerosis and coronary heart disease.
Research
In a clinical study published in 2004 in "Atherosclerosis," researchers tested the effects of avenanthramides on intercellular adhesion molecules -- whose actions contribute to atherosclerosis -- and on inflammation-causing cytokines, also a factor in atherosclerosis. Researchers found that the avenanthramides suppressed expression of the adhesion molecules while also inhibiting the secretion of cytokines, and concluded that the avenanthramides in oats have potential anti-inflammatory and antiatherogenic effects. In a randomized controlled trial published in 2007 in "Nutrition Journal," adults with high cholesterol who consumed oat beta-glucans for six weeks experienced significant lowering of both total cholesterol and LDL cholesterol levels.
Usage and Considerations
Like oatmeal, oat bran can be cooked and served as a hot cereal; the consistency is similar to cream of wheat, but with a coarser consistency. Oat bran cold cereals are available as well. Answer Fitness recommends baking oat bran into bread, or combining it with granola. Eating oat bran can increase the bulk and frequency of stools, which can help you to avoid abdominal distention, flatulence, and possible irritation of the perineum. Oat allergies have been reported; make sure you're not allergic to oat bran before eating it. Oat bran is recognized as safe when used as a food, but can decrease the absorption of certain medications and supplements, including statin drugs and iron. If you have atherosclerosis, check with your doctor before trying oat bran.
References
- Drugs.com: Complete Oats Information
- MayoClinic.com; Arteriosclerosis/Atherosclerosis; Mayo Clinic Staff; June 2010
- Atherosclerosis; The Antiatherogenic Potential of Oat Phenolic Compounds; L. Liu et al.; July 2004
- Nutrition Journal; Concentrated Oat Beta-Glucan Lowers Serum Cholesterol; K.M. Queenan et al.; March 2007
- USDA National Nutrient Database
