Oat Bran

What Is Oat Bran?

Oat bran (Avena sativa) is a finely textured product made from the outer layers of oat grains. Most of oats’ soluble fiber, beta-glucan, is found in this outer layer.

It is finer and higher in fiber than rolled oats; when cooked with liquid, it becomes creamy and soft. With its mildly nutty flavor, it is used in porridge, breakfast foods, and baked goods.

Nutritional Values of Oat Bran

One hundred grams of raw oat bran contains about 246 kcal of energy, 15.4 g of fiber, and 17.3 g of protein; it is rich in the soluble fiber beta-glucan, iron, and magnesium.

What Are the Benefits of Oat Bran?

With its high soluble fiber (beta-glucan), protein, and mineral content, oat bran can be considered part of a balanced diet.

This information is general; oat bran is a food and is not a substitute for medical treatment.

How to Choose Oat Bran

Good oat bran should be light cream in color, dry, and have a fresh, nutty smell. Samples that taste rancid, have become damp, or are clumped have lost their freshness.

• The color should be light cream, and the texture fine and dry.
• It should smell fresh and nutty.
• Rancidity and dampness are signs of staleness.

How to Store Oat Bran

Store oat bran in a sealed container in a cool, dry place and protect it from moisture. Because its fat content can turn rancid over time, a cool storage place is preferred.

Using Oat Bran in the Kitchen

Oat bran is cooked with milk or water to make hot porridge; it is also used to add fiber to smoothies, yogurt, bread, muffin batter, and cookie dough. Since it absorbs liquid, adjust the amount of liquid in the recipe accordingly.

How to Make Oat Bran Porridge

Stir oat bran with milk or water over low heat and cook until creamy; serve topped with fruit, honey, or hazelnuts.

Frequently Asked Questions

Are oat bran and rolled oats the same?

No; rolled oats are the flattened whole grain, while oat bran is a finer, higher-fiber product made from the outer layer.

Is oat bran gluten-free?

Oats themselves are naturally gluten-free; however, cross-contact with wheat can occur during processing, so people following a gluten-free diet should choose products labeled “certified gluten-free.”

What can oat bran be added to?

It can be added to porridge, smoothies, and yogurt, as well as bread and muffin batter to add fiber.