Have you ever tried porridge with oat bran ? Although it is "only" other parts of the oat grain, the bran is quite different from oatmeal in taste, appearance and nutritional value . In this post, we will give you an overview of the differences, and you will learn how to make porridge with oat bran easily and quickly!
Oat bran – what you need to know about it
Oats ≠ oats, then a wide variety of parts can be made from the oat grain! For example, in addition to the well-known oatmeal, there are oat bran, oat flour, and oat groats. The former are best suited for breakfast.
We have summarized in detail below where exactly the difference lies.
| Properties | Oatmeal | Oat bran |
| Parts of the grain and appearance |
All parts of the oat grain
Large to small-leaved flakes |
Edge layers and germ of the oat kernel
Larger particles, available in the form of oat bran semolina or soluble flakes |
| Manufacturing |
Oat kernels are moistened beforehand and then rolled out
They are then dried For fine oatmeal, the seeds are cut into small pieces before rolling |
Edge layers and seedlings are coarsely ground & sieved |
| Taste and bite |
Large-leaved flakes: bite-resistant, pithy
Small-leaved flakes: soft, delicate |
Nuttier and slightly harder than oatmeal |
The nutritional values of oat bran are also slightly different: while the calorie count is similar at around 350 to 370 kcal per 100 g, the composition differs . Oat bran contains more magnesium (approx. 172mg/100g), iron (approx. 6.31 mg/100g), and biotin (approx. 22.5 µg/100g) compared to oatmeal.
Since magnesium is important for optimal muscle function, iron can reduce your fatigue, and biotin ensures optimal energy metabolism, a sufficient intake is important!
In addition, the proportion of fiber , especially beta-glucans, is higher. This is because the highest concentration is found in the outer shell of the so-called nutrient tissue of the oat seed. Since the bran contains proportionally more of the outer layers, the amount is also higher.
Oat bran – like all oat products – has a positive effect on your cholesterol level .
Many also wonder: Is oat bran good for digestion? And our answer is: "Yes." As I said, bran has a large proportion of fiber, which serves as food for the good intestinal bacteria. Oat bran is very interesting for low carb diets! Oat bran causes the blood sugar level to rise only slightly. It can therefore be on the menu at low carb, unlike wheat bran, which does not come to the table with low carb.
Basic recipe for breakfast with oat bran
As mentioned at the beginning, you can now find our simple recipe for porridge with oat bran.
Recipe: Porridge with oat bran
Ingredients
- 60 g oat bran
- 250 ml (vegetable) milk or water
Preparation
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Boil (vegetable) milk or water in a saucepan and add oat bran.
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Reduce the heat slightly and simmer for a few minutes, stirring constantly, until the mixture becomes creamy.
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Remove from the heat and let it steep for another minute.
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Depending on the desired consistency, you can add more liquid.
Tip
If you prefer to prepare your porridge with oatmeal, then take a look at our basic recipe for classic oatmeal .
If you need to go fast – Verival oat bran products
You don't have that much time in the morning to prepare porridge yourself? No problem! With the breakfast products from Verival, you can comfortably enjoy the benefits of oat bran at breakfast and save time in preparation because our porridges are conveniently ready in less than 3 minutes . At Verival, we try to combine both in our product development: health and rapid preparation.
How about our Sport Protein Porridge raspberry cocoa, for example ? The healthy breakfast not only convinces with a high fiber content thanks to the bran, but also offers you an extra portion of vegetable proteins from sunflower and pumpkin seeds. In addition, the porridge comes without added sugar. This makes it ideal for those who want to start the day actively and need energy for sporting activities.
Our sour cherry cocoa oat porridge also provides you with healthy oat bran and was specially developed according to the TCM doctrine . This means that the selected ingredients reflect the 5 elements and thus optimally support your body, e.g., in digestion.
Use of oat bran: recipe ideas
Oat bran is the local superfood for a healthy diet.
Here are a few suggestions on how to incorporate oat bran into your meals:
For example, you can add oat bran to your shakes . There are many delicious recipes for shakes. Whether you mix milk with bananas or buttermilk with strawberries – add 1 spoonful of oat bran, and your power drink is perfect!
You can easily bake valuable spelt oat bran bread yourself and eat the healthy fiber in this way.
Frequently Asked Questions
What can I do with oat bran?
Oat bran is great for your breakfast porridge. You can easily make it by gently simmering the oat bran in liquid and then supplementing the creamy porridge with other ingredients of your choice. You can also add a spoonful of oat bran to your yogurt with fruits and nuts. Perhaps smoothies or shakes with oat bran are something for you. The bran can also be used in soups or stews. Sprinkled over a salad, oat bran tastes good and rounds off a healthy diet.
How much oat bran can you eat per day?
Around 40 g of oat bran is a recommended daily dose. This corresponds to 2 large tablespoons. Then you ingest a sufficient amount of beta-glucan. This fiber present in oat bran has a positive effect on your blood sugar levels and has a cholesterol-lowering effect. Furthermore, intestinal function and the immune system are also supported by beta-glucan.
Which is better: oatmeal or oat bran?
Both are healthy, and both oat products have special advantages. Oatmeal provides a lot of valuable vegetable protein and keeps you full for a long time due to complex carbohydrates. Oat bran contains even more fiber, amino acids, vitamins, and minerals. You can work oat bran very well into shakes, soups, yogurt, and bread or prepare a nutritious porridge directly from oatmeal.
Can you eat oat bran uncooked?
Of course, you can eat oat bran uncooked - i.e., raw. You can sprinkle it over cereals and salads or incorporate it into your smoothie or shake. Oat bran is also used cooked or baked as a porridge or in soups, stews, and bread. The fiber beta-glucan present in oat bran has a positive effect on your blood sugar level and has a cholesterol-lowering effect. The intestinal function and immune system are also supported by oat bran.
What happens if I eat oat bran every day?
You are doing your body good! Around 2 heaped tablespoons of oat bran cover your daily requirement for beta-glucan. Beta-glucan regulates your blood sugar levels and lowers your bad cholesterol. You can easily integrate oat bran into a wide variety of dishes.
What causes oat bran in the intestine?
Regular consumption of oat bran (preferably 1 - 2 heaped tablespoons daily) promotes digestion. The stool becomes softer, and if you suffer from constipation, this will be a thing of the past after some time and regular consumption of the bran. Just like wheat bran, oat bran supports your intestinal activity, but the latter is even more valuable in terms of its nutrients.
How long should you soak oat bran?
It is not absolutely necessary to soak oat bran. It can also be easily sprinkled over salad, cereal, or soup. However, soaking reduces the content of phytic acid – and thus, the nutrients can be absorbed even better from the oats. If possible, you should always soak oatmeal - they are also coarser in structure than the bran.
Should you soak oat bran?
The soaking of oat products - and thus also of the bran - reduces the content of phytic acid. As a result, the nutrients can be absorbed even better from the oats. Of course, oat bran can be eaten without soaking, but your body can benefit more from this superfood if the bran has had a chance to swell for a while.
Which is better: spelt or oat bran?
Both cereals, spelt and oats, contain many vitamins. Spelt bran - just like oat bran - can also be used in the low carb diet. Wheat bran has no place in the low carb diet and is also less well tolerated than spelt or oats. Oat bran is ahead of the pack in terms of nutritional benefits.
Why should everyone eat oat bran daily?
The bran from oats contains even more fiber than the oatmeal itself. Since oat bran contains an extremely high amount of beta-glucan, oat bran is beneficial for your bowel movements, lowers your cholesterol, and stabilizes your blood sugar. Consuming oat bran daily is a real power food - filling - nutritious - vitalizing.
Is oat bran basic or acidic?
Due to the minerals it contains, oats can be used as a basic food to regulate the acid-base balance. Oat bran contains a lot of beta-glucan and has a positive effect on many body functions (blood sugar, blood fats, digestion, ...).
Can you lose weight with oat bran?
Oat bran is extremely high in fiber. Oats keep you full for a long time and contain valuable carbohydrates. Even with a low carb diet, oat bran is beneficial, because the oat product can support you wonderfully in your weight loss. Thus, porridge made from oat bran can provide an ideal and healthy start to your day and aid in weight loss.
