Many people like to eat instant oatmeal for breakfast, right? You can eat it with boiling water, which is so convenient.
However, instant oatmeal raises blood sugar quickly, and if the combination is not reasonable, it is easy to be sleepy in the morning, and it is easy to convert into fat accumulation after blood sugar spikes, so it is not conducive to weight loss.
To be convenient and nutritious, it is recommended that everyone eat oat bran.
When it comes to bran, many friends say: I have heard of wheat bran, wheat bran is used to feed pigs in the countryside, and I don't want to eat it even if I am killed.
Mr. Gu wants to say that this bran is not the bran. The taste of oat bran is really good, in this article, let's talk about the nutrition of oat bran systematically, and then teach you a few tricks, so that you can buy high-quality oat bran, and finally I will share with you how to eat oat bran.
1. Oat bran is suitable for eating as a staple food
▲ Figure: Photo.com
Whole grains contain three parts: bran, endosperm and germ, and the white rice we usually eat is to grind off the bran and germ, and basically only the endosperm remains.
The main component of the endosperm is starch, the germ is rich in vitamin E and healthy fats, and the bran is the main source of dietary fiber, B vitamins, minerals, and antioxidants such as polyphenols [1].
However, oat bran is not 100% bran, and a lot of endosperm will be rubbed off when the bran is peeled off, according to the Australian and New Zealand Food Bureau, the starch content of oat bran is as high as 55.8g/100g[2], so oat bran is a staple food.
In addition, oat bran has 1.3 times the protein content (17.3 g/100 g) of oatmeal [3,4], which can prolong gastric emptying and increase satiety.
By the way, compared with the staple foods of rice and noodles, the protein of oats contains more lysine, the amino acid composition is more balanced, and the protein quality is higher, so
In addition, oats do not contain gluten on their own, so if you are gluten intolerant or have celiac disease, oat bran is also a good staple food choice, but look at the packaging when buying to make sure that the same production line does not produce gluten-containing food to avoid contaminating the oat bran.
2. Oat bran is rich in β-glucan and has many effects
▲ Figure: Photo.com
According to the United States Department of Agriculture, the dietary fiber content of oat bran (15.4 g/100 g) is 1.5 times that of oatmeal [3,4], and β-glucan is a water-soluble dietary fiber, which is a type of dietary fiber, so oat bran is also higher in β-glucan.
β-Dextran absorbs water and expands, which can not only increase satiety, but also increase the water content of the poop, promote intestinal peristalsis, and also help relieve constipation.
1. Lowering blood sugar: The European Food Safety Authority (EFSA) believes that when 30 grams of carbohydrates are consumed at each meal, as long as 4 grams of oat β-glucan are consumed, it can have the effect of reducing postprandial blood sugar reaction. [5]
2. Lowering blood lipids: blood cholesterol is the main risk factor for coronary heart disease, and the U.S. Food and Drug Administration (FDA) believes that oat bran, which contains ≥ 5.5% β-glucan, and the total dietary fiber content ≥ 16%, and 1/3 is soluble dietary fiber, can reduce blood cholesterol and thus reduce the risk of coronary heart disease.
Such oat bran can be claimed on the packaging as "a low-fat, low-saturated fat and low-cholesterol diet containing soluble dietary fiber (oats β-glucan) can help reduce the risk of coronary heart disease associated with a variety of factors". [6]
3. Choose oat bran and focus on fiber content
If the product is directly marked with the content of β-glucan, it is the best, for example, the average content β of β-dextran in the product below is 6 grams / 100 grams.
I have bought 6 popular oat brans, and I have made their energy, protein, carbohydrates, dietary fiber content, as well as whether they are organic, whether they are domestic and the reference price in the following picture.
You see, the highest dietary fiber content (20.4 g/100 g) is still Ximai, and its energy is the second lowest, and the protein is the second highest, but the price is also slightly higher, 42.5 yuan / catty.
▲ Western wheat
Look at it again, the dietary fiber is the lowest, only 11.3 grams / 100 grams, this dietary fiber content is only a drop higher than oatmeal (10.1 grams / 100 grams), its price is 31 yuan / catty, buy it is not as cheap as three or four times the price of oatmeal (but to choose the tablet complete), these oatmeal has a higher dietary fiber content than this oat bran.
▲ Good mile
When it comes to cost performance, let's take a look at the Taste Kingdom, which ranks 4th in dietary fiber, 14.2 grams / 100 grams, but the price is the most expensive, 71 yuan / catty, which is expensive because it is imported or organic.
▲ Ajido Kingdom
Let's talk about Sam's this, the fiber ranks 2nd, the disadvantage is that the powder is too fine, you must stir while flushing, and add more water, otherwise it is easy to have pimples, but it is better than cost-effective, only 12-14 yuan for 1 catty.
▲Sam
Next, Hema this one, ranked 5th in dietary fiber content, it and Ximai are marked with β-glucan content, but its β-glucan is only 3.3 grams / 100 grams, which is 60% of Ximai, fortunately, its price is also low, 11.8 yuan / catty, only 28% of Ximai, and the cost performance is still quite high.
In addition, it is the only one of the six that has a small package, a bag of 30 grams, which is very convenient to eat out, and two bags of 60 grams of 221 kcal, which is also suitable as a staple food for women who are losing weight.
▲Hema
Finally, let's talk about Bob's Red Mill, its dietary fiber content ranks 3, 15 grams / 100 grams, the price ranks 2, 52 yuan / catty, it is also expensive in imported and organic, but 1 catty is cheaper than the most expensive 19 yuan, slightly more cost-effective, if you eat oat bran very frequently, such as eating at least 2 meals a day, you can choose this, as an organic product, you can minimize the intake of pesticide residues and heavy metals.
▲Bob's Moulin Rouge
Fourth, the pattern of eating oat bran
The easiest way to eat is to wash it with boiling water, and the oatmeal has to be washed and put for 2-3 minutes, and the bran can be eaten. If it is not convenient to boil water, then add more water and microwave on high for 2 minutes.
It can also be washed and eaten with oatmeal, or added when stewing rice, steaming steamed buns, and toasting bread, which is more acceptable in taste and improves the nutrition of fine grains.
You can also stir-fry and then cook, the taste is more fragrant, the specific method is:
Stir-fry the oat bran for 30 seconds to 1 minute, exuding a baking taste, then pour into boiling water and cook over low heat for 2 minutes, stirring and cooking, add a little salt out of the pot, let it cool and eat it directly or mix it with milk, soy milk, and almond milk. If you cook a lot at one time, then refrigerate it separately after removing it from the pot, and you can refrigerate it for 2-3 days.
After brewing or boiling, you can also add some fresh fruits, dried fruits, nuts to eat, if you like baking, you can also make cookies, bread, energy bars, add some bran, specific recipes search on the Internet.
Today's interaction: If you have other cost-effective oat bran, or your favorite way to eat bran, leave a message to share the detailed recipe.
Bibliography:
[1] Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods - a review. J Food Sci Technol. 2015 Feb; 52(2):662-75. doi: 10.1007/s13197-013-1072-1. Epub 2013 Jun 25. PMID: 25694675; PMCID: PMC4325078.
[2] https://www.foodstandards.gov.au/science-data/food-composition-databases/ausnut-2011-13/foodnutrient
[3] https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
[4]https://fdc.nal.usda.gov/fdc-app.html#/food-details/173904/nutrients
[5] EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on the substantiation of health claims related to beta-glucans from oats and barley and maintenance of normal blood LDL-cholesterol concentrations (ID 1236, 1299), increase in satiety leading to a reduction in energy intake (ID 851, 852), reduction of post-prandial glycaemic responses (ID 821, 824), and “digestive function”(ID 850) pursuant to Article 13 (1) of Regulation (EC) No 1924/2006. EFSA J. 2011, 9, 2207. https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2011.2207
[6] Mathews R, Kamil A, Chu Y. Global review of heart health claims for oat beta-glucan products. Nutr Rev. 2020 Aug 1; 78(Suppl 1):78-97. doi: 10.1093/nutrit/nuz069. PMID: 32728751.