5 Ways You can Eat Oat Bran

What is one food that you used to hate growing up but has suddenly become part of your diet now that you’re older?

For me, that has to be oatmeal. As a child, the texture and blandness of oatmeal left much to be desired, especially when a bowl of sugary-goodness was only a few steps away. Only now, can I then truly appreciate how a good warm bowl of oatmeal in the morning can go a long way.

But did you know that oatmeal is only one member in the family of oat products? With the term ‘oats’ being plastered onto various products such as rolled oats, instant oats and oat bran, it may be difficult to understand the exact differences between all of them.

So if you’re are interested in finding out what the differences are and in particular, oat bran, let’s get right into it!

PS: In a previous article, we also covered rice bran (a by-product of rice production). Click here to find out more about it and see if you can identify the difference between rice and oat bran.

What is Oat Bran?

Oat bran refers to the outer layer of an unrefined oat grain (also known as the oat groat), being the primary product obtained from the oat milling process. Milling is a multi-stage process which begins with dehulling, where the husks of harvested oat kernels are removed, exposing the underlying oat groats.

Unlike bran, these husks are generally considered non-digestible due to their highly fibrous nature (relative to the other components of the oat grain), finding uses in various industries such as biofuel production and agriculture.

To separate the outer bran layer from the generated oat groats, the oat groats are either crushed or cut into smaller pieces, before being ground into oat flour – via stone grinding, hammer milling or roller milling.

“Oat groats are composed of three distinct layers – the bran, endosperm and germ. The bran can be separated from the endosperm and germ due to their size differences where the bran is both thicker and larger than the inner layers.

Stone grinding, hammer milling and roller milling are distinct methods used in the milling process to grind oats. Each method typically generates oat products (such as oat flour) of varying flavor and texture. For instance, stone grinding involves. the grinding of oat groats between stone structures while hammer milling uses hammers which shatter and grind the groats at high speeds.

After grinding, the ground up particles are sieved to separate the bran particles from the finer endosperm and germ particles (collected together as oat flour). The separation process can also be enhanced using air classification, where oat particles are separated based on their different interactions with airflow – attributable to their different physical properties (size, shape and density).

Interestingly, unlike rice bran (which is often considered a waste by-product of rice production), oat bran is not a by-product of oat production, and instead one of the various products made from oat grains. Other commonly-made products include oat flour, oatmeal and oat fiber.

This then begs the question, what is the difference between these various products?

Oat Bran vs Oatmeal

The most common oat product that you are likely familiar with is oatmeal. Coming in many various forms, oatmeal is a staple in many European regions such as the Netherlands and Scotland.

And equally popular amongst the fitness community globally, oatmeal is a common alternative to rice as a carbohydrate source, so what is the difference between oat bran and oatmeal?

Compositional Difference between Oat Bran & Oatmeal 

Despite being similarly derived from the oat groat (after dehulling), oatmeal and oat bran differ in their compositions – being composed of different parts of the groat.

As mentioned earlier, bran exclusively refers to the outer layer of the groat, being isolated from the endosperm and germ layer after grinding. Oatmeal, on the other hand, is made from the entire groat – being composed of the germ, endosperm AND bran layer.

“The production of oatmeal from groats is an almost entirely different process from oat milling, differing in the processes that occur after dehulling.”

In oat bran production, dehulling is followed by cutting and grinding steps, which are used to break the distinct layers of the groat into particles of various size for separation. In oatmeal production, however, dehulling is succeeded by kilning, where the groats are lightly-steamed at ~80°C. Kilning is an important step in oatmeal production, aiding in the:

• Inactivation of enzymes within the groat – enzymes (such as lipases) within the groat may breakdown components of the groat such as fats, reducing the shelf life of oatmeal produced. Enzyme inactivation is thus crucial for the extension of shelf life.
• Development of flavour – heat from the steam facilitates chemical reactions between the proteins and carbohydrate of the groat. These reactions generate flavor molecules which contribute to the nutty, toasted taste associated with cooked oatmeal.

After kilning, the steam groats are subjected to further processing, depending on the type of oatmeal to be produced:

• Steel-Cut Oats – whole oat groats are chopped into smaller pieces by steel blades
• Scottish Oats – whole oat groats are stone-ground into smaller pieces 
• Rolled Oats – whole oats groats are re-steamed before being rolled into flatter pieces
• Quick Oats – whole oat groats are cut into smaller pieces before being re-steamed and rolled into flatter pieces
• Instant Oats – whole oat groats are cut into smaller pieces, re-steamed and flattened before undergoing pre-cooking and drying

As such, oatmeal can be considered a whole grain, while oat bran is only the bran layer of the whole grain.

Nutritional Difference between Oat Bran & Oatmeal

Due to their differing compositions, oatmeal and oat bran have slightly different nutritional profiles – where oat bran can be considered the better of the two. The nutritional differences are as follows:

Nutritional Profile (per 100g)	Oats	Oat Bran
Total Carbohydrate	67.7g	66.2g
Fiber Content	Balanced source of insoluble and soluble dietary fiber| 10.1g	High source of dietary fiber, particularly soluble fiber  15.4g
Protein	13.2g	17.3g
Fat	6.52g	7.03g
Energy (kcal)	379	246
Magnesium (mg)	138	235
Phosphorus (mg)	410	734
Potassium (mg)	362	566

Note: The values are obtained from the USDA National Nutrient Database & may differ slightly from different shelf-bought products

However, despite these nutritional differences, neither can be said to be better or worse compared to its counterpart – with both having their own places within a healthy diet.

Oatmeal for instance, being the higher calorie option, could be ideal for an individual looking to increase their daily calorie intake, with oat bran being the pick for an individual interested in weight loss.

Other Differences between Oat Bran & Oatmeal

Apart from the nutritional & compositional differences, both products also differ in their kitchen behavior, having different cooking times and texture. 

Being comprised of less of the oat groat as compared to oatmeal, oat bran typically cooks in a shorter duration, making it a good option when you’re rushed for time. Oat bran, however, will require more water when cooking due to its ability to absorb more moisture as a result of its higher fiber content. 

Cooked oat bran also tends to have a thick & creamy texture, unlike the soft & chewy texture of oatmeal. This is due to their higher soluble fiber content, which forms a gel-like mixture upon mixing with water. However, despite the texture differences, the flavors of both are largely similar, being nutty and slightly earthy.

“Due to the cooking and textural differences, substituting oatmeal and oat bran at a 1:1 ratio within recipes often changes the texture of the final product and may not be recommended.”

Oat Bran vs Oat Fiber

Another not-so-common oat product that you might have heard of is oat fiber. Commonly used in the food (for baked goods & meat products) and nutrition (health & dietary supplements) industry, oat fiber finds usage due to its high fiber content that rivals other fiber-rich additives such as psyllium husk and chia seeds.

Compositional Difference between Oat Bran & Oat Fiber

With fiber in its name, you might be inclined to guess that oat fiber could be possibly made from bran, since the layer is very much high in fiber. But that guess would unfortunately be incorrect, as oat fiber is actually made from an even more fibrous layer – the oat hull. 

After dehusking, the removed oat hulls are often separated from the groats, undergoing a separate grinding process that finely grinds the hulls into a powdered form.

Similar to bran production, the ground powder is sieved to ensure that the less-finely ground fiber particles are separated from the more-finely ground particles. Following this, the oat hulls (now known as oat fiber) are further dried to remove moisture, before being packed and distributed.

The usage of oat fiber as an additive is especially popular among individuals sticking to a keto (low carb, high fat & protein) diet due to the non-digestible nature of its fiber constituents – being composed of non-digestible fibers including lignin, cellulose & hemicellulose.

“A common misconception held by many is that all fiber is indigestible. This is untrue as the digestibility of fiber is dependent on the type of fiber, as soluble fiber is partially digested by gut bacteria while insoluble fiber is not digested by gut bacteria.”

Due to its non-digestible nature, oat fiber is sometimes considered to be net zero carbs & net zero calories – and who wouldn’t love a calorie-less ingredient. 

“The fiber content of food is typically subtracted from its total carbohydrate content before its calorie calculation. For instance, if a food product has 15g of total carbohydrate with 10g of fiber, its calorie count is calculated as (15 – 10) multiplied by 4 (4 kcal/g), resulting in a calorie count of 20 kcal.”

Nutritional Difference between Oat Bran & Oat Fiber

When comparing the nutritional profiles of oat bran and fiber, it is easy to see why oat fiber is typically used an additive and not directly consumed like oat bran or oat meal.

Nutritional Profile (per 100g)	Oat Fiber Flour	Oat Bran
Total Carbohydrate	91.3g	66.2g
Fiber Content	High source of dietary fiber, particularly insoluble fiber  88.76g	High source of dietary fiber, particularly soluble fiber  15.4g
Protein	0.43g	17.3g
Fats	0.19g	7.03g
Energy (kcal)	13.59	246
Phosphorus (mg)	3.7	734
Potassium (mg)	4.6	566
Magnesium	14.1	235

Note: The values are obtained from the USDA National Nutrient Database (oat bran) & may differ slightly from different shelf-bought products. The values for the oat fiber flour reference an existing product.

Unlike oat bran, oat fiber is almost exclusively made from pure fiber, having little to none of the other important biological molecules such as fat, proteins and minerals. As such, while oat bran may be consumed on its own, oat fiber tends finds usage as an additive or an alternative to ingredients such as regular flour.

“Certain nutrition labels have oat fiber listed as 0 calories as small amounts of protein and fats (<0.5g) can be considered as 0 calories based on nutritional guidelines. For instance, to meet the requirements of being fat-free, a food product only needs to have less than 0.5g of fat per 100g serving.”

The Nutritional Benefits of eating Oat Bran

Now that we know how oat bran compares against other oat products compositionally and nutritionally, let’s take a deeper look into the nutritional benefits of oat bran.

Despite being only the outer covering of the groat, bran is fully-packed with essential nutrients and bioactive compounds vital for our bodies. 

Key nutrients and bioactive compounds found within bran include:

1. Antioxidants – compounds that protect the body from harmful naturally occurring chemical reactions. Oat bran contains a greater amount of antioxidants relative to the other parts of oat groat and is an especially good source of polyphenols & avenanthramides (types of antioxidants) – many of which are unique to oats.

Many of these unique antioxidants have been shown to exhibit anti-inflammatory & antiproliferative capabilities, thus potentially providing additional protection against diseases such as cancer and heart disease.

2. Dietary fiber – having the appropriate amount of dietary fiber (20-30g/day) daily is not only important for your gut health, but for your heart and glucose control. Oat bran is an especially good source of soluble fiber – the type that is digested slowly within your gut.

The slow digestion of soluble fiber not only provides you with long-lasting energy through the day, but prevents those food comas from hitting you at anytime of the day. The insoluble fiber content of bran (while not as high), is still sufficient to aid in bowel movement and the prevention of constipation.

“Food comas – or the post-meal slump – occur when we consume fast-digesting carbohydrates such as white bread. Their quick digestion causes glucose to be absorbed rapidly, causing spikes in our blood glucose levels. Sleepiness occurs due to our body’s attempt to rapidly bring these spikes down, causing us to crash alongside the spikes.”

This slow-digesting nature of oat bran is particularly helpful for Type 2 diabetic patients, with bran consumption being shown to aid in glycemic control and the lowering of blood glucose levels in diabetic patients.

3. Minerals –  minerals are an important component of our diet which influences almost every body function from digestion to muscle building to fighting infections. Important minerals contained within oat bran include magnesium, zinc and phosphorus.

With a single 100g serving of oat bran containing around half or more (depending on your age) of the daily recommended mineral intake for magnesium, phosphorus, and zinc, it is surely a worthy addition to your daily meals (recipes included below).

How can Oat Bran be eaten?

Now that you know what the benefits of oat bran consumption are, why not give it a try for yourself with these recipes. Being a highly versatile ingredient, oat bran can be used to make both sweet or savory delights – perfect for any meal of the day.

#1 Frittata

If you’re looking to make a hearty meal that is not only satiating but packed with nutrients good for your body, you have to give this recipe a shot!

A frittata is an Italian egg-based dish that bares similarity to an omelet or crustless quiche, but can be distinguished based on its unique preparation method and versatility as a dish. The heftiness of this dish can be easily changed by switching up its ingredients (meat, vegetables, cheese etc.), allowing it to be either a light or heavy meal.

Following this recipe , we will be making a spinach & turkey frittata (but you may also change or add ingredients to suit your taste). The ingredients you will need are:

• Ground Turkey
• Chopped Onions
• Spinach
• Eggs
• Heavy Whipping Cream
• Salt
• Pepper
• Seasoning (Spices of your choice)
• Oat Bran
• Yogurt
• Egg White
• Cheese

For health conscious individuals, you may choose to substitute the heavy whipping cream with alternatives such as milk with melted butter or greek yogurt with milk. Other ingredients that you may also include are diced tomatoes or mushrooms – my personal favorites.

“Pro-tip: For this and the following recipes, ensure to preheat your oven before cooking.”

Begin by browning your ground turkey over medium heat, adding the chopped onions as the turkey begins to cook through. Then, add the spinach and seasonings of your choice (such as salt, pepper & garlic powder), and allow the mixture to simmer till the spinach and turkey are fully-cooked.

Combine the oat bran, egg white, and yogurt in a bowl, and mix till well-incorporated. Pour this mixture onto the base of a greased baking pan and evenly spread as this will form the base (crust) of the frittata. Pour the turkey & spinach mixture onto the base and sprinkle cheese over the top evenly.

In a separate bowl, whisk the eggs, egg white and heavy whipping cream (or your alternative) to create custard-like mixture. Season to taste and pour over the turkey & spinach layer in the baking pan. Place the baking pan in the oven and allow it to bake for ~45 minutes or till the custard has firmly set.

If you’ve never had a frittata before, this is your sign to make one!

#2 Porridge

Do you know one of the best ways to start your morning well? Its by having a good breakfast!

Having a healthy, nutritious breakfast will not only give you the fuel & energy to kickstart your early morning activities, but help you stay focused through the day. Choosing the correct breakfast options are essential for preventing those mid-morning slumps that we all hate, and this can be done by picking foods which stabilize our blood sugar levels.

Oat bran is particularly good at this due to its rich soluble fiber content which digest slowly in our gut, preventing spikes in our blood glucose levels.

Oat bran porridge is as simple as it gets, and the ingredients you will need are:

• Oat Bran
• Water
• Milk

Begin by lightly-toasting your oat bran over low heat, stirring the dry bran as it toasts to prevent it from burning to a crisp. Once toasted, add water and milk gradually, whisking the mixture frequently to allow it to thicken. At this point, you may choose to add more or less liquid, depending on your preference for porridge thickness.

Once done, add the toppings of your choice (fruits, nuts, honey etc.) to give the bowl of porridge some extra flavor. If this sounds good to you, check out the full recipe here.

#3 Muffins

If you’re like me, muffins are the bane of your attempts at a healthy diet. Being packed with fats and sugar, store-bought muffins are a decadent treat I try not to overindulge in. But what if I told you that you could make your own that is much healthier!

To make your own sweet treats that you can indulge guilt-free, the ingredients needed are:

• Oat Bran
• All-purpose Flour
• Sugar (or sugar/sweetener of your choice)
• Baking Powder
• Salt
• Milk
• Egg
• Vegetable Oil
• Honey 

Begin by mixing the dry ingredients (oat bran, flour, sugar, baking powder, & salt) in a bowl and ensure well-mixed. 

In a separate bowl, combine the remaining ingredients – milk, eggs, vegetable oil, honey – and ensure well-mixed. You may also choose to add fillings of your choice such as chocolate chips, blueberries or bananas.

Pour the wet mixture into the dry mixture and stir to mix. Spoon the combined mixture into a muffin pan and bake till golden brown. You may also choose to add toppings of your choice before baking (such as walnuts or chopped almonds) or after the baked muffins have cooled (such as a yogurt glaze).

If muffins are up your alley, check out the full recipe here. The full recipe used does not make use of flour (so it may be omitted) but is added to reduce the overall crumbliness of the muffin.

#4 Snack Bar (Energy Bars)

Snack bars are the perfect snacks to have around, being a quick energy-boost before a workout session or a small snack to soothe your restless stomach on a long day.

The ingredients you will need to make one include:

• Oats
• Oat Bran
• Honey
• Salt
• Butter
• Vanilla extract

Begin by lightly-toasting your oat bran and oats over low heat, stirring the dry ingredients as they toast to prevent them from burning. You may also toast some nuts alongside the oats to give your bars an extra crunch. 

In a separate saucepan, mix the honey, salt, butter and vanilla extract, and simmer at a medium heat for around a minute while stirring. Transfer the toasted dry ingredients into a bowl and pour the liquid mixture onto it, mixing the dry and wet mixtures together well.

Add in any additional toppings of your choice (such as dried fruits or chocolate chips) and bake till golden brown. Once cooled, slice into single servings or wrap with plastic for later consumption. Store in the fridge within an air-tight container for up to a week to maintain freshness.

If this sounds simple enough to try, be sure to check out the full instructions here.

#5 Banana Bread

If you have bananas sitting around in your kitchen, this is the recipe for you.

The banana bread is a wholesome snack that you can enjoy at anytime of the day, being savorable on its own or served alongside a scoop of icecream as a dessert treat for sharing.

To make banana bread, the ingredients you will need are:

• All-Purpose Flour
• Oat Bran
• Baking Powder
• Baking Soda
• Salt
• Cinnamon
• Spice Blend
• Bananas
• Sugar (or sugar/sweetener of your choice)
• Buttermilk (or an alternative)
• Melted Butter
• Eggs
• Vanilla Extract

Begin by mashing your bananas in a bowl till smooth without visible lumps. Add sugar, milk, butter, eggs and vanilla and mix till well incorporated (you may use a mixer at low speed).

In a separate bowl, mix the dry ingredients (flour, oat bran, baking soda, baking powder, salt, cinnamon & splice blend) and ensure well-mixed. Add the wet mixture into the dry mixture and stir till smooth. Pour the batter into a baking pan and top off with any additional toppings (such as almonds or ground cashews) before baking till golden brown.

If making your own banana bread interests you, check out the full recipe here. The full recipe makes use of gluten-free flour but that can substituted for a flour of your choice.

Using different types of flour changes the final texture of the baked product due to their differing gluten contents (but you can probably never go wrong with all-purpose flour).

Conclusion

Hopefully, this article has been able to shed some light on the differences between the different oat products while convincing you on why you should consume oat bran.

With the nutritional benefits of oat bran, it is surely an addition you should make into your diet. Its versatility allows you to use it in a wide range of recipes (and even more unlisted) which you can fit into your life even while on a diet (I’m looking at you muffins).

If you’ve read this far, its a sign for you to buy it yourself now.

And before I forget, if you’re interested in food sustainability and would like to collaborate with us (maybe on a new product line even?), do shoot us an email (hello@themoonbeam.co) or drop us a message on our social media page.

We would love to have a chat as we are always looking for fresh faces to work together with and bring new ideas to life!