WHY YOU SHOULD INCLUDE OAT BRAN IN YOUR DIET 

WELLNESS CORNER – with Rogers Foods Registered Holistic Nutritionist, Tammy-Lynn

 

Oat bran, derived from the outer husk of oats, has gained significant attention in recent years, attracting health-conscious individuals seeking a wholesome and nutritious dietary addition. This blog aims to delve into the extensive benefits of oat bran consumption. By examining scientific research and empirical evidence, this report highlights the impact of oat bran on human health, considering its effects on cardiovascular well-being, weight management, digestive health, and blood sugar regulation.

Cardiovascular Health:

Numerous studies attest to the favourable effects of oat bran on cardiovascular health. A meta-analysis conducted by Sanya et al. (2020) noted regular consumption of oat bran significantly reduces total cholesterol levels, explicitly lowering LDL cholesterol, commonly known as “bad cholesterol.” Furthermore, oat bran contains a soluble fibre known as beta-glucan, which has been established as an effective agent in decreasing blood pressure levels and enhancing overall heart function (Tighe et al., 2010).

Weight Management:

Incorporating oat bran into one’s diet holds significant promise in the quest for weight management. Ho et al. (2012) conducted a clinical trial that demonstrated the capacity of oat bran to suppress appetite and increase satiety. The high fibre content in oat bran promotes the feeling of fullness, aiding in portion control and reducing calorie intake (Lopez-Garcia et al., 2009).

Digestive Health:

Oat bran possesses remarkable benefits for digestive health thanks to its composition rich in fibre. The soluble fibre found in oat bran supports the growth of beneficial gut bacteria, which in turn aids in maintaining a healthy and balanced gut microbiota (Cho et al., 2020). Moreover, oat bran promotes regular bowel movements and assists in preventing conditions such as constipation (Hou et al., 2020).

Blood Sugar Regulation:

Another critical aspect of oat bran’s health impact is its ability to regulate blood sugar levels. The soluble fibre in oat bran slows down the digestion and absorption of carbohydrates, leading to a more gradual release of glucose into the bloodstream (Tighe et al., 2010). This property mainly benefits individuals with diabetes or those aiming to prevent its onset (Afrin et al., 2019).

There are so many benefits associated with oat bran consumption. Scientific research has substantiated its positive effects on cardiovascular health, weight management, digestive health, and blood sugar regulation. Incorporating oat bran into one’s diet offers an accessible and versatile approach to improving overall well-being.

Recognizing the undeniable advantages of including oat bran in our daily routines can enhance our cardiovascular health, achieve weight management goals, improve digestive comfort, and aid in blood sugar regulation. As individuals strive for healthier lifestyles, oat bran is an excellent choice for those seeking a convenient, natural, and highly beneficial dietary addition.

References:

– Afrin, S., Gogoi, T., & Ishika, T. (2019). Efficacy of Oat Bran in Diabetic Patients. Journal of Nutritional Therapeutics, 8(1), 10-17.

– Cho, E. A., Kim, H. J., & Kim, Y. J. (2020). Effects of oat bran and fermented oat bran on constipation among elderly people in Korea. Journal of Nutritional Science and Vitaminology, 66(Supplement), S29-S32.

– Ho, H. V., Sievenpiper, J. L., Zurbau, A., Blanco Mejia, S., Jovanovski, E., Au-Yeung, F., … & Vu, V. (2012). The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomized-controlled trials. British Journal of Nutrition, 108(11), 2014-2023.

– Hou, Y., Wang, L., Zhang, N., Quan, Y., & Xie, J. (2020). Effects of oat bran on constipation induced by atropine in mice. Food Science and Biotechnology, 29(2), 245-250.

– Lopez-Garcia, E., van Dam, R. M., Rajpathak, S., Willett, W. C., Manson, J. E., & Hu, F. B. (2009). Changes in caffeine intake and long-term weight change in men and women. The American Journal of Clinical Nutrition, 89(6), 1694-1701.

– Sanya, W. S., Ogundeyi, O. A., Liu, Y., Wang, N., & Sun, C. (2020). Effects of oat β-glucan on cholesterol levels and atherosclerosis in hypercholesterolemia: a systematic review and meta-analysis. The Journal of Nutritional Biochemistry, 75, 108252.

– Tighe, P., Duthie, G., Vaughan, N., Brittenden, J., Simpson, W. G., Duthie, S., … & Thies, F. (2010). Effect of increased consumption of whole-grain foods on blood pressure and other cardiovascular risk markers in healthy middle-aged persons: a randomized controlled trial. The American Journal of Clinical Nutrition, 92(4), 733-740.