Oat bran verses Rolled oats....!!!!

                Oats are the seeds or the grain variety of particular grasses. Although it is true much of the oats sown in the US are used as feed for animals such as horses, cattle and poultry, the cereal is also milled into different grades for human consumption as specially oat meal, rolled oat, and oat bran.

              Oat bran has a better nutritional profile when compared to rolled oats. Because oat bran is the outer husk of the oat grain, it contains the bulk of the dietary soluble fiber, along with a large amount of useful minerals.

             One common use of oat bran is as an additive in baked goods like muffins, where it adds a very distinctive texture and rich, nutty flavor. It is also added to breakfast cereals or used alone as a cereal. Oat bran is also added to breads, increasing their fiber content, and many whole wheat or mixed grain breads may be dusted with oat bran before they are baked to create a flavorful topping.

Oat bran – Main Benefits

1)      Lowers Cholesterol -Oat bran contains soluble fiber, which reduces the low-density lipoprotein (LDL), otherwise known as the "bad" cholesterol. The soluble fiber reduces the absorption of cholesterol into the bloodstream. When compared to oatmeal, on average oat bran has 50% more fiber and soluble fiber, making it much more efficient.

2)      Creates feeling of fullness-    Once consumed, oat bran enters the digestive tract where its soluble fiber absorbs water and forms a gel-like substance, creating a feeling of fullness. A tablespoon of oat bran, about half an ounce absorbs on average 25 times its volume in liquid, forming a 13 ounce ball.

3)      Slows sugar absorption -Once ingested, the bolus (the gel-like substance) passes through the gastric acid, bile, and finally the pancreatic juices. This turns the bolus into pulp and reduces it to a mix of elementary chains, fatty acids, amino acids and glucose. This process both slows down the sugar assimilation and removes calories from the body, thus helping the dieting process.

Cooking will be almost same for Bran and rolled oats but may varies with your recipe and surely quantity. It’s less recommended to underweight person but very much beneficial in obese, Diabetes and hyper cholesterol and maybe it is advised to preventive food in such cases those who are more prone to above illness.

And lastly …. Once you try it you. will get the benefits of it.

Ayurveda perspective of OAT BRAN…!!

           Oat bran has become popular recently as a source of fiber and as one way to lower blood cholesterol levels. It is far lighter and dryer than regular oats. It is most balancing for Kapha, served as cold breakfast cereal like oat bran flakes. It is relatively neutral for Pitta. Unless it is well moistened, it can definitely imbalance Vata. Vata can get the benefit of the Oat bran fiber naturally present in cooked rolled oats. Oat bran also can be added to muffin or bread recipes to lighten their effects and add fiber. In Ayurveda, rough dry foods like oat bran are highly regarded as a way of counteracting the effects of consuming too many sweet heavy foods, such as meat, wine, and cheese.

Health Benefits: Oats reduces the risk of Heart Disease due to fiber content when combined with low fat diet also due to its beta-glucan may help Type-2 Diabetes control their blood glucose level. Also it contains high content of complex carbohydrates and water soluble fiber that encourages slow digestion and stabilizes blood-glucose levels. Oatmeal porridge also contains more B vitamins and calories than other kinds of porridges. Oats are the only cereal containing a globulin or legume like protein.

Note:  

Rolled oats are traditionally oat groats that have been rolled into flat flakes under heavy rollers and then steamed and lightly toasted.

Oatmeal is ground oat groats.

Tridoshas : Vata, Pitta, Kapha in Ayurveda.