Have you ever tried porridge with oat bran? Although it is “just” other parts of the oat grain, the bran is quite different from oat flakes in taste, appearance and also in nutritional value. In this article, we will give you an overview of the differences and you will learn how you can make porridge with oat bran quickly and easily yourself!
Oat bran – what you need to know
Oats ≠ oats: the oat grain can be used to make a wide variety of products! For example, in addition to the well-known oat flakes, there are also oat bran, oat flour and oat groats. The former are best 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. 6.31mg/100g) and biotin (approx. 22.5 µg/100g) compared to oat flakes.
Since magnesium is important for optimal muscle function, iron can reduce fatigue and biotin ensures optimal energy metabolism, an adequate supply is important!
In addition, the proportion of dietary fiber, especially beta glucans, is higher. This is because the highest concentration is found in the outer layer of the so-called endosperm of the oat seed. Since bran contains a relatively higher amount of the outer layers, the amount is also higher.
Oat bran, like all oat products, has a positive effect on your cholesterol level.
Porridge with berries contains a lot of fiber
Many also wonder: is oat bran good for digestion? And our answer is: “Yes.” As already mentioned, bran has a high fiber content, which serves as food for the good intestinal bacteria. Oat bran is very interesting for low-carb diets! Oat bran only causes blood sugar levels to rise slightly. It can therefore be on the menu for low-carb diets. In contrast to wheat bran, which is not eaten on a low-carb diet.
Find out more about the benefits of oat bran.
Basic recipe for breakfast with oat bran.
As mentioned at the beginning, you can now find our simple recipe for porridge with oat bran.
If you prefer to prepare your porridge with oat flakes, then it's best to take a look at our basic recipe for classic porridge.
When time is of the essence – Verival oat bran products
Don't have much time in the morning to prepare a porridge yourself? No problem, with Verival breakfast products you can conveniently enjoy the benefits of oat bran in your breakfast and save time on preparation, because our porridges are ready in less than 3 minutes. At Verival, we try to combine both health and quick preparation in our product development.
How about our Sport Protein Porridge Raspberry-Cocoa, for example? This healthy breakfast not only has a high fibre content thanks to the bran, but also offers you an extra portion of vegetable proteins from sunflower and pumpkin seeds. What's more, the porridge contains no added sugar. This makes it ideal for anyone who wants to start the day actively and needs energy for sporting activities.
Our sour cherry cocoa oat porridge, which is also available, provides you with healthy oat bran and has been specially developed according to TCM principles. This means that the selected ingredients reflect the five elements and thus optimally support your body, for example, in digestion.
Discover the breakfast variety of Verival
Use of oat bran: recipe ideas
Oat bran is the local superfood for a healthy diet.
Here are a few ideas on how you can incorporate oat bran into your meals:
For example, you can add oat bran to your shakes. There are many delicious shake recipes. Whether you mix milk with banana or buttermilk with strawberries, 1 spoonful of oat bran is the perfect addition to your power drink!
You can easily bake your own valuable spelt oat bran bread and get the healthy fiber that way.
Frequently asked questions
What can I do with oat bran?
Oat bran is perfect for your breakfast porridge. You can easily make it by gently simmering the oat bran in liquid and then adding other ingredients of your choice to the creamy porridge. You can also add a spoonful of oat bran to your yogurt with fruit and nuts. Smoothies or shakes with oat bran might be something for you. You can also use the bran in soups or stews. Sprinkled over salad, oat bran tastes good and rounds off a healthy diet.
How much oat bran can you eat in a day?
The recommended daily dose is around 40 g of oat bran. This corresponds to 2 large tablespoons. This ensures you consume a sufficient amount of beta glucan. This fiber, which is present in oat bran, has a positive effect on your blood sugar level and lowers cholesterol. Beta glucan also supports intestinal function and the immune system.
Which is better, oats or oat bran?
Both are healthy and both oat products have special advantages. Oats provide a lot of valuable vegetable protein and, due to their complex carbohydrates, keep you full for a long time. Oat bran contains even more fiber, amino acids, vitamins and minerals. You can easily incorporate oat bran into shakes, soups, yoghurt and bread, or prepare a nutritious porridge directly from oat bran, just as you would from oats.
Can you eat oat bran uncooked?
You can, of course, eat oat bran uncooked, i.e. raw. You can sprinkle it on muesli and salads or add it to your smoothies or shakes. Oat bran is used cooked or baked in porridge or in soups, stews and bread. The fiber beta glucan found in oat bran has a positive effect on your blood sugar level and lowers cholesterol. Oat bran also supports intestinal function and the immune system.
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 of beta glucan. Beta glucan regulates your blood sugar level and lowers your bad cholesterol. You can easily incorporate oat bran into a wide variety of foods.
What does oat bran do in the intestines?
Regular consumption of oat bran (ideally 1-2 heaped tablespoons daily) aids digestion. Your stool will become 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 aids your intestinal activity, whereby the latter is even more valuable in terms of nutrients.
How long should oat bran be soaked for?
It is not absolutely necessary to soak oat bran. It can be sprinkled over salad, muesli or soup just as well. However, soaking it reduces the phytic acid content – and this means that the nutrients can be absorbed even better from the oats. Oat flakes should always be soaked if possible – after all, they are coarser than the bran in terms of their structure.
Should you soak oat bran?
Soaking oat products – including the bran – reduces the phytic acid content, making it even easier for the body to absorb the nutrients 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 time to swell.
Which is better, spelt or oat bran?
Both types of grain, spelt and oats, contain many vitamins. Spelt bran, like oat bran, can also be used in a low-carb diet. Wheat bran has no place in a low-carb diet and is also less well tolerated than spelt or oats. Oat bran is ahead in terms of nutritional benefits.
Why should everyone eat oat bran daily?
Oat bran contains even more fiber than the oatmeal itself. Since oat bran contains an extremely high amount of beta glucan, it is beneficial for your bowel movements, lowers your cholesterol and stabilizes your blood sugar. Oat bran consumed daily is a real power food - filling - nutritious - vitalizing.
Is oat bran alkaline or acidic?
Due to the minerals it contains, oats can be used as an alkaline food to regulate the acid-base balance. Oat bran contains a lot of beta glucan and has a positive effect on many bodily functions (blood sugar, blood lipids, digestion, etc.).
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 low carb, oat bran is good to use because the oat product can help you wonderfully with your weight loss. A porridge made from oat bran can provide an ideal and healthy start to your day and you can still lose weight with it.
