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OATS & OAT BRAN OVERVIEW
Whole grains, including oats, contain three layers - the endosperm, the germ and the bran. The endosperm is the starchy portion of the grain; the germ is the nutrient dense inner layer; the outer bran layer contains all the fiber. To refine grains, manufacturers remove the bran and germ layers, thereby reducing the grain's final nutrient and fiber content. Oat bran is the edible, outermost layer of the oat kernel. Technically, oat bran is not a whole grain (since it is actually only one part of the oat grain). But because of its exceptionally high fiber content, it can be considered a whole grain.
Oats have been recognized as a food and an herb. Oats, known scientifically as Avena sativa, are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive. Their fortitude seems to be transferred to those who consume this nutrient-rich grain. After all, when we think of a satisfying and enriching way to start the day, one that gives us strength and lasting energy, we oftentimes relish the thought of a hot bowl of oatmeal. Oats gain part of their distinctive flavor from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and their germ allowing them to retain a concentrated source of their fiber and nutrients. Different types of processing are then used to produce the various types of oat products, which are generally used to make breakfast cereals, baked goods and stuffings:
- Oat groats: unflattened kernels that are good for using as a breakfast cereal or for stuffing.
- Steel-cut oats: featuring a dense and chewy texture, they are produced by running the grain through steel blades that thinly slices them.
- Old-fashioned oats: have a flatter shape that is the result of their being steamed and then rolled.
- Quick-cooking oats: processed like old-fashioned oats, except they are cut finely before rolling.
- Instant oatmeal: produced by partially cooking the grains and then rolling them very thin. Oftentimes, sugar, salt and other ingredients are added to make the finished product.
- Oat bran: the outer layer of the grain that resides under the hull. While oat bran is found in rolled oats and steel-cut oats, it may also be purchased as a separate product that can be added to recipes or cooked to make a hot cereal.
- Oat flour: used in baking, it is oftentimes combined with wheat or other gluten-containing flours when making leavened bread.
It has been suspected that oats are a descendant of ancient grains like wheat and barley. Evidence of oats usage dates back to 2000 BCE from Egyptian archeological remains. The modern oat draws its ancestry from the wild red oat, a plant originating in Asia. Oats have been cultivated for two thousand years in various regions throughout the world. Before being consumed as a food, oats were used for medicinal purposes, a use for which they are still honored. The growing of oats in Europe was widespread, and oats constituted an important commercial crop since they were a dietary staple for the people of many countries including Scotland, Great Britain, Germany and the Scandinavian countries. In the early 17th century, Scottish settlers brought oats to North America. Oats are a staple of the Scottish traditional diet. Scottish oats are steamed, steel cut oats that are ground into a fine meal. Today, the largest commercial producers of oats include the Russian Federation, the United States, Germany, Poland and Finland.
HEALTH BENEFITS OF OATS & OAT BRAN - CARDIOVASCULAR DISEASE
Like oatmeal, oat bran contains B complex vitamins, protein, fat, minerals, and heart healthy soluble fiber. Oat bran has long been touted for its soluble fiber. About one-half of the fiber in oat bran is soluble fiber, the type that lowers LDL (bad) blood cholesterol. When eaten regularly, oatmeal and oat bran may help lower cholesterol levels by 25 or more within a very short time period (one to three months). In addition to reducing the bad LDL cholesterol, it can help raise levels of good HDL cholesterol. Soluble fiber is a soft fiber that absorbs water as it moves through the digestive tract.
A landmark study published in 1963 was the first to document the cholesterol-lowering effects of oat bran. Since then, there has been no shortage of research to support the many health benefits of a diet rich in soluble fiber, including oat bran. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1 percent drop in serum cholesterol translates to a 2 percent decrease in the risk of developing heart disease. High cholesterol levels correlate with the build up of plaques in blood vessel walls. If these plaques become damaged or simply grow too large, they can rupture, blocking a blood vessel and causing a heart attack, stroke, or blood clots elsewhere in the body. Lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke.
A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as oats, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12 percent less coronary heart disease (CHD) and 11 percent less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15 percent reduction in risk of CHD and a 10 percent risk reduction in CVD.
A notable study published in the Western Journal of Medicine in the late 1980's found that study participants who ate two oat bran muffins a day for 28 days experienced a 5.3 percent decrease in total serum cholesterol, and an 8.7 percent decrease in LDL cholesterol, compared to no change in participants consuming wheat muffins.
Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Now, the latest research suggests they may have another cardio-protective mechanism. Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease, suggests a study conducted at Tufts University and published in The Journal of Nutrition. In this study, laboratory animals were fed saline containing 0.25 grams of phenol-rich oat bran, after which blood samples were taken at intervals from 20 to 120 minutes. After 40 minutes, blood concentrations of avenanthramides had peaked, showing these compounds were bioavailable (able to be absorbed). Next, the researchers tested the antioxidant ability of avenanthramides to protect LDL cholesterol against oxidation (free radical damage) induced by copper. Not only did the avenanthramides increase the amount of time before LDL became oxidized, but when vitamin C was added, the oat phenols interacted synergistically with the vitamin, extending the time during which LDL was protected from 137 to 216 minutes.
In another study also conducted at Tufts and published in Atherosclerosis, researchers exposed human arterial wall cells to purified avenenthramides from oats for 24 hours, and found that these oat phenols significantly suppressed the production of several types of molecules involved in the attachment of monocytes (immune cells in the bloodstream) to the arterial wall—the first step in the development of atherosclerosis. Oat avenanthamides suppressed production of ICAM-1 (intracellular adhesion molecule-1) and VCAM-1 (vascular adhesion molecule-1), E-selectin, and the secretion of pro-inflammatory cytokines KL-6, chemokines IL-8 and protein MCP-1 (monocyte chemoattractant protein). Our advice: Cut an orange (which is rich in vitamin C) in quarters or pour yourself a glass of orange juice to enjoy along with your oatmeal. If you prefer some other grain for your breakfast cereal, top it with a heaping spoonful of oat bran.
Recent research has attributed many of the health benefits of oat bran to a soluble fiber compound called beta-glucan. In 1997 the U.S. Food and Drug Administration approved the health claim that "a diet high in soluble fiber from whole oats and low in saturated fat and cholesterol may reduce the risk of heart disease." It was determined that at least 3 grams of beta-glucan from oat products should be consumed on a daily basis to achieve a notable decrease in cholesterol levels. One-half cup of cooked oat bran of oat bran provides 3 grams of beta-glucan. The consumption of three grams of soluble fiber from at products per day (provided by three 28 gram servings of oatmeal or one large bowl of oat bran cereal) has been shown to decrease total cholesterol by approximately 1.8. It is estimated that a 1 reduction in total cholesterol could lower the incidence of coronary heart disease by around 2.
Several trials have shown that oat bran supplementation can significantly lower cholesterol levels in people with elevated cholesterol, but only slightly in people with healthy cholesterol levels. Breads containing oat bran may, therefore, be beneficial at lowering elevated cholesterol.
Some studies suggest that oat consumption may reduce blood pressure in people with hypertension (high blood pressure).
HEART FAILURE PREVENTION WITH A WHOLE GRAINS BREAKFAST
Heart failure is the leading cause of hospitalization among the elderly in the United States. Success of drug treatment is only partial (ACE inhibitors and beta-blockers are typically used; no evidence has found statins safe or effective for heart failure), and its prognosis remains poor. Follow up of 2445 discharged hospital patients with heart failure revealed that 37.3 percent died during the first year, and 78.5 percent died within 5 years. (Arch Intern Med. 2007 Mar 12;167(5):490-6.;Eur Heart J. 2006 Mar;27(6):641-3.)
Since consumption of whole grain products and dietary fiber has been shown to reduce the risk of high blood pressure and heart attack, Harvard researchers decided to look at the effects of cereal consumption on heart failure risk and followed 21,376 participants in the Physicians Health Study over a period of 19.6 years. After adjusting for confounding factors (age, smoking, alcohol consumption, vegetable consumption, use of vitamins, exercise, and history of heart disease), they found that men who simply enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure. (Arch Intern Med. 2007 Oct 22;167(19):2080-5.)
CARDIOVASCULAR BENEFITS FOR POSTMENOPAUSAL WOMEN
Eating a serving of whole grains, such as oats, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD). A 3-year prospective study of over 200 postmenopausal women with CVD, published in the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced both:
- Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and
- Less progression in stenosis, the narrowing of the diameter of arterial passageways.
The women's intake of fiber from fruits, vegetables and refined grains was not associated with a lessening in CVD progression.
DIABETES - OATS & OAT BRAN
In addition to helping lower cholesterol, it also keeps blood glucose levels in check. Oats reduce blood glucose and insulin responses. Control of blood glucose and insulin levels is essential in prevention of many of the complications associated with diabetes. Type 2 diabetes patients given foods high in this type of oat fiber or given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white rice or bread. Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also supported with nourishing fiber-rich foods. Oats and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.
The FDA permits foods that contain at least 51 percent whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care). In this 8-year trial, involving 41,186 particpants of the Black Women's Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations. Risk of type 2 diabetes was 31 percent lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women's dietary intake of magnesium intake was considered by itself, a beneficial, but lesser—19 percent—reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13 percent. Enjoy a hearty breakfast and get the benefits of both oats and dairy by serving hot oatmeal, spiced with cinnamon, and topped with handful of walnuts and low-fat milk.
ATHLETIC PERFORMANCE BENEFITS OF OATS
Oats have been shown in scientifi studies to favorably alter metabolism and enhance performance when ingested shortly (45 minutes to 1 hour) before prolonged endurance exercise (greater than 2 hours) of moderate intensity.
ANTIOXIDANT BENEFITS
In addition to its fiber benefits, oats are also a very good source of selenium. A necessary cofactor of the important antioxidant, glutathione peroxidase, selenium works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in decreasing asthma symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair and is associated with a reduced risk for cancer, especially colon cancer.
PRE-MENOPAUSAL BREAST CANCER & WHOLE GRAIN & FRUIT FIBER
When researchers looked at how much fiber 35,972 participants in the UK Women's Cohort Study ate, they found a diet rich in fiber from whole grains, such as oats, and fruit offered significant protection against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology). Pre-menopausal women eating the most fiber (greater than 30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52 percent lower risk of breast cancer compared to women whose diets supplied the least fiber (less than 20 grams/day). Fiber supplied by whole grains offered the most protection. Pre-menopausal women eating the most whole grain fiber (at least 13 g/day) had a 41 percent reduced risk of breast cancer, compared to those with the lowest whole grain fiber intake (4 g or less per day). Fiber from fruit was also protective. Pre-menopausal women whose diets supplied the most fiber from fruit (at least 6 g/day) had a 29 percent reduced risk of breast cancer, compared to those with the lowest fruit fiber intake (2 g or less per day).
POSTMENOPAUSAL BREAST CANCER & WHOLE GRAIN & FRUIT FIBER
Results of a prospective study involving 51,823 postmenopausal women for an average of 8.3 years showed a 34 percent reduction in breast cancer risk for those consuming the most fruit fiber compared to those consuming the least. In addition, in the subgroup of women who had ever used hormone replacement, those consuming the most fiber, especially cereal fiber, had a 50 percent reduction in their risk of breast cancer compared to those consuming the least. (Int J Cancer. 2008 Jan 15;122(2):403-12.) Fruits richest in fiber include apples, dates, figs, pears and prunes. When choosing a high fiber cereal, look for whole grain cereals as they supply the most bran (a mere 1/3rd cup of bran contains about 14 grams of fiber). A cup of oatmeal delivers 15 percent of the RDI for fiber. Start out your day with a bowl of hot oatmeal or if you prefer cold cereal, oatmeal granola, and you'll be well on your way to meeting your daily RDI for fiber.
CHILDHOOD ASTHMA & WHOLE GRAINS & FISH
According to the American Lung Association, almost 20 million Americans suffer from asthma, which is reported to be responsible for over 14 million lost school days in children, and an annual economic cost of more than $16.1 billion. Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50 percent, suggests the International Study on Allergy and Asthma in Childhood (Tabak C, Wijga AH, Thorax).
The researchers, from the Dutch National Institute of Public Health and the Environment, Utrecht University, University Medical Center Groningen, used food frequency questionnaires completed by the parents of 598 Dutch children aged 8-13 years. They assessed the children's consumption of a range of foods including fish, fruits, vegetables, dairy and whole grain products. Data on asthma and wheezing were also assessed using medical tests as well as questionnaires. While no association between asthma and intake of fruits, vegetables, and dairy products was found (a result at odds with other studies that have supported a link between antioxidant intake, particularly vitamins C and E, and asthma), the children's intake of both whole grains and fish was significantly linked to incidence of wheezing and current asthma.
In children with a low intake of fish and whole grains, the prevalence of wheezing was almost 20 percent, but was only 4.2 percent in children with a high intake of both foods. Low intake of fish and whole grains also correlated with a much higher incidence of current asthma (16.7 percent). compared to only a 2.8 percent incidence of current asthma among children with a high intake of both foods.
After adjusting results for possible confounding factors, such as the educational level of the mother, and total energy intake, high intakes of whole grains and fish were found to be associated with a 54 and 66 percent reduction in the probability of being asthmatic, respectively. The probability of having asthma with bronchial hyperresponsiveness (BHR), defined as having an increased sensitivity to factors that cause narrowing of the airways, was reduced by 72 and 88 percent when children had a high-intake of whole grains and fish, respectively. Lead researcher, CoraTabak commented, "The rise in the prevalence of asthma in western societies may be related to changed dietary habits." The Standard American Diet is sorely deficient in the numerous anti-inflammatory compounds found in fish and whole grains, notably, the omega-3 fats supplied by cold water fish and the magnesium and vitamin E provided by whole grains. One caution: wheat may need to be avoided as it is a common food allergen associated with asthma.
HEALTH-PROMOTING ACTIVITY - PHYTONUTRIENTS
Research reported at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D., Ph.D., and his colleagues at Cornell University shows that whole grains, such as oats, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them. Despite the fact that for years researchers have been measuring the antioxidant power of a wide array of phytonutrients, they have typically measured only the "free" forms of these substances, which dissolve quickly and are immediately absorbed into the bloodstream. They have not looked at the "bound" forms, which are attached to the walls of plant cells and must be released by intestinal bacteria during digestion before they can be absorbed.
Phenolics, powerful antioxidants that work in multiple ways to prevent disease, are one major class of phytonutrients that have been widely studied. Included in this broad category are such compounds as quercetin, curcumin, ellagic acid, catechins, and many others that appear frequently in the health news. When Dr. Liu and his colleagues measured the relative amounts of phenolics, and whether they were present in bound or free form, in common fruits and vegetables like apples, red grapes, broccoli and spinach, they found that phenolics in the "free" form averaged 76 percent of the total number of phenolics in these foods. In whole grains, however, "free" phenolics accounted for less than 1 percent of the total, while the remaining 99 percent were in "bound" form. In his presentation, Dr. Liu explained that because researchers have examined whole grains with the same process used to measure antioxidants in vegetables and fruits—looking for their content of "free phenolics" - the amount and activity of antioxidants in whole grains has been vastly underestimated.
Despite the differences in fruits', vegetables' and whole grains' content of quot;freequot; and quot;boundquot; phenolics, the total antioxidant activity in all three types of whole foods is similar, according to Dr. Liu's research. His team measured the antioxidant activity of various foods, assigning each a rating based on a formula (micromoles of vitamin C equivalent per gram). Broccoli and spinach measured 80 and 81, respectively; apple and banana measured 98 and 65; and of the whole grains tested, corn measured 181, whole wheat 77, oats 75, and brown rice 56. Dr. Liu's findings may help explain why studies have shown that populations eating diets high in fiber-rich whole grains consistently have lower risk for colon cancer, yet short-term clinical trials that have focused on fiber alone in lowering colon cancer risk, often to the point of giving subjects isolated fiber supplements, yield inconsistent results. The explanation is most likely that these studies have not taken into account the interactive effects of all the nutrients in whole grains—not just their fiber, but also their many phytonutrients.
As far as whole grains are concerned, Dr. Liu believes that the key to their powerful cancer-fighting potential is precisely their wholeness. A grain of whole wheat consists of three parts - its endosperm (starch), bran and germ. When wheat - or any whole grain - is refined, its bran and germ are removed. Although these two parts make up only 15-17 percent of the grain's weight, they contain 83 percent of its phenolics. Dr. Liu says his recent findings on the antioxidant content of whole grains reinforce the message that a variety of foods should be eaten good health. quot;Different plant foods have different phytochemicals,quot; he said. quot;These substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect - this teamwork - that is produced by eating a wide variety of plant foods, including whole grains.quot;
HEART DISEASE & LIGNANS
One type of phytochemical especially abundant in whole grains including oats are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some. When blood levels of enterolactone were measured in over 800 postmenopausal women in a Danish study published in the Journal of Nutrition, women eating the most whole grains were found to have significantly higher blood levels of this protective lignan. Women who ate more cabbage and leafy vegetables also had higher enterolactone levels.
CELIAC DISEASE - A WELL-TOLERATED WHEAT ALTERNATIVE
Although treatment of celiac disease has been thought to require lifelong avoidance of the protein gluten, which is found in wheat, rye, barley and oats, recent studies of adults have shown that oats, despite the small amount of gluten they contain, are well-tolerated. Now, a double blind, multi-center study involving 8 clinics treating 116 children newly diagnosed celiac disease suggests oats are a good grain choice for children with celiac disease as well. The children were randomly assigned to receive either the standard gluten-free diet (no wheat, barley, rye or oats) or a gluten-free diet with some wheat-free oat products. At the end of the study, which ran for a year, all the children were doing well, and in both groups, the mucosal lining of the small bowel (which is damaged by wheat gluten in celiac disease) had healed and the immune system (which is excessively reactive in celiac patients) had returned to normal.
OTHER BENEFITS OF OATS & OAT BRAN
The fiber found in oats and oat bran adds to maintaining a healthy gastrointestinal system by preventing constipation problems and keeping the elimination process flowing smoothly.
Preliminary studies suggest that beta-glucan may have immune-boosting properties. In laboratory studies reported in Surgery, beta-glucan significantly enhanced the human immune system's response to bacterial infection. Beta-glucan not only helps neutrophils (the most abundant type of non-specific immune cell) navigate to the site of an infection more quickly, it also enhances their ability to eliminate the bacteria they find there. According to study leader Jonathan Reichner of the Department of Surgery at Rhode Island Hospital and Brown University, priming neutrophils with beta-glucan helps these immune defenders quickly locate the bacterial mother lode within infected tissue. And this more rapid response to infection results in faster microbial clearance and healing. Since our non-specific immune defenses are the body's first strike forces against invading pathogens, starting your day with a bowl of oatmeal may boost your immune response in addition to your morning energy levels. However, further research is required to investigate the potential immune-boosting effects of oats.
There is currently insufficient evidence to suggest that oats promote weight loss or improve compliance to a reduced-calorie diet.
PURCHASING OAT BRAN: Oat bran is made from the outer shell of the oat kernel and is available as a finely ground meal. You can buy pure oat bran to cook as a hot cereal or use in baking. You wlil also find oat bran as added ingredient in commercial cereals, muffins and breads. Oat bran adds a distinctive nutty flavor and texture. Oat bran is available in the cereal or baking section of major grocery stores and natural food stores. Since oat bran contains a little naturally-occurring fat it is susceptible to going rancid. Look for products in well-sealed containers. If you are buying in bulk, buy from a store that has a high product turnover, and be sure the product is free from any moisture (visible as clumps) and has a faint nutty smell.
STORING OAT BRAN: Due to its susceptibility to going rancid, store oat bran in a tightly sealed container in a cool, dark and dry place. To prolong the shelf life of oat bran, store it in the freezer in a tightly sealed container. You can cook with oat bran directly out of the freezer in recipes or on its own - no thawing required.
PREPARING & EATING OAT BRAN: Many mothers have learned that most family members like oat meal or oat bran. Oat bran can easily be made into a hot creamy cereal by cooking two parts liquid (milk, soymilk or water) to one part oat bran. Bring the liquid to a boil, add oat bran and simmer for 5 to 7 minutes, or until the oat bran absorbs the liquid. Top cooked oat bran with fresh fruit and spices such as cinnamon or nutmeg for a tasty and satisfying morning meal. Oat bran can be added to dishes, such as cold cereal, without being cooked. It is also an excellent addition to baked goods including breads, cookies, crisps and muffins, significantly increasing their fiber content and adding great flavor. You can enhance oat bran's flavor by toasting it on a baking sheet at 375°F for 5 to 7 minutes until it is lightly brown before using.
OAT BRAN USE SUGGESTIONS
- For hot oat bran cereal, combine 1 part oat bran with 2 parts liquid (milk or fortified soy milk) and cook over medium heat for 5 to 7 minutes, or until most of the liquid is absorbed. Toss with fresh or dried fruit and drizzle with honey for a wholesome breakfast. Add 1/4 cup of oat bran to your favorite morning cereal. Stir in a few tablespoons of oat bran into a pancake or waffle batter.
- Choose whole grain bread topped with oat bran for a healthy sandwich. Use whole grain oat bran bread. Sprinkle oat bran on yogurt mixed with fresh berries for a tasty calcium rich addition to your meal.
- For a crunchy texture without added fat, bread chicken breasts or a fillet of fish in egg white and then coat with oat bran. Bake in the oven until cooked through and slightly crispy. Add 1/3 cup of oat bran to a meat loaf recipe. Sprinkle 2 tablespoons on top for a crunchy topping.
- For healthier snacks, add a tablespoon or two of toasted oat bran to a smoothie for a boost of fiber. Replace some of the rolled oats in your favorite fruit crisp topping with oat bran.
Courtesy of Rick Hall, About.com Nutrition Guide nutrition.about.com
NUTRIENT UNITS 1 slice
(5 x 3 x 1/2-Inch)
-------
40.000 gPROXIMATES Water g Energy kcal Energy kj Protein g Total Lipid (Fat) g Carbohydrate, By Difference g Fiber, Total Dietary g Ash g MINERALS Calcium, Ca mg Iron, Fe mg Magnesium, Mg mg Phosphorus, P mg Potassium, K mg Sodium, Na mg Zinc, Zn mg Copper, Cu mg Manganese, Mn mg Selenium, Se mcg VITAMINS Vitamin C, Ascorbic Acid mg Thiamin mg Riboflavin - B-2 mg Niacin - B-3 mg Pantothenic Acid mg Vitamin B-6 mg Folate mcg Vitamin B-12 mcg Vitamin A, IU IU Vitamin A, RE mcg_RE Vitamin E mg_ATE LIPIDS Fatty Acids, Saturated g 4:0 Butyric g 6:0 Caproic g 8:0 Caprylic g 10:0 Capric g 12:0 Lauric g 14:0 Myristic g 16:0 Palmitic g 18:0 Stearic g Fatty Acids, Monounsaturated g 16:1 Palmitol g 18:1 Oleic g 20:1 Eicosen g 22:1 Erucic g Fatty Acids, Polyunsaturated g 18:2 Linoleic g 18:3 Linolenic g 18:4 Stearidon g 20:4 Arachidon g 20:5 EPA g 22:5 DPA g 22:6 DHA g Cholesterol mg Phytosterols mg AMINO ACIDS Tryptophan g Threonine g Isoleucine g Leucine g Lysine g Methionine g Cystine g Phenylalanine g Tyrosine g Valine g Arginine g Histidine g Alanine g Aspartic Acid g Glutamic Acid g Glycine g Proline g Serine g
USDA Nutrient Database for Standard Reference, Release 12 (March 1998)
OAT BRAN BREAD RECIPE #1
Ingredients:1-1/4 cups warm water (110°F)
2 tablespoons margarine
2-1/2 cups bread flour
1/4 cup oat bran
2 tablespoons honey
1 teaspoon salt
1-1/2 teaspoons active dry yeast
Instructions:
1.Place ingredients in the pan of the bread machine in the order suggested by the manufacturer. Select the Dough setting, and Start.
2.After the dough has risen once, remove it from the machine. Knead it a few times, and then shape into a loaf. Place in a greased 9 x 5-inch loaf pan. Allow to rise until doubled in bulk.
3.Bake at 350°F for 35 to 40 minutes, or until done.
4.Alternatively, choose the Basic or White Bread setting, and Start.
Makes one loaf.
OAT BRAN BREAD RECIPE #2
Ingredients:2 (0.25 ounce) packages active dry yeast
4-1/2 cups warm water (110 to 115°F), divided
3/4 cup vegetable oil
3/4 cup sugar
1/4 cup molasses
2 teaspoons salt
1/4 cup wheat germ
1/4 cup oat bran
2 cups quick-cooking oats
3 cups whole wheat flour
7 cups all-purpose flour
In a large mixing bowl, dissolve yeast in 1/2 cup warm water. Add oil, sugar, molasses, salt, wheat germ, bran and remaining warm water; mix well. Add oats, whole wheat flour and 2 cups all-purpose flour; beat until smooth. Add enough remaining all-purpose flour to form a soft dough. Turn onto a floured surface; knead until smooth and elastic, about 6 to 8 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour. Punch dough down and shape into four loaves. Place in a greased 8 x 4 x 2-inch loaf pans. Cover and let rise until doubled, about 30 minutes. Bake at 350°F for 30-35 minutes. Remove from pans and cool on wire racks.
OAT BRAN, FLAX, NUTS & FRUIT QUICK BREAD RECIPE #3
Ingredients:2 cups Oat Bran (e.g., Bob’s Red Mill, Organic)
1/4 cup Wheat Germ
1/4 cup Ground Flax Seed
1/4 cup Firmly packed Brown Sugar
2 teaspoons Baking Powder
1/2 teaspoons Salt (optional)
1 cup Skim or Low fat Milk
2 Egg Whites (no yolk), slightly beaten
1/4 cup Honey or Molasses
2 tablespoons Vegetable Oil
1 teaspoon Cinnamon
1 ripe Banana, mashed
1/2 to 1 cup Blueberries
1/2 to 1 cup Nuts (walnuts and/or pecans)
Instructions:
1.Preheat oven to 400°F.
2.Combine dry ingredients.
3.Add milk, egg whites, honey, oil and banana; mix just until dry ingredients are moistened.
4.Mix in blueberries, and nuts.
5.Spray flat, square baking dish with vegetable oil cooking spray. Do not use a loaf pan.
6.Place foil around the edges of the baking dish or edges will burn.
7.Bake for 30-35 minutes.
Notes:
For Muffins, fill 1 dozen prepared muffin cups almost full. Bake 15 to 17 minutes or until golden brown. To freeze, wrap securely; store in freezer up to 3 months. To reheat frozen bread in microwave oven, microwave at HIGH 25 to 30 seconds for each piece.
MOLASSES OAT BRAN BREAD RECIPE #4
Ingredients:1 (0.25 ounce) package active dry yeast
1 pinch white sugar
1 cup warm water
2 tablespoons butter, melted
1/3 cup molasses
1 cup oat bran
3 cups whole wheat flour
1/2 teaspoon salt
1 tablespoon oat bran
Instructions:
1. In a large bowl, dissolve yeast and a pinch of sugar in warm water. Set aside to rest for about 5 minutes.
2. Mix butter or margarine and molasses into yeast. Add 1 cup oat bran, 2 cups flour, and salt. Stir, and add flour as needed to make dough stick together. When dough forms a ball, turn out onto a lightly floured surface. Knead for 8 to 10 minutes, adding flour as needed to make a slightly sticky and moist dough. Place in a buttered bowl, and turn to coat the surface. Cover with a damp cloth, and let rise until doubled in bulk, about 1-1/2 to 2 hours.
3.Punch down, and form into two round or oval loaves. Place on a greased baking sheet, and allow to rise 1 hour, or until loaves have doubled in size. Sprinkle 1 tablespoon oat bran on top of the loaves.
4.Bake in a preheated 350°F oven for 35 to 45 minutes, or until the tops are a nice dark brown and the bottoms of the loaves sound hollow when tapped.
MOLASSES OAT BRAN & RAISIN QUICK BREAD RECIPE #5
Ingredients:2 eggs
1-1/3 cup buttermilk
1/2 cup molasses
1/4 cup oil
2 cups flour
1 teaspoon baking soda
1-1/2 teaspoons salt
1-1/2 cup quick-cooking rolled oats
1 cup all-bran cereal
1/2 cup raisins
Instructions:
For this recipe you will need to grease 2 small loaf pans. Preheat oven to 350°F. In a bowl lightly beat the eggs. Add in the milk, molasses and oil. In a different bowl sift the flour, soda and salt together. Add flour mixture to liquid. Mix together just until blended. Fold in raisins. Pour into loaf pans and bake for about 50 minutes. Cool.
OAT BRAN & WILD RICE BREAD RECIPE #6
Ingredients:1/2 cup flour, bread
1 package active dry yeast
1 cup milk, fat-free
2 tablespoon honey
2 tablespoon butter
3/4 teaspoon salt
1 cup flour, whole-wheat
3/4 cup rice, wild, well-drained and cooled
1/3 cup oat bran
cooking spray
Instructions:
1. In a large bowl, combine 1 cup of the bread flour and the yeast; set aside. In a small saucepan, heat and stir milk, honey, butter, and salt just until warm (120 to 130°F) and butter almost melts. Add milk mixture to flour mixture. Beat with an electric mixer on low to medium speed for 30 seconds, scraping side of bowl constantly. Beat on high speed for 3 minutes. Using a wooden spoon, stir in whole wheat flour, cooked wild rice, oat bran, and as much of the remaining bread flour as you can.
2. Turn out onto a lightly floured surface. Knead in enough of the remaining bread flour to make a moderately stiff dough that is smooth and elastic (3 to 5 minutes total). Shape dough into a ball. Lightly coat a large bowl with nonstick cooking spray. Place dough in bowl, turning once to grease surface of dough. Cover; let rise in a warm place until double in size (about 1 hour).
3. Punch down dough. Turn out onto a lightly floured surface. Cover; let rest for 10 minutes. Meanwhile, lightly coat an 8 x 4 x 2-inch loaf pan with nonstick cooking spray.
4. Shape dough into a loaf by patting or rolling. To shape dough by patting, gently pat and pinch dough into a loaf shape, tucking edges beneath. To shape dough by rolling, on a lightly floured surface, roll dough into a 12 x 8-inch rectangle. Roll up starting from a short side. Seal seams with fingertips as you roll.
5. Place shaped dough in prepared pan. Cover and let rise in a warm place until nearly double in size (about 30 minutes). Meanwhile, preheat oven to 375°F.
6. Bake about 35 minutes or until bread sounds hollow when lightly tapped (if necessary to prevent overbrowning, cover loosely with foil for the last 10 minutes of baking). Immediately remove bread from pan. Cool on wire rack.
RELATED RECIPE & INFORMATION LINKS
Wheat Foods Council: Information & Recipes
Spark People: Recipes
Cooks.com: Bread Recipes
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