Oats are an incredibly healthy whole grain that have been a staple food for centuries. In recent years, oat bran has emerged as another popular oat product that is praised for its health benefits. But is oat bran actually healthier than regular oats? Here is a detailed comparison of the nutrition, benefits, and potential downsides of oat bran versus oats.
Oat Nutrition Facts
Oats and oat bran come from the same oat groat, which is the whole oat kernel. The main difference is that oat bran contains the bran portion of the oat groat, whereas regular oats contain the endosperm.
Here is a nutritional comparison of a 1/2 cup serving of oats versus oat bran (1,2):
| Nutrient | Oats | Oat Bran |
|---|---|---|
| Calories | 150 | 90 |
| Protein | 5.5g | 4g |
| Carbs | 27g | 20g |
| Fiber | 4g | 5g |
| Fat | 2.5g | 1.5g |
| Thiamine | 11% DV | 0% DV |
| Niacin | 8% DV | 3% DV |
| Folate | 11% DV | 1% DV |
| Calcium | 2% DV | 2% DV |
| Iron | 11% DV | 14% DV |
| Magnesium | 7% DV | 12% DV |
| Zinc | 9% DV | 6% DV |
As you can see, oat bran is lower in calories and fat compared to oats. It also contains a bit more fiber. However, oats contain more protein, carbs, vitamins, and minerals overall.
Fiber Content
One of the biggest benefits of oat bran is its very high fiber content.
A half-cup serving contains 5 grams of fiber, which is 16-20% of the daily value. The fiber in oat bran is mostly soluble fiber known as beta-glucan fiber.
Oats also contain 4 grams of fiber per half cup, so only slightly less than oat bran. The fiber in oats is 75% insoluble and 25% soluble fiber.
So while oat bran contains more total fiber and soluble fiber than oats, both are excellent sources of fiber. Fiber has been linked to benefits like improved digestive health, balanced blood sugar levels, and lower cholesterol (3, 4).
Beta-Glucan Fiber
The soluble fiber in oats and oat bran is primarily composed of beta-glucan. This viscous fiber has been associated with many health perks:
– Reduced blood cholesterol levels. Beta-glucan binds to cholesterol in the digestive tract to remove it from the body. Studies show that 3-5 grams per day can lower LDL “bad” cholesterol by 5-10% (5, 6).
– Improved insulin sensitivity. Beta-glucan slows down digestion and the absorption of carbs, which moderates blood sugar spikes after meals (7).
– Increased feelings of fullness. The gel-like consistency of beta-glucan increases feelings of satiety and fullness compared to other types of fiber (8).
– Enhanced immune function. Beta-glucan acts as a prebiotic to feed healthy gut bacteria. It also has antioxidant and anti-inflammatory properties (9).
Oat bran contains around 3.5-5.5 grams of beta-glucan fiber per half cup serving, while oats have about 1-2 grams (10, 11).
So oat bran contains significantly more beta-glucan fiber and associated health benefits. However, regular oats still provide a good amount of this beneficial fiber.
Weight Loss Benefits
Due to its high fiber content and ability to slow digestion, oat bran may be slightly better than oats for weight loss.
A study in overweight adults found that eating oat bran porridge for breakfast resulted in greater feelings of fullness and a reduced desire to eat compared to oatmeal porridge (12).
Another study found that consuming oat bran for 12 weeks led to significantly greater reductions in weight, body fat percentage, waist size, and LDL cholesterol compared to wheat bran (13).
Additionally, the beta-glucan fiber in oat bran forms a gel-like substance in the stomach that slows down digestion, which helps prolong feelings of fullness between meals (14).
That being said, oats are also an excellent choice for weight loss and weight maintenance. The fiber in oats can boost satiety, reduce appetite, and decrease calorie intake to support weight control (15).
So oat bran may have a slight edge when it comes to weight loss due to its higher fiber and beta-glucan content. But oats are still a smart choice for keeping you full.
Heart Health Benefits
Thanks to their stellar nutrient and fiber content, both oats and oat bran are superb for heart health.
As mentioned before, the beta-glucan in oat bran is very effective at reducing LDL and total cholesterol levels. Eating just 3 grams per day can lower LDL cholesterol by 5-10% (5, 6).
Oats are also associated with lower cholesterol levels. A review of 28 studies found that eating 3 grams of oats daily decreased total and LDL cholesterol by modest amounts (16).
Furthermore, the fiber, antioxidants, and other compounds in oats and oat bran help reduce blood pressure and inflammation, improve blood sugar control, and decrease heart disease risk (17, 18, 19).
Overall, both oat bran and oats positively impact several risk factors for heart disease. Oat bran may have a slight edge when it comes to lowering cholesterol, while oats are likely more beneficial for overall heart health.
Effects on Blood Sugar
Stabilizing blood sugar levels is crucial for diabetes management and overall health.
Human and animal studies demonstrate that the beta-glucan in oat bran is especially helpful for moderating blood sugar rises after a carbohydrate-containing meal (7, 20).
The beta-glucan forms a gel-like substance that delays digestion and the conversion of carbohydrates into blood sugar (7).
One study in people with insulin resistance, a precursor to diabetes, showed that taking oat beta-glucan for 12 weeks improved insulin sensitivity by 35–40% (21).
Research on oats also indicates beneficial effects on blood sugar regulation, though oat bran may have an added advantage due to its higher beta-glucan concentrations (22).
Overall, both foods improve blood sugar control, though oat bran seems to have a greater impact.
Drawbacks of Oat Bran
Oat bran does not have many downsides. However, here are a few things to keep in mind:
– Higher cost. Oat bran tends to cost significantly more than regular oats.
– Potential digestive issues. Some people find that oat bran causes gas, bloating, and stomach discomfort. This may be due to the higher fiber content.
– Not ideal for baking. Oat bran changes the texture in baked goods. Oats usually work better in cookies, muffins, breads, etc.
– Loose stools. Due to its soluble fiber content, excessive oat bran intake may lead to loose stools or diarrhea in some people.
For most people, oat bran is very well tolerated and only provides health advantages. However, those with digestive sensitivities may do better limiting oat bran intake and using oats instead.
Is Oat Bran Healthier?
Oat bran does appear to have some additional benefits over regular oats:
– Higher fiber content, especially beta-glucan soluble fiber
– Lower in calories and fat
– Better for weight loss and cholesterol reduction
– May improve blood sugar control to a greater extent
On the other hand, oats contain more nutrients like protein, vitamins, and minerals. Oats also work better for baking and are less expensive.
Additionally, oats are still an amazing source of fiber with similar health benefits as oat bran — just to a slightly lesser degree.
So while oat bran may edge out regular oats in a few specific parameters, oats are still incredibly healthy. Both can fit into a balanced diet.
Here is a summary of the key differences:
| Oat Bran | Oats | |
|---|---|---|
| Fiber content | Higher | Lower |
| Beta-glucan content | Higher | Lower |
| Calories and fat | Lower | Higher |
| Nutrient content | Lower | Higher |
| Weight loss benefits | Better | Good |
| Cholesterol reduction | Better | Good |
| Blood sugar control | Better | Good |
| Baking suitability | Poor | Better |
| Cost | Higher | Lower |
How to Use Them
Here are some tips on using oats and oat bran:
– Use oat bran in homemade baked goods like muffins, bars, and quick breads. Limit to 25–35% of the total flour for best texture.
– Add oat bran to smoothies or yogurt for a fiber and nutrient boost.
– Make an oat bran breakfast porridge by combining oat bran with milk or non-dairy milk, then microwave or cook on the stovetop. Top with fruit, nuts, cinnamon, etc.
– Use oats to make overnight oats by soaking rolled or steel-cut oats in milk overnight in the fridge, then topping with mix-ins.
– Make oatmeal cookies, oat flour baked goods, and oat muffins using regular oats. Substitute up to 25% of the flour with oat flour.
– Add raw regular oats to your favorite granola recipe or homemade trail mix for crunch.
– Use thick rolled oats as a binder when making homemade veggie or meatballs and burgers.
Both oat bran and regular oats add great texture, flavor, and nutrients to many recipes. Oat bran is best used in small amounts in baked goods while oats can be used in a greater variety of dishes.
The Bottom Line
Oat bran and regular oats are incredibly nutritious foods packed with fiber, vitamins, minerals, and antioxidants.
Oat bran contains more total and soluble fiber than oats. It’s also lower in calories and may be somewhat better than oats for weight loss, blood sugar control, and lowering cholesterol.
However, oats contain more overall nutrients and are lower cost. Oats can also be used in a wider range of recipes.
Overall, oat bran does appear to have some additional benefits over oats due to its higher beta-glucan fiber content. But oats are still very healthy and nutritionally comparable for most purposes.
Both oat bran and oats can be part of a healthy, well-rounded diet. Focus on eating a good balance of minimally processed whole grains like oats, oat bran, quinoa, brown rice, barley, and more to reap their amazing health rewards.