oat bran vs wheat bran

Oat bran, with it's high soluble fiber content, may help you better control your blood sugar levels. I added equal amount(1/4 cup) of oat bran and oatmeal in different bowls and added equal amount(1/2 cup) of liquid. Oat bran is high in soluble fiber, according to Leslie Beck, RD. Iron is an essential mineral that the body uses to produce hemoglobin and myoglobin, the proteins largely responsible for transporting oxygen in the blood and the muscles.

Consuming more bran or whole grains can help lower your risk for heart disease, according to a study published in "Circulation" in 2010. Both oat and wheat bran are sodium-free foods. Oat Bran Vs. Colorado State University; Dietary Fiber; J. Anderson et al. She holds a B.A. Wheat bran on the other hand contains … Oat bran and wheat bran are not the same in their quality and structure. In terms of calories, a large discrepancy exists between oat bran and wheat germ. They can add bulk and nutrition to a meat loaf or casserole, and can be used as topping for baked fruit crisps. A whole grain product will contain all three of these elements, while refined flours have the germ and bran removed. A cup of wheat bran has 125 calories and 2.5 grams of fat, while a cup of oat bran has 231 calories and 6.5 grams of fat. Someone prior to the study who regularly consumed bacon and eggs for breakfast, for example, would undoubtedly show an improvement in blood cholesterol levels when he switches to a bowl of oatmeal regardless of the effect of soluble fiber itself. Terms of Use

When you compare oat brand vs wheat bran, each has its benefits for health and wellness. You can eat twice as much wheat bran while still consuming fewer calories and less fat than if you opted for oat bran. Oat Bran vs Wheat Bran. Wheat bran (unprocessed bran) At over 40 per cent fibre, wheat bran has the highest fibre content and is rich in insoluble fibre. Oat Bran Vs. Oatmeal or Rolled Oats Processing Difference. Rapidly increasing the amount of fiber in your diet may cause gas and bloating, so increase fiber slowly and drink plenty of water whenever you eat more fiber. Too much fiber may also interfere with the absorption of necessary minerals or with prescription medications, according to the Colorado State University Extension, so consult a physician before making a significant change in your fiber consumption. On the other hand, wheat germ contains considerably more calories per serving than oat bran.

Both can become part of a well balanced vegetarian or vegan diet.

Circulation: Whole-Grain, Cereal Fiber, Bran, and Germ Intake and the Risks of All-Cause and Cardiovascular Disease–Specific Mortality Among Women With Type 2 Diabetes Mellitus, HealthALiciousNess.com: Nutrition Facts Comparison Tool, American Journal of Clinical Nutrition: Mechanisms By Which Wheat Bran and Oat Bran Increase Stool Weight in Humans, European Journal of Nutrition: Oat: Unique Among the Cereals, European Journal of Clinical Nutrition: A Diet Rich in Oat Bran Improves Blood Lipids and Hemostatic Factors, and Reduces Apparent Energy Digestibility in Young Healthy Volunteers, Dietary Fibre: New Frontiers for Food and Health: The Effect of Wheat Bran on Various Measures of Bowel Function and Regularity, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Wheat bran consists of more than 90 percent insoluble fiber, while only between 50 and 60 percent of the fiber in oat bran is insoluble.

You can add bran to baked goods in place of up to one-fourth of the flour, sprinkle it on yogurt or in smoothies or cook it with water or milk to make a hot cereal. Researchers recommend about 25-35 grams of dietary fiber per day for adults yet most people consume only about 12 grams, less than half of what is needed to promote regularity. Whole grains contain a starchy endosperm; a nutrient-rich germ; and an outer fiber layer called bran. The two bran types are similar in mineral content, each giving you nearly all the magnesium and phosphorus, and about 10 percent of the calcium and potassium you need daily. Both brans have similar texture and only slightly different flavor, but complementary nutritional profiles.

We had them separated on opposite sides of a flat surface, then placed our mealworms in the middle and observed their progression. New evidence also shows that serotonin, the brain chemical responsible for moods, is produced mostly in the colon rather than in the brain as once thought. According to a 2002 study conducted by Tufts University researchers and published in the “American Journal of Clinical Nutrition,” a high intake of dietary fiber appears to reduce numerous metabolic risk factors for chronic disease, such as Type 2 diabetes and cardiovascular disease.

Use of this web site constitutes acceptance of the LIVESTRONG.COM Which type of bran is more vitamin-rich is a bit of a toss-up, with wheat bran providing more niacin, riboflavin and vitamin B-6 and oat bran containing more thiamine, pantothenic acid and folate. Vegetarians can especially benefit from adding wheat germ to their diets as a means of consuming adequate protein. Potassium helps with blood pressure control, zinc and copper help keep your immune system healthy and selenium acts as an antioxidant. A cup of wheat bran has 125 calories and 2.5 grams of fat, while a cup of oat bran has 231 calories and 6.5 grams of fat. Oat bran has only 88 calories in a one-cup serving. It should not be Soluble fiber may lower blood pressure and help to reduce inflammation, helping to protect cardiovascular health. On the flip side, wheat bran also promotes good health but in different ways. Wheat and oat bran have 6 and 5 milligrams of iron, respectively. Copyright Policy

Many commercial baked goods that are claimed to contain oat or wheat bran have too little bran to have a substantive positive impact on health, and may be high in fat and salt, according to the American Heart Association. Read labels carefully and opt for whole grains or 100 percent bran eaten as cereal or incorporated into home cooking. Oatmeal & Raisin vs. Bran Taste Test On this day, we brought our mealworms oat bran and whole bran. Ask Dr Sears: Family Nutrition: Fantastic Fiber. If you are trying to lose weight or maintain your current weight, wheat may be more beneficial than oats. May Help Control Blood Sugar Levels. Oat and wheat bran are both the outer layers of the groat, or kernel.

All Rights Reserved. Both of these types of bran contain high amounts of all the essential minerals except calcium. Eating insoluble fiber helps you to feel full while consuming fewer calories, and helps your bowel movements to stay regular. . ; December 2010, Connecticut State Department of Education; Nutrition Policies and Guidance for the Child and Adult Care Food Program; June 2010, University of Nebraska Lincoln Extension: Bran Flakes, Oregon State University Linus Pauling Institute; Fiber; Jane Higdon PhD; December 2005, American Heart Association: Cholesterol, Fiber and Oat Bran, Leslie Beck, RD: Oat Bran, January 2009's Featured Food. A healthy colon usually means the entire body is healthy, so eating foods rich in fiber and taking good care of your colon can boost your overall health. You can mix wheat bran into yogurt or other dishes to add some crunch. I kept it in refrigerator overnight. Cereals are one place to start, as are whole grain rolls, breads, and other foods. Soluble fiber helps to lower LDL cholesterol and moderates blood glucose levels.

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Wheat germ, meanwhile, contains 414 calories in a cup. Although wheat and oat bran are low in antioxidant vitamins, both contain phytochemicals with antioxidant properties, according to Cornell University researchers who published a study in "Journal of Agricultural and Food Chemistry" in 2002.

One cup of oat bran offers 7 grams of protein, while one cup of wheat germ nets 27 grams.

Wheat bran provides half a woman's RDI for zinc and about 40 percent of a man's, while oat bran provides 35 percent of the zinc a woman needs and 25 percent of the zinc a man needs. A 1-cup serving of oat bran, which is about 94 grams, provides 231 calories, 6.6 grams of fat, 16.3 grams of protein and 62.2 grams of carbohydrates.

Both oat bran and wheat germ provide iron, but wheat germ provides considerably more. One cup of oat bran has 2 milligrams of iron, while the same amount of wheat germ provides 7 milligrams of iron. However, the type of fiber in these two types of bran is different. A freelance writer since 1978 and attorney since 1981, Cindy Hill has won awards for articles on organic agriculture and wild foods, and has published widely in the areas of law, public policy, local foods and gardening. and

Wheat bran provides iron, Vitamin C and Vitamin A, while oat bran supplies protein, calcium, and vitamins B-1 and B-2. In various human trials, oat bran eaten as oatmeal for breakfast appears to have reduced cholesterol by about 10 percent as compared to wheat bran, which lowered cholesterol levels by roughly 4 percent.Oat bran contains soluble fiber, which forms a sticky, gel-like substance in the digestive tract that binds to cholesterol and pushes it out of the body through the stools. Rolled Oats. Please help us improve. Wheat bran is higher in fiber, with 25 grams per cup compared to oat bran's 14.5 grams. In 2004, Spanish researchers published a study in the same journal, reporting that cereals made with wheat bran contain stronger antioxidants than cereals made with oat bran. In various human trials, oat bran eaten as oatmeal for breakfast appears to have reduced cholesterol by about 10 percent as compared to wheat bran, which lowered cholesterol levels by roughly 4 percent.Oat bran contains soluble fiber, which forms a sticky, gel-like substance in the digestive tract that binds to cholesterol and pushes it out of the body through the stools.

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