How to lose weight with oat bran

Oats are a cereal and, like all cereals, are a source of carbohydrates. However, it is also an excellent source of fiber, protein, iron, magnesium, phosphorus, zinc, manganese, vitamin B1 and vitamin B5, which makes it a very healthy food and can help even those who want to lose weight, therefore, the recommended amount is 2 tablespoons a day.

The fibers present in oats help to prolong satiety and decrease the feeling of hunger, which makes the person eat less and make smarter choices when selecting meals, making it easier to resist sweets, pasta and other sources of simple and refined carbohydrates.

In addition to oat bran, there are flaked oats, also rich in fiber and indicated for those who want to lose weight, and oat flour that has less fiber, a higher glycemic index and, therefore, its consumption must be controlled by diabetics and for those who want to lose weight.

Benefits of oat bran

The main health benefits of oat bran are directly related to the fibers present in this food, which makes it a functional food. Thus, the main benefits are:

1. It reduces bad cholesterol: the beta-glucan fiber absorbs part of the fats present in food during digestion and eliminates them in the stool, decreasing the formation of cholesterol in the blood. Controls blood sugar levels and prevents diabetes: the soluble fiber of oats dissolves in water during digestion and forms a viscous gel, which slows the absorption of glucose through the intestine and prevents spikes in blood sugar. It helps to lose weight: during digestion, the fibers of oats form a gel that increases the volume of food in the stomach and slows digestion, which prolongs satiety and reduces hunger during the day. Prevents bowel cancer: the fibers of oats maintain the health of the intestine, as they stimulate the development of a healthy flora, prevent constipation and regulate intestinal transit. All of these factors reduce the production of toxins in the intestine, which prevents cancer, especially colon cancer.

The fibers can be found in greater quantities in oat bran and in rolled oats. Therefore, the consumption of these foods is highly recommended for people who want to lose weight and for those who have high cholesterol and / or diabetes, while the consumption of flour should be limited in the diet.

In addition, as it increases satiety, the consumption of oat bran is allowed from the first phase of the Dukan diet. Know all the stages of the Dukan diet and the guidelines for following it.

Price and where to buy

The price of oat bran costs an average of R $ 5.00 per 200g and can be purchased in supermarkets or health food stores.

Protein Pancake Recipe with Oat Bran

This pancake is a source of protein, fiber and carbohydrates and therefore is a great choice for an afternoon snack for those who want to lose weight, for example.

Ingredients

• 2 tablespoons of oat bran; 2 eggs 1 banana

Method of preparation

Beat the banana and eggs until a homogeneous mass is obtained. Add the bran and mix well. Pour a ladle of pasta into a frying pan heated over medium heat and cook for about 1 minute, turning over with the help of a spatula and continuing with cooking for another 1 minute. Repeat the operation until the dough is finished.

How to choose the best oats for weight loss

The oat grain is divided into layers. The deeper the layer, the more carbohydrates and less fiber and nutrients. So, the more processed and refined the grain, the less the nutritional benefits.

Oatmeal flour

It is made from the innermost part of the oat grain. Therefore, it discards most of the fibers and nutrients and maintains carbohydrates.

Due to its lower amount of fiber, flour has a higher glycemic index. That is, after being digested, the sugar formed by carbohydrates goes into the blood quickly and poorly controlled.

Therefore, cookies made with oatmeal can be a great snack before training for those who will spend energy, but if the goal is weight loss, the ideal is to choose snack options with a higher amount of fiber.

Oat bran

The bran is made with the husks of oat grains and, therefore, has many fibers that help in intestinal transit, in the control of glucose and cholesterol in the blood and prolong the feeling of satiety, controlling hunger and helping to lose weight.

but that doesn’t mean it’s a carbohydrate-free food, but a healthy high-fiber alternative.

Oat flakes

They can be found in thin or thick flakes, what changes is only if it was more or less ground, but the properties and nutritional benefits are the same.

They are made from whole oat grains that are pressed until they are flattened. It can be said that it is whole oats, because it preserves all the nutrients of the grain: carbohydrates, proteins, fibers, vitamins and minerals.

It is also a great option for those who want to lose weight, as, like oat bran, it controls satiety and reduces the feeling of hunger.