Confused about the difference between oat bran and oats and want to know which one you should choose? We get it! That’s why we’re breaking down the difference between oat bran and whole oats and which one you should choose.
What’s the difference between oat bran and oats?
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Oats (often referred to as whole oats or interchanged with oatmeal) are the entire oat kernel, whereas oat bran is just the outer layer of an oat grain. The outer layer of oat grain (the bran) is the most nutrient-dense part of the entire oat seed. That means you can eat less oat bran than whole oats and get the same, if not more, nutritional benefits. However, both oat bran and whole oats are fantastic for your health and naturally gluten free.
The benefits of oat bran vs oats
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Now we’ve established the difference between oat bran and whole oats, let’s get into the benefits of both.
Oat bran contains more fibre than whole oats
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Fibre is essential for a healthy digestive system, blood flow, heart health, and energy. There are two types of fibre, soluble and insoluble, and your body needs both.
Soluble fibre creates a gel-like layer along your digestive tract, which helps you feel full for longer and allows stools to pass through more easily. It also supports good gut microbiota to ensure your gut stays healthy and balanced. Insoluble fibre provides bulk to stools, making them easier to remove, which can lower constipation and bloating.
Both whole oats and oat bran boast good amounts of soluble and insoluble fibre. However, the outer layer of oat seeds (the bran) is where most of the fibre lies. Therefore, 100 grams of oat bran contains a higher concentration of fibre than 100 grams of whole oats.
Both are high in plant-based protein
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Oats and oat bran are bursting with a protein called avenalin, which is only found in the oat grain. Protein is critical for building and repairing muscle, which supports strong arteries for better blood flow. It also improves the heart muscles, keeping the critical organ strong and healthy.
Protein keeps you feeling full for longer as it takes a while to digest, gradually providing fuel for your body. Instead of getting a burst of energy before feeling tired, you’ll experience slow and steady energy when eating oats and oat bran as part of a healthy diet.
Both contain minerals for energy and sleep
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Oat bran and whole oats are rich in minerals, including magnesium. Magnesium contributes to your sleep-wake cycle by regulating melatonin. The sleep hormone rises in the evening to help you feel sleepy and lowers in the morning to promote alertness.
Both bran and whole oats also contain iron. The mineral is critical for making a protein called haemoglobin, which makes up part of your red blood cells. The role of red blood cells is to carry oxygen through your bloodstream, delivering it to different parts of your body. Adding more iron into your diet improves oxygen and nutrient circulation to supercharge alertness and energy.
Both are bursting with B vitamins
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There are 8 B vitamins; thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12), and each plays a role in the body. Oat bran and whole oats contain seven out of the eight B vitamins.
- Thiamin (B1) - Essential for nerve function, helps convert glucose into energy, improves brain health, and supports heart muscles.
- Riboflavin (B2) - Defends against free radicals to decrease inflammation and reduce the risk of cancer.
- Niacin (B3) - Turns food into energy, aids digestion, and improves skin health.
- Pantothenic acid (B5) - Improves your metabolism and gives skin and hair hydration and moisture.
- Pyridoxine (B6) - Helps brain development and supports the immune system.
- Biotin (B7) - Supports hair health if you have a biotin deficiency and contributes to nerve function.
- Folate (B9) - Folate or folic acid is vital for cell growth and red blood cell formation.
Should I choose oat bran or oats?
As you’ve probably gathered, the benefits of oat bran vs. whole oats are virtually neck and neck. So, how do you decide between the two?
Digestion: Oat bran vs. oats
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Oat bran is tougher to digest than whole oats because it has a high concentration of fibre compared to whole oats. For example, if you eat 100 grams of oat bran vs 100 grams of whole oats, the 100 grams of oat bran will contain a lot more fibre. This can make it challenging for some people to process.
If you struggle with digesting fibre stick to whole oats. If you don’t eat many fibrous foods, try introducing oat bran slowly to lower the chances of bloating and constipation.
Texture: Oat bran vs. oats
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Oat bran is just the outer layer of the oat grain, therefore it melts into a creamy texture and cooks more quickly than whole oat seeds. It also has a nuttier and sweeter taste than whole oats. Whereas this might sound ideal for some people, others may dislike creamy textures. Whole oats have more bite to them and a less nutty flavour. Ultimately, whichever you choose depends on your personal preference.
How to eat oat bran and oats
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- Make porridge - Add milk or water to your desired amount of oats and simmer on the hob or put into the microwave until cooked.
- Bake with oats - You can use oats in baking, including oat muffins, oat cookies, and cranberry and oat biscuits.
- Put into smoothies - Whiz a few tablespoons of oats into your favourite smoothie for a filling breakfast.
- Sprinkle over yoghurt - Soft, cooked oats taste great with yoghurt to give it fibre and extra protein.
- Have overnight oats - Combine oats, milk, and chia seeds into a jar or bowl, cover, then leave overnight for a creamy and fresh breakfast.
Get the best oat bran and oats with Grape Tree
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Get high-quality oat bran and whole oats with Grape Tree. Still unsure which one to pick? Why not get a sample of both and let us know your favourite!
