Difference Between Oat Bran and Wheat Bran

A balanced diet is very important to stay healthy, fit and fine. A balanced diet includes proteins, vitamins, carbohydrates, minerals, water and roughage. Roughage is that part of food that cannot be digested by the stomach and therefore it helps in healthy bowel movements. Roughage contains a lot of fibre. Oat bran and Wheat bran are two types of fibres.

Oat Bran vs Wheat Bran

The main difference between oat bran and wheat bran is that how the grain is processed. Oat bran oats are not soaked in water to soften their starchy nature before grinding them into flour. They are simply ground up raw, while wheat berries are soaked before grinding into flour. This process also removes any phytic acid or enzyme inhibitors present in the grain, making it much more digestible for humans.

OAT bran vs Wheat Bran

Oat bran is the outermost skin of oat grain. Oat grains are prepared to withdraw the uneatable superficial husk of the oat grain, which snub the kernel known as an oat groat. It is a cereal grain that belongs to the species Avena sativa. Oat bran is a nutritional food and good for a healthy diet.

While, Wheat bran is the outermost skin of wheat grain. Wheat grains are used in making medicines. Wheat bran helps a lot in constipation by softening and increasing the volume of bowel movement. It is also used in preventing health issues such as high cholesterol and high blood pressure. It also helps in preventing cancer.

Comparison Table Between Oat Bran and Wheat Bran

Parameters of ComparisonOat BranWheat Bran
Fibre TypeSoluble fibre. Insoluble fibre.
Presence of B ComplexConsists of thiamine and folate.Consists of Vitamin B6 and Niacin.
Calorie and fibre content150 calories and 7-gram fibre.60 calories and 12-gram fibre.
Fat content7.03 gram. 3.4 gram.
PropertiesIt does not have any medicinal use. It can prevent cancer and also help in constipation.

What is Oat Bran?

Oats were first grown in England in the year 1658. Oats are a cereal grain belonging to the cereal Avena sativa. Oats have been shown to reduce ones’ risk of coronary heart disease by lowering their LDL or bad cholesterol levels and raising their HDL or good cholesterol levels, as well as reducing blood pressure and blood sugar.

Oats are a great addition to an individuals’ diet because of the nutritional benefits they provide. Oats provide fibre, B vitamin complex, iron, magnesium and several amino acids. Oats help reduces cholesterol and blood pressure in the body’s circulatory system, while also lowering high blood sugar levels. For better health, one must aim for 3-5 servings of oats per day in addition to other grains like wheat. Oats take a very short time to prepare and are very easy to do.

Most people purchase oats in bulk at their local grocery store. If one chooses to buy them packaged, one should make sure they are whole grain/oatmeal (not the instant or quick oats). There are three main types of oats: Steel-cut oats rolled oats and oat groats.

Steel-cut oats: – These are the whole oat kernel sliced into small pieces (or “cuts”). They take longer to cook than rolled or instant oats and have a very hearty texture that some people like while others don’t. Rolled oats: – These are large whole flakes that are usually used in preparing traditional oatmeal. It is used as an additive in making a variety of sweets, such as raisin cookies, oatmeal and granola and baby food. Oat groats: – These are the whole kernel withdrawn from the husk or hull.

What is Wheat Bran?

Wheat bran is one of the most powerful natural laxatives present, which can help regulate bowel movements. It also has significant antioxidant properties that may help prevent cancer in some cases. Wheat bran is rich in fibre, vitamin B1, vitamin E, zinc and iron. Wheat bran has been used for centuries as natural food to help balance blood sugar levels and fight diabetes.

Wheat bran extract helps one to maintain healthy cholesterol levels by naturally lowering between 10% to 20% of bad LDL cholesterol levels, improving HDL healthy cholesterol levels. Wheat bran may also help reduce inflammation in the body. Inflammation is the root cause of most of the diseases in our society today. So, wheat bran can be of great help. Wheat bran can help lower cholesterol, blood pressure, and reduce the risk of cardiovascular disease. It also helps lower triglyceride levels that are related to heart health risks.

The more fibre one eats, the more likely one is to be healthier. So, there are some ways that one can increase ones’ fibre intake. Nowadays the majority of people eat more processed foods than one should or maybe fewer whole foods than one should. It is often hard to find fibre in any kind of processed food. Therefore, an individual needs to make a goal to start eating more whole foods and less processed foods.

Eating wheat bran will help an individual to be healthier and fight all types of diseases. Flaxseed meals can help in having a natural bowel movement. Flaxseed meal is also very high in fibre and omega 3 fatty acids that are good for heart health. It is available in almost any grocery store or health food store.

Main Differences Between Oat Bran and Wheat Bran

  1. Oat bran does not have any properties that can prevent cancer, whereas wheat bran helps in preventing cancer.
  2. Oat bran is soluble fibre, whereas wheat bran is insoluble fibre.
  3. Oat bran consists of thiamine and folate from the vitamin B complex, whereas wheat bran consists of Niacin and vitamin B6.
  4. Half cup of Oat bran consists of 150 calories and 7-gram fibre, whereas a half cup of wheat gram consists of 60 calories and 12-gram fibre.
  5. Oat bran contains more amount of fat i.e., 7.03 grams, whereas wheat bran has a lesser amount of fat i.e., 3.4 grams.

Conclusion

Oat bran and wheat bran may have a lot of differences but both these kinds of cereal are good for a healthy diet. Consuming them helps a lot in satisfying hunger cravings. They help in digestion and promotes a more healthy and fit lifestyle for an individual.

Individuals who are intolerant to gluten consumption can opt for oat bran rather than wheat bran. Both the cereal type are high in vitamins, fiber, minerals, and even antioxidants, and this further aids heart health, digestion, blood sugar control, weight loss, and in the bowel function. The cereals are easy to add to the diet.

References

  1. https://academic.oup.com/ajcn/article-abstract/54/4/678/4694252
  2. https://academic.oup.com/ajcn/article-abstract/68/3/711/4648701
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