The Dukan diet oat bran is the key weight loss ingredient used by Dr. Pierre Dukan to help millions of people lose weight and get in shape.
Now, if we want to talk about the Dukan Diet oat bran, first, we need to know what this Dukan diet is.
I am sure that by now you’ve already heard of this diet or you maybe even tried it. If not there are a few basics of this diet.
An Introduction To The Dukan Diet
This is a diet in which both carbohydrates and fats are restricted. It is a diet that is high in protein and consists of four phases. These four phases are design to help you with fast weight loss, and also with proper weight maintenance.
The first two phases of the diet are based on a list of permitted foods, that will promote rapid and consistent weight loss. The last two phases consist of re-introducing banned foods, which is said to help you keep the weight permanently off.
The main thing you need to know about this diet is that there is no calorie restriction. You can eat as much food as you want from the allowed foods list.
The food that you are allowed to eat will change throughout the phases but one thing remains a constant: you will have to eat a limited portion of oat bran daily.
Choosing oat bran over oatmeal will give you 50% more soluble fiber and fiber intake. This will make it more effective to help you with digestion and lowering your cholesterol.
So choosing a high-quality Dukan diet oat bran will have great health and nutritional benefits.
Nutritional And Health Benefits Of Oat Bran
Oats are considered one of the healthiest grains you can eat. They are full of important vitamins, minerals, and fiber.
The oat grains are harvested and processed to remove the inedible part. What is left is the oat groat, which is further processed to make oatmeal.
The oat bran is the outer layer of the oat groats, just beneath the inedible part. While oat groats are naturally containing bran, the oat brans are also sold separately.
Oat bran consumption is linked to numerous health benefits. It can help you control your blood sugar, lower your blood pressure, and improve bowels function.
This list will show you the nutritional and health benefits your body will reap when you eat oat bran.
1. Full Of Nutrients
Oat bran has similar amounts of fat and carbs as regular oatmeal, but it has more fiber and protein, and fewer calories.
They are especially high in beta-glucan, a great type of soluble fiber. And soluble fiber is great because it softens your stool and helps maintain regular bowel movements.
This kind of fiber will not only reduce constipation, but it will make you feel fuller and also lowers your cholesterol and blood sugar levels.
These are the nutrients you can find in one cup (219 grams) of cooked oat bran:
- Calories: 88
- Carbs: 25 grams
- Protein: 7 grams
- Fiber: 6 grams
- Fat: 2 grams
- Magnesium: 21% of the Reference Daily Intake (RDI)
- Iron: 11% of the RDI
- Potassium: 4% of the RDI
- Zinc: 11% of the RDI
In addition to all these nutrients, oat bran contains small amounts of vitamin B6, folate, and calcium. Its high content of nutrients and a low amount of calories makes it very nutrient-dense.
The Dukan diet oat bran is naturally gluten-free, but it can be contaminated with gluten during growing or processing. It can be contaminated with gluten because bran is harvested near other crops that contain gluten.
So if you are trying to avoid gluten, look at oat bran that is specifically labeled gluten-free.
2. It Can Help Control Blood Sugar Levels
A health issue that affects over 400 million people is Type 2 diabetes. People with this disease may have difficulty controlling their blood sugar levels.
This poor blood sugar control can lead to heart attacks, blindness, strokes, and other health issues. Foods that are high in soluble fiber, such as oat bran, may help you control your blood sugar levels.
Soluble fiber, such as beta-glucan, helps to slow the digestion and the absorption of carbs through your digestive system, stabilizing the blood sugar levels.
3. It Is High In Antioxidants
The Dukan diet oat bran contains a great source of polyphenols, a plant-based molecule that acts as antioxidants. Antioxidants protect the body from potentially harmful molecules known as free radicals.
The high amount of free radicals can cause cell damage linked to chronic diseases. Especially high in antioxidants compared to other parts of the grain,
Oat bran is also a great source of phytic acid and powerful avenanthramide. The avenanthramide is a family of antioxidants unique to oats. They can reduce inflammation, have anti-cancer properties, and lower blood pressure levels.
4. It Helps Support Healthy Bowels
Constipation is an issue that can affect up to 20% of people worldwide. The oat bran is high in dietary fiber that helps support healthy bowel functions.
Just a cup of raw oat bran, 95 grams, contains an impressive amount of fiber, 14 grams of fiber. Oat bran contains 1.5 times more fiber than rolled oats.
They provide you with both soluble and insoluble fiber:
- The soluble fiber forms a substance in your gut that helps soften the stool.
- The insoluble fiber passes through the gut intact but it makes your stool bulky and easier to pass.
A study on older people showed that eating oat-bran biscuits twice a day for a 12-week period reduced pain and improved the frequency and consistency of the bowel movements.
As research showed, oat bran can help promote healthier bowels.
5. It Can Help You Lose Weight
Being high in soluble fiber, Dukan diet oat bran can suppress your appetite. That’s why it is constantly used during the Dukan diet.
The foods that make you feel fuller may help you lose weight. That is because it will make you consume fewer calories.
This study found that people who consumed oat bran for breakfast felt fuller and consumed fewer calories at their next meal than those who had a corn-based cereal.
6. It Is Easy To Add To Your Diet
It can be very easy to add oat bran to your daily diet. A hot oat bran cereal is a very likable breakfast.
Here is what you need:
- 1/4 cup (24 grams) of raw oat bran;
- a pinch of salt;
- 1 cup (240 ml) of water or milk;
- 1 teaspoon of honey;
- 1/4 teaspoon of ground cinnamon.
Now let’s prepare this delicious breakfast:
- Put the water or the milk in a pot, add the salt, and then bring it to a boil.
- Add in the oat bran and reduce the heat.
- Let it cook for 3-5 minutes while stirring constantly.
- Add in the honey and the cinnamon and stir.
- Now you can put in a bowl because it’s ready to eat.
You can even mix the Dukan diet oat bran into the muffin mix or bread dough. On the other hand, you can add raw oat bran to foods like yogurt, cereals, and smoothes.
Oat bran is a must-have during the Dukan Diet because it will help you with your fiber and protein intake. So just make sure you get some high-quality Dukan diet oat bran before starting the diet.
Find Yourself Some Oat Bran For The Dukan Diet
You can find oat bran in all major US supermarkets, in the cereal aisle, or you can purchase it from natural food stores.
Also, it’s easily accessible online, on Amazon: here’s my favorite Gluten-Free Pure Oat Bran.
The only thing you need to look for is the ingredient list on the package. Make sure it says 100% oat bran and not rolled oat or steel-cut, and that they don’t contain other ingredients.
Since oat bran contains naturally-occurring fat, it is predisposed to go bad. So to make sure this won’t happen, try to look for products that are well sealed.
A good place to store the oat bran is in a dry, cool, and dark place. To extend the shelflife of the product, you can even store it in the fridge or freezer.
You can use the Dukan diet oat bran for cooking directly from the freezer, you don’t need to thaw it.
The Right Amount Of Oat Bran You Should Eat
When you are on the Dukan Diet there are restricted amounts of oat bran you can consume. For each phase, there are certain amounts you can have:
- Attack Phase: you should have 1.5 tablespoons per day;
- Cruise phase: you should consume 2 tablespoons of oat bran per day;
- Consolidation phase: you will also consume 2 tablespoons of oat bran a day;
- Stabilization phase: you will be allowed to eat 3 tablespoons of oat bran per day.
Incorporate Oat Bran Into Your Meals
You can add raw oat bran to a variety of foods like smoothies, casserole, cold cereals, and yogurt (my favorite one). It is easy to add it to baked goods recipes like cookies, muffins, crisps, and loaves.
To prepare a hot and creamy oat bran cereal you need one part oat bran and two parts liquid that can be water, milk, or soy milk. Bring your liquid to a boil, add the oat bran and then simmer it for about 5 minutes, or until be oat bran absorbs the liquid. You can add to this cooked bran some fruits or cinnamon.
You can even enhance the nutty flavor of the Dukan diet oat bran. Just put some oat bran on a baking sheet and toast it for 7 minutes or until lightly browned. Mmm, delicious!