Oat bran is a deliciously smooth, hot cereal milled from high protein oat groats. It is the perfect choice for a quick, high fiber breakfast. It is not just a cereal, though. Oat bran can also be added to muffins, cakes, bread and so much more. However, there are about 2 million people in the United States who have celiac disease. Is oat bran a safe breakfast option for them, too?
Oat Bran is considered to be naturally gluten-free. Oat bran contains a protein called avenin, which does not cause the same effect as gluten proteins. The best gluten-free alternatives to oat bran are Nature’s Path Grain Free Hot Cereal, Bob’s Red Mill Rolled Oats, Bob’s Red Mill Mighty Tasty Hot Cereal, and Lilly B’s Gluten-Free Natural Instant Oatmeal.
In this article, we’ll discuss the nutritional value of oat bran, as well as highlight several healthy gluten-free alternatives. Let’s get started!
Contents
Is Oat Bran Healthy?
Oats are widely regarded as one of the healthiest grains you can eat because they are packed with important vitamins, minerals and fiber. Oat bran, specifically, is linked to many health benefits including improved blood sugar control, healthy bowel function, and lower blood pressure and cholesterol.
- Oat bran is also a great source of polyphenols, which are plant-based molecules that act as antioxidants. Antioxidants protect the body from harmful molecules known as free radicals. In large amounts, free radicals can cause cell damage that is linked to chronic diseases like cancer.
- Oat bran can also help reduce your risk of heart disease. Heart disease is responsible for approximately one in every three deaths worldwide. Adding oat bran into your diet can help reduce heart disease risk factors like body weight, high blood pressure and cholesterol.
- Oat bran also helps control blood sugar levels. Type 2 diabetes affects over 400 million people. Those people may struggle to control their blood sugar levels. Poor blood sugar control can lead to blindness, heart attacks, strokes, and many other health problems.
- Oat bran may also lower your risk of colorectal cancer. Colorectal cancer is the third most common type of cancer in the United States. Oat bran contains several properties that may lower your risk of this cancer. For example, it is high in soluble fibers that act as food for your healthy gut bacteria. Also, like we discussed before, oat bran is high in antioxidants which can suppress cancer growth.
As you can tell, oat bran is healthy for you. Adding oat bran into your diet can work wonders for your overall health.
Popular Brands Of Oat Bran
Now that you know all of the health benefits associated with oat bran, you are probably eager to get to the store to buy some. Before you do that, however, you will want to know some of the most popular brands of oat bran that you are most likely to see at your local grocery store.
Bob’s Red Mill Oat Bran
This popular brand of oat bran is carefully milled from top quality oats. It features a remarkably satisfying creamy, soothing texture and nutty flavor.
This brand of oat bran is not only gluten-free, but also vegan and certified kosher.
These are the ingredients found in Bob’s Red Mill Oat Bran:
- Oat bran
Here is some important nutritional information to note for this brand (per 1/3 cup serving):
- Calories: 150
- Total fat: 2g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 27g
- Fiber: 7g
- Total sugars: 0g
- Protein: 5g
Quaker Oat Bran
If you are looking for a hot, healthy way to start your day, look no further than Quaker Oat Bran. It gives you the fiber you want and the simple taste you can’t get enough of. Topped with fruit, nuts, and/or a little bit of honey and you’ve got yourself a delicious and healthy breakfast.
These are the ingredients found in Quaker Oat Bran:
- Oat Bran
Here is some important nutritional information to note for this brand (per 1/2 cup serving):
- Calories: 140
- Total fat: 3g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 26g
- Fiber: 5g
- Total sugars: less than 1g
- Protein: 6g
Healthy Oat Bran Alternatives
As healthy as oat bran may be, it may not be the best tasting to everyone. Luckily, there are other healthy alternatives to oat bran available on the market for you to try that will offer the same or similar health benefits.
Nature’s Path Grain Free Hot Cereal
This gluten-free brand adds a unique twist to regular oat bran, as it is made of sweet maple, crunchy roasted almonds, and hearty chia. It is nutrient dense with nuts, seeds, and contains plant-based protein from watermelon seed protein powder, boosting your morning with healthy fats and daily nutrients. This is sure to start your day off right and give you the energy you need to power through your day.
This brand also comes in a cinnamon apple crisp flavor.
These are the ingredients found in Nature’s Path Grain Free Hot Cereal:
- Chia seeds
- Pumpkin seeds
- Coconut flour
- Coconut sugar
- Cashew flour
- Watermelon seed protein powder
- Almonds
- Dried coconut
- Maple sugar
- Maple flavor
- Sea salt
- Fair trade cocoa powder
Here is some important nutritional information to note for this brand (per 1 packet serving):
- Calories: 200
- Total fat: 11g
- Cholesterol: 0mg
- Sodium: 125mg
- Total carbs: 17g
- Fiber: 7g
- Total sugars: 7g
- Protein: 9g
Bob’s Red Mill Old Fashioned Rolled Oats
This gluten-free hot cereal is a great substitute for oat bran. Top it with your favorite fruit and/or nuts for an even tastier, but still healthy breakfast.
These are the ingredients found in Bob’s Red Mill Old Fashioned Rolled Oats:
- Whole grain oats, gluten-free
Here is some important nutritional information to note for this brand (per 1/2 cup serving):
- Calories: 190
- Total fat: 3.5g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 32g
- Total sugars: 1g
- Protein: 7g
Arrowhead Mills Gluten-Free Steel Cut Oats
This brand offers multiple gluten-free options, most of which are also organic. Their gluten-free steel cut oats feature a mildly nutty flavor, are made from wholesome ingredients and they are an excellent source of fiber.
These are the ingredients found in Arrowhead Mills Gluten-Free Steel Cut Oats:
- Steel cut oats
Here is some important nutritional information to note for this brand (per 1/3 cup serving):
- Calories: 180
- Total fat: 3g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 5g
- Fiber: 1g
- Total sugars: 1g
- Protein: 6g
Bob’s Red Mill Mighty Tasty Hot Cereal
This gluten-free and vegan oat bran alternative is made from freshly milled whole grain brown rice, corn, buckwheat, and sorghum. Start your day off in a “mighty” way with a “tasty” bowl of Bob’s Red Mill Mighty Tasty Hot Cereal.
These are the ingredients found in Bob’s Red Mill Mighty Tasty Hot Cereal:
- Whole grain brown rice
- Corn
- Whole grain buckwheat
- Whole grain sorghum
Here is some important nutritional information to note for this brand (per 1/4 cup serving):
- Calories: 170
- Total fat: 0.5g
- Cholesterol: 0mg
- Sodium: 0mg
- Total carbs: 38g
- Fiber: 3g
- Total sugars: 0g
- Protein: 4g
Lilly B’s Gluten-Free Natural Instant Oatmeal
This wheat-free instant oatmeal makes a great heart-healthy breakfast. It has no trans fat or hydrogenated oils. It is high in omega-3’s and fiber, and made with flax meal.
In addition to being gluten-free, this brand is also non-GMO verified and kosher.
These are the ingredients found in Lilly B’s Gluten-Free Natural Instant Oatmeal:
- Gluten-free oats
- Brown cane sugar
- Ground flax
- Sea salt
Here is some important nutritional information to note for this brand (per 1 packet serving):
- Calories: 150
- Total fat: 2g
- Cholesterol: 0mg
- Sodium: 75mg
- Total carbs: 28g
- Total sugars: 7g
- Protein: 5g
- Fiber: 3g
Final Thoughts
Oat bran is a naturally gluten-free product that offers many health benefits including improved blood sugar control, healthy bowel function, and lowering cholesterol and blood pressure. Oat bran is also high in antioxidants, which help protect the body against viruses and bacteria.
Despite all the wonderful health benefits associated with oat bran, it might not be everyone’s favorite way to start the day. If that is the case for you, there are still plenty of ways for you to get the same or similar health benefits in oat bran alternatives including Nature’s Path Grain Free Hot Cereal, Bob’s Red Mill Old Fashioned Rolled Oats and Mighty Tasty Hot Cereal, Arrowhead Mills Gluten-Free Steel Cut Oats, and Lilly B’s Gluten-Free Natural Instant Oatmeal.
Related Questions
Is Oat Bran Kosher?
Yes, oat bran is kosher.
Is Oat Bran Paleo?
Grains are not allowed on the paleo diet. Due to the fact that oats are a grain, oat bran (and anything else made from oats) is not paleo-friendly. However, there are paleo-friendly options on the market.
Is Oat Bran Vegan?
Yes, oat bran is vegan-friendly.
Is Oat Bran Whole30 Approved?
Whole30 eliminates all grains including whole grains. That means no wheat, corn, oats, bran, or brown rice. Therefore, oat bran is not whole30 approved.
Is Oat Bran Keto-Friendly?
Oat bran can be high in net carbs, so it should be avoided on the keto diet.