My personal favorite breakfast food?
Oatmeal. I could eat the stuff morning, noon, and night. And yes…. sometimes I do.
From Thick Rolled to Steel Cut – I just simply cannot get enough.
However, lately I’ve been looking to widen my whole grain world. Whats new in my cereal bowl?
After a few fun taste tests, I was excited to learn that oat bran has a better nutritional profile when compared to rolled oats. Because oat bran is the outer husk of the oat grain, it contains the bulk of the dietary fiber, along with a large amount of useful minerals.
Lets look at how the Nutrition Stats stack up shall we?
Per 1/2 cup serving of dry cereal, both contain 150 calories and 3 grams of fat. Listed below are the differences according to Quaker Oats:
Nutritional Values Oatmeal vs. Oat Bran
Carbohydrates 27 grams 25 grams
Fiber 4 grams 6 grams
Soluble Fiber 2 grams 3 grams
Protein 5 grams 7 grams
Calcium 0% 2%
Iron 10% 20%
Thiamin 2% 25%
Phosphorus 0% 25%
Riboflavin 2% 6%
Magnesium 0% 20%
Zinc 0% 10%
Cooked oatmeal is much thicker and chewier than the “porridge-like” consistency of oatbran. However, I find Oatbran to be much more filling – it keeps me feeling strong and satisfied for hours.
Price wise both are about the same – I buy big bags from the Whole Foods Bulk isle and they cost next to nothing. ($1.40/lb). I tend to avoid the overpriced packaged, processed varieties when possible.
Oat bran can easily be made into a hot creamy cereal by cooking two parts liquid (milk, soymilk or water) to one part oat bran. Bring the liquid to a boil, add oat bran and simmer for 5 to 7 minutes, or until the oat bran absorbs the liquid. Top cooked oat bran with fresh fruit and spices such as cinnamon or nutmeg for a tasty and satisfying morning meal. I love to add walnuts, raisins, and unsweetened coconut to mine.
Next time you’re looking for a comfort food with plenty of health benefits, look no further than oat bran. While a steaming bowl of creamy oat bran can certainly warm you up on a cold morning, it’s the nutrient profile of oat bran that really makes it shine.
Have you tried oat bran or do you stick to the Quaker Man? Any Irish steel cut or Scottish Oat fans? So many delicious oat options…what’s your bowl of choice?