Clean Eating Cranberry Oat Bran Muffins Recipe (2024)

FAQs

Are oat bran muffins good for you? ›

Despite oat bran itself being super healthy, traditional oat bran muffins aren't. They're typically loaded with lots of sugar (a mix of brown sugar and white sugar) and vegetable oil.

The Bottom Line. Wheat bran is highly nutritious and an excellent source of fiber. It may benefit digestive and heart health and could even reduce breast and colon cancer risk.

Bran Muffins

Yes, you'll get a decent dose of fiber thanks to the bran, but larger versions can have more than 400 calories and contain around 13 grams of fat. Also, many store-bought bran muffins actually contain more white flour than fiber-rich bran, while packing unwanted sugar and sodium as well.

Baking with Oat Bran

Incorporating oat bran into your favorite treat will add a tasty, chewy and unique texture to the recipe while also boosting the number of vitamins and minerals it offers. From muffins to oat bran bread, the many baking recipes that use oat bran are endless.

When taken by mouth: Oat bran and whole oats are likely safe for most people when eaten in foods. Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount. Your body will get used to oat bran and the side effects will likely go away.

But that doesn't make bran muffins healthy. Most of the muffins you buy in stores are high in sugar and fat, more like cupcakes than old fashioned muffins. Bran or other muffins are okay as an occasional treat, but not good as a regular part of a healthy diet.

How much oat bran per day? The ideal amount of oat bran you should consume per day depends on your individual goal. If you are aiming to significantly reduce blood cholesterol, 50 to 60 grams is recommended. In this area, the effect of the dietary fibres in the bran seems to be particularly effective.

DFs from rice bran and wheat bran and their metabolites—SCFAs have beneficial effects on host gut health by selectively regulating gut microbiota, including improving some particular bacteria, like butyrate-producing and mucus-associated bacteria.

Foods that help ease constipation

Consider adding some the following fibre-rich foods to your diet to help ease constipation: High fibre cereals such as: bran flakes, Weetabix, porridge, muesli and shredded wheat. Whole grains. Try to avoid stodgy foods such as white bread.

Refined grains, like those found in corn flakes, puffed rice, and even bran flakes and instant oatmeal, are low in fiber and have a high GI and may cause substantial fluctuations in blood glucose levels.

Does oat bran raise blood sugar? ›

Foods high in soluble fiber — such as oat bran — may help control blood sugar levels. Soluble fiber like beta-glucan helps slow the digestion and absorption of carbs through your digestive tract, stabilizing blood sugar levels ( 18 ).

Here's the problem with the bran muffin: Although bran can help lower LDL cholesterol, the butter, sugar and eggs aren't doing your LDL levels any favors. While this bran muffin may not raise your cholesterol, it certainly won't help you lower it. And lowering harmful cholesterol levels is what most of us need to do.

When comparing the nutritional value of oat bran vs. oatmeal, you'll find that these two breakfast cereals are pretty similar. Both cereals are excellent options when searching for a healthy addition to your diet. However, the oat bran nutrition profile is slightly better than oatmeal.

Oats can also be processed into oat bran and fibre to obtain high-fibre-containing fractions that can be used in a variety of food products.

When you think of bran muffins, you likely think that's a healthy breakfast—right? But that's rarely the case. A bran muffin can pack in 300 calories or more, oodles of added sugar, and lots of butter and sodium. And that doesn't even include the extra butter you'll probably spread on the bran muffin.

While it has similar amounts of carbs and fat as regular oatmeal, oat bran boasts more protein and fiber — and fewer calories. It is especially high in beta-glucan, a powerful type of soluble fiber (1, 2 , 3 ). In addition, oat bran provides small amounts of folate, vitamin B6, niacin, and calcium.

Incorporating oatmeal into muffins makes for a heart-healthy option that can aid in digestion, provide long-lasting energy, and help maintain healthy blood sugar levels. Culinary Versatility Oatmeal muffins are incredibly versatile, lending themselves to various flavors and ingredients.