Oat Bran Vs Oatmeal? Health And Nutrition Benefits

Juliet D'cruz

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Oat Bran Vs Oatmeal? Health And Nutrition Benefits

From a nutritional point of view, you must know the difference between Oat Bran vs Oatmeal. Oats are one of the most nutritious whole grains consumed by many people around the globe. Many among us include oat bran and oatmeal in our daily diet. Both of them are linked to many health benefits that you may not know. In my article, I have presented some essential facts and values about oat bran and oatmeal which will help you decide and find the answer for Is Oat Bran Healthier Than Oatmeal?. Continue reading to know the health and nutritional benefits of oat bran vs oatmeal in detail.

Oat Bran Vs Oatmeal

When we talk about Oat Bran vs Oatmeal there are many differences and similarities. Let us first find out what are they

Oat Bran

The outer casing of an oat grain is known as oat bran. Oat grains when processed separates the oat groat from its outer layer. These leftover outer layers are filtered from the oat grains. Oat bran is made from Gluten-free, Cereal, Wheat grain, High fiber, Organic oat barns. 

Oat bran has a higher concentration of beta-glucan that has many health benefits. Oat bran has a better source of protein, vitamins, iron, and soluble fiber when compared to oatmeal. Oat bran is more efficient at lowering the cholesterol levels of your body.


Oatmeal is considered one of the healthiest grains on the earth. Oatmeal is a type of coarse flour which is made from the oat grains. Oat grains when crushed in a blender form flour that can be cooked. Generally, oatmeal is made from milled, steel-cut, or rolled oat grains.

 It is a great source of important vitamins, minerals, fiber, antioxidants, and is gluten-free!

Before adding oat bran and oats to your diet you must know its benefits and side effects. Let us now see the various factors and benefits of Oat bran vs oatmeal in detail

Let us see and understand the difference between Oat Bran Vs Oatmeal in different aspects of the following. 

  • health 
  • Nutrition
  • Cholesterol Levels
  • Bodybuilding

Keep reading to know all these differences in detail and choose your diet wisely

Health Benefits

Oat bran and oatmeal are widely regarded as some of the healthiest food you can eat. Both of them are packed with many important vitamins, minerals, and fiber. Oat bran and oatmeal both are linked to many health benefits. 

Let’s compare Oat Bran Vs Oatmeal health benefits and know the difference

Oat Bran

  • High in antioxidants
  • Reduces the risk of heart disease
  • Helps in controlling blood sugar levels
  • Supports healthy bowels
  • Reduces inflammation
  • Lowers the risk of colorectal cancer
  • Helps in weight loss

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  • Lowers down the cholesterol level
  • Helps in managing diabetes.
  • Relieves constipation
  • Helps in assisting weight loss
  • Stabilizes blood sugar
  • Protects against coronary heart disease
  • Provides important vitamins and minerals

Nutritional Facts

The nutrients profile of oat bran and oatmeal are quite similar. Let us compare and know  Oat Bran Vs Oatmeal nutrition facts.

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Cholesterol Levels 

Oat Bran and Oatmeal both contain a high concentration of soluble fiber and glucan fibers. Regular consumption of oat bran and oatmeal can help you to lower the cholesterol levels in your body. Here is the difference between Oat Bran Vs Oatmeal to lower cholesterol and will  help you know how much cholesterol is present in both

  • Oat Bran – One cup of cooked oat bran contains 5.7 grams of fiber. 
  • Oatmeal – one cup of cooked oatmeal contains 4g of fibers. 

While a bowl of oat bran contains about 50% more fibers than the same size bowl of oatmeal.


Even for bodybuilding, it is necessary to know Oat Bran Vs Oatmeal bodybuilding effects your body.

Oat bran is better for building up your body when compared to oatmeal. 

Oat bran has 15 g of dietary fibers while oatmeal contains only 10 g of fiber per 100 grams. Oat bran provides your body energy throughout the day.

How To Make Oat Bran?

To make oat bran you need to follow the below procedure to make oat bran.

  1. Empty the oats into a blender.
  2. Blend it till a coarse flour is formed.
  3. Filter the flour to separate the bran from the floor.

Side Effects OF Oat Bran Vs Oatmeal 

Consuming oat bran and oatmeal can do wonders for your body. But are there any side effects of eating oatmeal? What are the negative effects of oat bran that you should know? Consuming too much oat bran can cause the following possible side effects.

Side Effects Of Oat Bran

  • Itching
  • Swelling
  • Irritation
  • Coughing
  • Shortness of breath
  • Nausea
  • Vomiting diarrhea
  • Stomach pain
  • Cramping

Side Effects Of Oatmeal

  • Bloating
  • Intestinal gas
  • Diarrhea
  • Abdominal Discomfort
  • Constipation
  • Cause bloating
  • Swelling of throat
  • Nasal congestion


Both oat bran and oatmeal come from the same grain named oat groat. You can make boring oatmeal or oat bran into exciting new recipes. This will help you compare Oat Bran Vs Oatmeal recipes and which can be cooked quickly and is time-saving

Different Oatmeal Recipes

  • Banana almond flax oatmeal
  • Chocolate oatmeal
  • Banana coconut oatmeal
  • Apple pie oatmeal
  • Peanut butter and Nutella oatmeal
  • Pumpkin pie oatmeal
  • Brown sugar maple oatmeal

Oat Bran Recipes

  • Oat bran muffins
  • Creamy oat bran porridge
  • Blueberry oat bran pancakes
  • Oat bran banana muffins
  • Rye oat bran bread
  • Creamy hot oat bran cereal
  • Chocolate peanut butter oat barn


Is Oat Bran Better Than Oatmeal?

Yes, oat bran is better than oatmeal. Oat bran has a better source of protein, vitamins, iron, and soluble fiber when compared to oatmeal. Oat bran is more efficient at lowering the cholesterol levels of your body.

Can I Use Oat Bran Instead Of Oatmeal?

Yes, you can use oat bran instead of oatmeal. Oatmeal is used in various baking recipes like cakes, cookies, pie, and muffins. You can replace oatmeal with oat bran in a 1:1 ratio. 

Which Oats Are Healthiest?

Following are the healthiest oats you must know.

  • Instant Rolled Oats
  • Old-Fashioned Rolled Oats
  • Steel-Cut Rolls
  • Whole grain oats
  • Regular oats

Which Oat Bran Is Healthiest?

I have picked out the following healthiest oat bran for you.

  • Gluten-free oat bran
  • Cereal oat bran
  • Wheat grain oat barn
  • High fiber oat bran
  • Organic oat bran

Can You Make Oat Bran From Rolled Oats?

Yes, you can make oat bran from rolled oats. Oat Bran is the outer husk of the oat grain. You can grind rolled oats in a blender to separate the bran.

Is Oat Bran Better Than Oatmeal To Lower Cholesterol?

Instead, those eating oat bran had a 15.9 percent reduction in cholesterol compared to a 2.7 percent reduction for those eating oatmeal, a change the researchers attributed to the independent, cholesterol-fighting effects of the extra fiber in oat bran.

Is It OK To Eat Oat Bran Every Day?

With fewer calories per serving than whole oats, oat bran can give you an excellent boost of fiber, protein and micronutrients. Adding oat bran to your regular meals is a perfect way to boost their nutrient profile without worrying about increasing the cholesterol level.

What Is The Disadvantage Of Oat Bran?

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.

How Much Oat Bran Should I Eat Daily?

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.


In my above article, I have discussed the comparison of Oat Bran vs Oatmeal with respect to its health benefits. Both of them are packed with high fiber, vitamins, minerals, and antioxidants. They can be easily added to your cereal, baked foods, or at the top of your favorite snack! If you are thinking about oat bran vs oatmeal which is the best then this article will definitely solve your query. 

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