Nutris explains the differences between flour, bran and oatmeal

Oats appear in breakfasts, quick recipes and even the most elaborate ones, but the three most consumed versions — flakes, flour and bran — do not act in the same way in the body.

Although it comes from the same grain, each presentation undergoes some type of treatment that changes the texture, the amount of fiber and the effect on the body.

These differences influence everything from digestion to cholesterol and blood sugar control. Therefore, understanding how each format works allows you to choose the one that best meets each person’s nutritional goals.

What changes between oatmeal, flour and bran

The difference between the versions starts with how the grain is processed. The flakes retain the original structure, which slows down digestion.

The flour is ground finely, loses some of the fiber and is generally absorbed more quickly. The bran corresponds to the outer layer of the grain, where most of the soluble fiber is concentrated.

This variation means that each type is metabolized differently by the body. Flakes require more chewing and gradually release energy. Flour fits well into recipes, while bran is considered the most effective for increasing fiber intake.

How these versions work on digestion and the heart

All forms of oats help control cholesterol and glucose, but each does so in a different way. Bran is the most concentrated in soluble fiber – mainly beta-glucan – and therefore tends to offer the most powerful effect in both areas.

“The beta-glucan present in the bran forms a kind of gel in the intestine, which reduces the absorption of fats and improves the glycemic response throughout the day,” explains nutritionist Thays Pomini, from São Paulo.

The flakes have a balance of soluble and insoluble fiber. This set helps you stay full longer and prevents blood sugar spikes. Flour, on the other hand, contains less fiber, but is a convenient way to make recipes more nutritious without changing the texture.

In terms of digestion, the effects also change. The flakes make the process more constant and help reduce hunger. Flour is digested quickly and gives less feeling of fullness. Bran increases stool bulk and promotes intestinal function, provided there is a good water intake.

Who is each version best suited to?

Bran is often recommended for people with high cholesterol, insulin resistance, type 2 diabetes, metabolic syndrome, or constipation;
Flakes tend to be included in the meals of those seeking consistent weight and energy control;
Flour is practical for culinary preparations and can facilitate its consumption by the elderly, children and people with difficulty chewing.

“Those who suffer from intestinal sensitivity should first test small quantities, because each version of oats causes a different response in the digestive system,” emphasizes nutritionist Pâmella Cardoso, from the Supreme Clinic of Goiânia.

Versions of oats vary in the amount of fiber and how they are digested.

How much to consume and how to use oats daily

The recommended amount for most people is between 20 and 30 grams per day, which is equivalent to two to three tablespoons. Enough to enjoy the benefits of fiber without causing discomfort.

Each version can be used practically. Check it out:

Flakes: They go well with fruit, yogurt or porridge as they retain their texture and make the meal more substantial.
Flour: works best in pancakes, breads, smoothies and pastas because it mixes easily without altering the flavor.
Her : It can be added to savory or sweet meals, mixed with liquids, soups or quick snacks.

There is no specific time to consume oats. The most important thing is to combine the diet with proteins and fruits also rich in fiber, as this helps control hunger and avoid sudden variations in blood sugar levels.

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