One of the staples in the Dukan Diet is Oat Bran. The recommended serving is 1-3 tablespoons and Im sure that sounds like a lot to some people. Especially if they have no idea what in the world to do with it! I always start my morning with a yogurt and a tablespoon of oat bran. Bam one serving down! I get my final servings at night with dinner in the form of bread. No it is not like sourdough or whole grain. It is thinner and not as fluffy. But I have found myself really enjoying it. You can add whatever spices you would like to make it sweet or savory. For instance: garlic, rosemary, cinnamon, lemon juice and zest. It also changes by what kind of yogurt you use. For savory I suggest a plain flavor but for sweet knock yourself out and try any kind! I used some chocolate instant pudding last night and my whole house smelled like brownies baking! And boy this was my favorite bread so far! You can find oat bran at any health food store.
Now before you write it off and say yuck I'll pass, lets discuss some major health benefits from oat bran.
The fiber in oat bran binds with cholesterol rich bile to increase the amount of cholesterol removed from your body. It also helps reduce the amount absorbed in cholesterol rich foods. This helps prevent build up of bag plaque in you arteries.
2. Cardiovascular Disease
High levels of cholesterol can result in plaque build up in your arteries and can lead to high blood pressure and heart disease. These can lead to a heart attack or stroke. Oat bran can help lower these risks.
Oat bran has the ability to produce long term improvements in your blood sugar. It prevents blood sugar levels from becoming too high after a meal by slowing down the digestion of carbs and reducing how fast sugar enters your blood stream.
4. Weight Loss
Fiber helps promote weight loss by absorbing water as the food passes through. Creating a sense of fullness. It also delays digestion and absorption of food. This delays hunger and as a result you may consume less calories.
The fiber in oat bran can help reduce constipation by increasing the amount of your stool. Adding oat bran to meals and drinking lots of fluids helps keep everything flowing correctly.
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Chocolate Oat Bran Bread
Makes 4 Servings
- 4 1/2 Tbs Oat Bran
- 4 1/2 Tbs Vanilla Yogurt
- 1 egg
- 1 1/4 tsp baking powder
- 1/2 packet sugar free fat free instant chocolate pudding
Preheat your oven to 360. Combine all the ingredients in a large bowl. Spray some non stick spray ( i use butter) on a baking sheet. Scoop out the mixture into the middle of the pan. Spread evenly with the back of your spoon. Then, pat your hand on the bottom of the baking sheet to remove any air bubbles. Place in the oven for 15 minutes. Once that 15 minutes is up, use a small spatula to cut into squares and flip over the peices. Return to oven for about 5 more minutes. If you feel your bread needs something extra I love topping mine with sugar free jelly or fat free cream cheese. Like I said use whatever spices and flavor yogurt you prefer!