How to Eat Oat Bran on the Dukan Diet?

Although oat bran has many health benefits it is not a commonly used food.  This means that many people who are considering following the Dukan Diet have a lot of questions about oat bran and how to incorporate it into their daily diet.


This post is going to give you ten ideas and suggestions on how you can eat your daily serving of oat bran whilst in the Attack Phase of the Dukan Diet.

  1. Make a Dukan Oat Bran Pancake
  2. Add ginger and sweetener to Dukan Pancake mix to make Ginger Biscuits.
  3. Add it to a low fat yogurt.
  4. Use it to make Vanilla Oat Bran Porridge.
  5. Make your own Chocolate Oat Bran Cereal.
  6. Bake Muffins.
  7. Blend bran to reduce coarseness, mix in spices and use as coating for chicken breast dipped in beaten egg.
  8. Make Dukan Toast.
  9. Add to Meatloaf.
  10. Add to Meatballs.

Hopefully these ten suggestions have shown you that eating your daily serving of oat bran is actually going to give your diet a lot of variety and can help make you feel as if you are really not on a diet at all.  How many other diets are there where you get to eat muffins and biscuits!

When you move into the other phases of the Dukan Diet there will be even more ways in which you will be able to use your oat bran.

85 Responses to “How to Eat Oat Bran on the Dukan Diet?”

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  • Helena Fouche on November 20, 2013

    Hi

    Do I HAVE to cook the oat bran or can it be eaten raw – like stirred into yoghurt? Is the effect still the same?

    Thanks!
    Helena

    • Amber on November 20, 2013

      Hi Helen

      You can eat the oat bran uncooked. Eating it stirred into yogurt is a very popular way of enjoying the daily serving of oat bran.

      Best wishes

      Amber:)

  • Payam on November 19, 2013

    Hi, I have high cholesterol and for lower this sprinkle oat bran on rice and stir it with milk.
    Is this method OK?

    Best regards,
    Payam

    • Amber on November 19, 2013

      Hi Payam

      This method is fine if you are looking to find a way to take your oat bran just to help reduce your cholesterol and are not trying to lose weight following the Dukan Diet. This is because rice is not allowed on the weight loss phases of the diet.

      Best wishes

      Amber:)

  • anisa on September 16, 2013

    what about the oat how can I use it

    • Amber on September 16, 2013

      Hi Anisa

      This post gives you several ways to enjoy your daily serving of oat bran.

      Kind regards

      Amber:)

  • anisa on September 16, 2013

    do I have to use soymilk?
    what if I cannot find fat free youghurt, milk, or cheese, can I still use low fat?
    can you give me anexample menu of the dukan diet but with foods that can be found everywhere

    • Amber on September 16, 2013

      Hi Anisa

      You don’t have to use soy milk you can use cow’s milk instead and low fat (up to 2% fat content) dairy can be used instead of fat free dairy products. I’m sorry but I don’t put together menus as they would take up too much of my time.

      Kind regards

      Amber:)

      • Vicki on October 7, 2013

        can you use almond milk (unsweetened) in the attack phase?

        • Amber on October 8, 2013

          Hi Vicki

          You are only allowed to have cow’s milk or soy milk. Almond milk isn’t on Dr Dukan’s list of approved foods.

          Sorry.

          Best wishes

          Amber:)

  • Clair on June 21, 2013

    Hello, I would love to try thid diet as my friend has lost LOADS of weight but I have to take Lactulose every day. Will this ruin the diet? Thanks, Clair

    • Amber on June 22, 2013

      Hi Clair

      You would need to speak to your doctor to check but as constipation is one of the common side effects of using the Dukan Diet it may not be suitable for you:(

      Kind regards

      Amber:)

  • Marie-Louise on April 18, 2013

    Hi Amber

    I am a coeliac which means I can’t eat gluten which is in wheat and oats so is there a gluten free alternative to wheat or oat bran? I’m on attack phase and would love something neutral tasting right now.
    Thank you.
    (great site!)

    • Amber on April 18, 2013

      Hi Marie-Louises

      Dr Dukan doesn’t recommend any alternatives for wheat or oat bran but it possible to buy gluten free oats. Some coeliacs can tolerate these oats but others can’t.

      I think this recipe should be suitable for you http://thedukandietsite.com/5145/dukan-diet-attack-phase-recipe-oat-bran-free-dukan-bread/

      Dr Dukan does allow the use of cornflour/corn starch as a tolerated item in the Cruise phase and this would allow you to make some pancakes with some egg and milk.

      I’m please you like the site:)

      Kind regards

      Amber:)

  • Maddie Bray on August 24, 2012

    Thanks Amber. I have read that oatbran is soluble so can be eaten raw and can be digested in a raw state?? is this right.
    I just think that cooking oatbran may destroy some of its nutrients? this is why I like to have it raw.

    Look forward to hearing from you.

    Kind regards
    Maddie

    • Amber on August 25, 2012

      Hi Maddie

      There is no reason why you can’t eat oat bran uncooked but a lot of people would find it unpalatable, especially if they were doing it twice a day, every day!

      I’m not aware of any research that compares the health benefits of uncooked and uncooked oat bran but all oat products are “cooked” as part of the processing procedure. http://www.buzzle.com/articles/how-oats-are-processed.html. All the research into the health benefits of oats that I’ve read has used cooked oat bran.

      Best wishes

      Amber:)

  • Maddie Bray on August 23, 2012

    Hi

    I am not on Dunkan diet but am facinated by the health benefit of the oat bran. My weight is ok but I have the potential to put on if not careful. So I started to have oat bran to keep my weight stable. I have been taking 2 spoonful of oatbran with fresh orange juice in the morning before my breakfast and 2 spoonful of oatbran with water before my dinner so to make me feel full and help me eat less. I dont know whether I should be drinking more as it is written that oatban soaks water so I presume can make one dehydrated?? Am I doing the right thing the way I am taking oatbran?? Thank you. Please reply. Many thanks

    Maddie

    • Amber on August 24, 2012

      Hi Maddie

      It is thought that oat bran helps you to lose weight loss because it absorbs water as it passes through the digestive system. This increase its bulk and helps you to feel full, it also delays the digestion of food which helps keep you feeling satisfied for longer. If you combine this with sensible eating it is very likely that you will eat less calories.

      Most people on the Dukan diet eat their oat bran as a galette (oat bran pancake), as porridge, or cooked in muffins or other foods, but a few eat in sprinkled in yogurt. I certainly wouldn’t enjoy eating my oat bran in water or orange juice.

      If you want to permanently incorporate oat bran into your diet and use it to help you control your weight eating oat bran needs to be enjoyable rather than a chore. Rather than having it with orange juice to make you eat less for breakfast why don’t you make it a part of your breakfast by using it to make porridge or an oat bran galette.

      To eat less in the evening I’d suggest combining it with a yogurt as the protein in the yogurt will also help you feel more satisfied and I would eat this about 20 minutes before your evening meal.

      Provided you are drinking 1.5 to 2 liters of fluids a day I wouldn’t expect you to have any problems.

      Best wishes

      Amber:)

  • Lena on August 20, 2012

    Amber. I am confused. In your response above on April 17 2012 you write “If you had half the recipe for Dukan Oat Bran Toast it would use 1.5 tablespoons of oat bran so you would be able to have 0.5 tablespoon elsewhere, for example sprinkled on your yogurt or mixed into meatballs. ”

    But on the page below you write in point 1 that you should eat the whole serving at one time.

    http://thedukandietsite.com/2727/dukan-diet-phase-1-15-key-points-of-dukan-diet-attack-phase/

    Wich is correct? And is there a way to find my question again? There should be a notification mail or something so I know when you have answered… Hard to remember in what article I asked my question…

    • Amber on August 21, 2012

      Hi Lena

      It is lovely to hear from you again. Unfortunately the WordPress platform I’m using doesn’t issue an email when I reply to any comment. One way around this is to always use the same post for all your questions, another is to use the contact page and I will reply back by email.

      Dr Dukan does recommend eating your daily quota of oat bran in one serving but it is one of those recommendations that you need to bend from time to time to allow you to enjoy certain dishes. It is certainly a recommendation that he himself breaks. To give you an example the recipe for St Tropez Tart on page 222 of the Dukan Diet Life Plan marked as a Cruise Phase recipe uses just 3 tablespoons of oat bran to make the tart which has 6 servings, so one serving would have just half a tablespoon of oat bran.

      I think the best way to stick to a diet is to make it work for you. The Dukan Muffins have been a diet saver for many people. They have their daily oat bran quota as muffins as their mid morning and afternoon snacks. Others find that the Dukan Toast helps make their cravings for bread easier to control.

      I don’t know whether your gastric bypass makes it better for you to have your oat bran in one serving or to spread more over the day.

      Best wishes

      Amber:)

  • Marina on May 8, 2012

    I started the Attack phase today and have 3 questions:

    1. Can oat bran be substituted with chia seeds. I’ve been using them for awhile and they help with constipation.

    2. What’s good to bring with you as snacks?

    3. Do I have to cut down on intense exercise during the Attack phase? I usually do Zumba 3 times a week and bicycle for transportation.

    Thanks!!!

    • Amber on May 8, 2012

      Hi Marina

      1. There are no substitutes for oat bran but you can add one tablespoon of wheat bran each day on top of your oat bran to help with constipation.
      2. My favorite snack is a pot of yogurt, or sugar free jelly/jello as I have a sweet tooth. I carry a teaspoon in my bag for emergencies!! It is also a good idea to have sugar free chewing gum as the minty taste can help stop you feeling hungry. Other foods to snack on include hard boiled eggs, sliced meat, tinned tuna.
      3. If you are finding the intense exercise too much you can adapt the diet to add in some carbs. The Dukan coaches recommend eating a small portion of pasta the evening before the intense exercise and then to have your daily serving of oat bran a couple of hours before the exercise. During and after the exercise you are allowed to drink small amounts of orange juice.

      Good luck!

      Amber:)

  • christine on April 28, 2012

    I made some kind of scones by mixing 2 tablespoons of oat bran with one egg, 1 heaped tablespoon of low fat yoghurt, 2 crushed canderel sweeteners and 2 tablespoons of low fat LOR or Ricotta cheese.

    Mix together and spray a non stick frying pan with a very light spray of diet olive oil. Heat pan to medium then drop a tablespoon of the mix in and flatten it out to a scone shape. Cook on a medium gentle heat for 3-4 minutes then flip and cook the other side.

    They can be eaten hot or cold and are really tasty. Just thought I would share my recipe. This makes about 6 scones.

    • Amber on April 28, 2012

      Hi Christine

      Thank you for sharing your recipe these drop scones sound delicious. LOR is a Turkish cheese. Is it like fromage frais or quark?

      Best wishes

      Amber:)

  • Sandi on April 19, 2012

    Thanks Amber!
    Appreciate your quick response and help along the way~

    Enjoy our day, Amber.
    Sandi

  • Sandi on April 17, 2012

    Hi Amber,

    I’m on the Cruise Phase for 3 months now and I think I’ve got a fairly good understanding of how to cook most foods to keep it all interesting. But, I’m a little unsure about how to incorporate the correct amount of oat bran into my day if I don’t measure it out and specifically eat my 2 Tbs per day. I usually just make it as a bowl of “oatmeal” and eat it mid morning. I’ve tried the chocolate muffins(using coconut extract instead of vanilla is a great treat!), and that recipe shows how many muffins or mini muffins are needed to meet the required oat bran, but if I make oat bran toast or mix oat bran into meatballs, etc. I don’t know how much I’m allowed to eat of these items for the day’s requirement.

    Any suggestions?

    Thanks,
    Sandi

    • Amber on April 17, 2012

      Hi Sandi

      If you had half the recipe for Dukan Oat Bran Toast it would use 1.5 tablespoons of oat bran so you would be able to have 0.5 tablespoon elsewhere, for example sprinkled on your yogurt or mixed into meatballs. You can vary the amount of oat bran used in meatballs but it is just a question of mathematics and keeping track of what you’ve eaten. You divide the number of tablespoons of oat bran used in the recipe by the number of servings, so if you used 3 tablespoons in a dish which gave three servings each serving would have 1 tablespoon. You can also work backwards, say you have 0.5 tablespoons left of your daily allowance and you are making meatballs for four people you just add 2 tablespoons of oat bran to the mix and your share will give you your 0.5 of a tablespoon.

      Hope this helps.

      Best wishes

      Amber:)

  • Richard on April 16, 2012

    I am currently living in Mexico. There is a cultural fascination with sugar that makes finding certain things impossible.

    For example, oat bran, or wheat bran for that matter. It is impossible to find without sugar. At least in the region I am in. Not saying it may not be in Mexico City but that’s hundreds of miles away.

    My main concern is the fiber. I have diverticulosis and don’t want to stress my bowels with the high protein.

    While I realize it’s not totally following the diet completely, I have substituted psillium for the bran.

    Thoughts?

    • Amber on April 17, 2012

      Hi Richard

      You have to work with what is available to you and balance this with your health needs. Psyllium isn’t an approved substitute for oat bran but I have seen a question answered by the Dukan coaches which advises that psyllium can be taken in tablet form. I personally can’t see the difference in whether you take the psyllium in tablet form or some other way. If the psyllium isn’t enough to keeping things moving you may find that a Cruise Phase using just PV days suits your needs better.

      Kind regards

      Amber:)

  • Arkaj on February 25, 2012

    Hi, I am in the Attack phase and I would like to know if I can eat 1.5 tbsp of wheat bran instead of oat bran. Thanks

    • Amber on February 25, 2012

      Hi Arkjai

      There is no replacement for the oat bran but you are allowed one tablespoon of wheat bran every day throughout all phases of the Dukan Diet. Wheat bran and oat bran do not provide the same health benefits. Oat bran contains soluble fiber while wheat bran contains insoluble fiber.

      Best wishes

      Amber:)

      • Arkaj on February 25, 2012

        Amber, thank you very much for your answer and for your website too. It’s really very helpful 🙂

        • Amber on February 25, 2012

          You’re very welcome.

          A:)

  • Boris on February 7, 2012

    Is it okay for me to eat the Oat Bran raw just a spoonful and sip it down with water? I do not like the taste of it but do not mind eating it raw. I have been doing this for 2 weeks. Will I get the same benefits as if it was cooked?

    • Amber on February 7, 2012

      Hi Boris

      Eating it uncooked is fine and a lot of people do this choosing to stir it into yogurts. I’ve not read anything which indicates that the health benefits reduce or increase with cooking.

      Best wishes

      Amber:)

  • andree gontier on December 4, 2011

    I have a few questions,
    how much muffins can one eat per day
    Ist low fat frekk yogurt accepted
    How much low fat yogurt can one eat per day.

    • Amber on December 4, 2011

      Hi Andree

      What determines how many muffins or other items containing oat bran that you can eat is the amount of oat bran each item contains and how much oat bran you’re allowed to eat in the phase of the diet that you’re at. In Cruise you are allowed 2 tablespoons of oat bran each day and the muffins in the recipe in my post http://thedukandietsite.com/393/dukan-diet-chocolate-and-cinnamon-oat-bran-muffins/ each contain 1 tablespoon of oat bran so if you didn’t eat any other oat bran you could have 2 muffins a day.

      I’m not sure what frekk yogurt is, if you mean Greek yogurt yes you can but the yogurt needs to be 2% fat or less and less is better.

      There is a limit of 1kg of dairy products which includes milk, yogurt and so on.

      Kind regards

      Amber:)

  • mary on September 1, 2011

    I was on the Dukhan Diet earlier this year, but I returned to school and it is difficult to strictly follow the diet here. I am still eating very healthy, and I remember really enjoying the oat bran pancakes. They filled me up and prevented snacking, and they’re great with an egg and nonfat cottage cheese! Should I still eat the oat bran pancakes regularly, or will they not help with weight loss since I am not following the Dukhan diet anymore?

    • Amber on September 1, 2011

      Hi mary

      The oatbran pancakes don’t make you lose weight but they are very good for you – if you were to have the oatbran pancake with an egg and non fat cottage cheese instead of a more fattening lunch or dinner it would save calories and therefore help you lose weight. How much weight you lost would of course depend on what else you were eating.

      Best wishes

      Amber:)

  • Jacelyn on August 18, 2011

    Hi, I am in the attack phase and unfortunately just realized I’ve been eating too much oat bran for the last few days ( 3 tbsp vs 1.5). How much have I thrown myself off? Should I skip the oat bran for a few days to even out or just begin tomorrow with the correct amount? Thanks.

    • Amber on August 18, 2011

      Hi Jacelyn

      You will have reduced the impact of the Attack Phase but it isn’t a diet breakeras when you get to Cruise you can chose to have additional oat bran as one of your two tolerated items. I’d just begin using the right amount as cutting back to nothing might cause constipation.

      Best wishes

      Amber:)

  • lauren on June 7, 2011

    what happens if i don’t eat any oat bran in the attack phase of the dukan diet? I am on day two and I’m doing fine without it. Will I not just lose more weight by avoiding oat bran because it is a carbohydrate?

    • Amber on June 7, 2011

      Hi lauren

      You don’t have to eat oat bran as it wasn’t in the original versions of the Dukan Diet. Dr Dukan added oat bran because of the health benefits that it provides in lowering cholesterol and diabetes and because it helps you feel full. It also provides valuable fiber which can help you avoid constipation.

      Keep up the great work.

      Amber:)

      • Miro on October 28, 2013

        Hi amber , am in the first phase (attack) can i eat yellow cheese but light written on it (20% fat in dry matter ) . And second question how many glass of skimmed milk per day can i have ?

        • Amber on October 28, 2013

          Hi Miro

          This cheese isn’t suitable, you are looking for dairy products that have less than 2% fat (but preferably 0% fat) and up to 7% carbs.

          You want to limit the amount of dairy eaten each day to 1 kg (1 ml roughly equals 1 g) http://thedukandietsite.com/2126/how-much-dairy-can-you-have-on-the-dukan-diet/

          Best wishes

          Amber:)

          • Miro on October 29, 2013

            Hi dear thank u veryy much for ur reply is nescafe with skimmed milk recomended in dukan diet?

          • Amber on October 30, 2013

            Hi Miro

            Yes you can have coffee made with Nescafe and skimmed milk but try to limit your total dairy intake to under 1 kg per day.

            Best wishes

            Amber:)

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