I really think the community will flourish if we focus more on the N=1 aspect and CONSIDERABLY less (really not at all) on the carbs/phytic acid/insulin quasi-science. (Emphasis on QUASI) I enjoy a bowl of high quality oat bran occasionally. I digest it not only well; but far easier than a large serving of fatty meat, excess coconut, or too many cruciferous veggies. "Optimal" is incredibly individualistic - this premise is what intitally inspired me...however lately I've been demoralized by the sheeptastic party-line towing Atkins insurgency. Please don't waste hate on oat bran!
Well tbh there are certainly foodstuffs that are less processed and come with more nutrients than packed oat bran. Though bran itself is probably not problematic, as with so many other things there are far better choices.
What do you hope to get from oat bran? I assume you're looking for a fiber source. Oats are technically gluten-free, may have other problematic proteins though, thus potentially causing the same problems as wheat does. Really requires an individualized approach, do you do ok with gluten or are you better off without it? Gluten sensitivity usually means you have other dietary sensitives. Definitely not mainstream paleo to propose that gluten can be hacked into a paleo diet… I certainly wouldn't allow gluten-like proteins into my diet just because I want to eat oat bran for fiber, even though I'm gluten tolerant.
It has a glycemic load of 15. GL is a measure of how much a food spikes you insulin. Anything over 10 is considered insulin spiking.
To put that in perspective, a medium size (21 ounce) coke at McDonalds has a GL of 12.
So, eating a cup of oat bran will will actually make your insulin level shoot up MORE than drinking a medium (21 ounce) Coke.
Unsoaked oat bran contains phytic acid.
The insoluble fiber present in bran (derived from oats or otherwise) tears your digestive tract to shreds - or at least, that has been my n=1 experience. My digestion always improves when I focus more on eating a moderate amount of fruits and vegetables for fiber.