If you want a healthy choice but don’t have oat bran, try these substitutes in its place: #1. This type of bran is also high in fiber but much drier than oat bran, so you’ll need more liquid. Wheat bran is consumed as a breakfast food, or sometimes made into a side dish. You can use it in bread, pancakes, cookies, and muffins too.
This begs the question “How can I use oat fiber in my diet?”
You can use it in baking as a flour substitute … usually in a blend of other low carb flours such as coconut flour. Since it soaks up so much liquid, if you are substituting it in your own recipes, you need to make sure you also adjust your liquids upwards. If you suffer from constipation, oat fiber will definitely help.
Oats are well-known as a good source of soluble fiber, the type of dietary fiber linked to lower blood cholesterol and a decreased risk of diabetes. However, oats also contain a high concentration of insoluble fiber. This is true for steel-cut, old-fashioned rolled and quick-cooking oats, all of which are nutritionally similar.
Is oatmeal a good source of fiber?
– Simply Oatmeal Oat fiber contains zero carbs, fat or protein. In addition to insoluble and soluble fiber, whole grain oats are also plentiful in carbohydrates, protein, vitamins and minerals. Nobody wants to worry about getting enough fiber in.
You can substitute oat fiber for 1/4 of the total amount of oat flour called for in a recipe. You can also take advantage of oat fiber’s bulk by using it to replace the volume lost when substituting stevia for sugar in baked goods made with oat flour.
Like coconut flour, oat fiber soaks up a lot of liquid and your end product can be gritty if too much oat fiber is used. OAT FLOUR (low-fat) – Not to be confused with oat fiber, oat flour is just ground-up oats.
Is oat fiber soluble or insoluble?
Although oats and oatmeal are a terrific source of both soluble and insoluble fiber, oat fiber is not. Oat fiber consists almost entirely of insoluble fiber, which does not absorb or dissolve in water and passes through our digestive system nearly intact.
Is oat fiber keto-friendly?
If you are sensitive to wheat based flour products, oat flour, oat bran, and oat fiber make great replacements. Oat fiber usually works best in conjunction with other keto flours like coconut and almond, but overall is a great substitution for those sensitive to wheat.
What are the carbs in oats?
The carbs in oats are mostly starches and fiber. Oats pack more protein and fat than most other grains and are a good source of beta glucan, a unique, soluble fiber linked to multiple health benefits. Oats are high in many vitamins and minerals, including:.