Though oat bran itself is not very delicious, oat bran cookies and muffins are loved by all for their rich texture, nutty flavor and pleasant aroma.
Moreover, the bran contains a unique type of soluble fiber, known as beta-glucan, that is known for cholesterol-lowering properties. Knowing what can be used to substitute oat bran in a recipe can come in handy, if you happen to run out, and have no time to run to the store.
What do you think can be used, to replace oat bran in a recipe, without compromising the texture and nutritional profile of the end product? While substituting an ingredient, it should always be kept in mind that each ingredient serves a special purpose in a recipe. Some ingredients are used for stabilizing and leavening, while others are used for sweetening, flavoring, and thickening the product.
The substitutes of an ingredient may not be able to add the same texture or flavor to the product. Like oat bran, wheat bran is rich in dietary fiber, though it is comparatively drier than oat bran. But still, it is a good substitute. In fact, addition of wheat bran is an excellent way to increase the nutritional value of different foods. You can use wheat bran to replace oat bran in pancakes, cookies, muffins, and waffles. You can use a small amount of finely ground wheat bran in smoothies as well.
However, the flavor and texture of the final product will slightly differ, as wheat bran does not have a very appealing flavor, unlike oat bran. Rolled oats are prepared by steaming the oat groats, and then rolling them with steel rollers. Being an oat product, rolled oats or oatmeal can replace oat bran in many recipes.
Oatmeal can make delicious porridge, oatmeal cookies, and cakes.
Not Very Fond of Oat Bran? Try These 4 Substitutes Instead
You can use oatmeal as a topping on oat bran breads as well. While substituting oatmeal for oat bran in muffins, you may not get the same texture or consistency. Muffins made with rolled and whole oats can be denser, heavier, and somewhat wet, as compared to the typical oat bran muffins.
You can overcome this problem to some extent by grinding the oatmeal slightly in the blender or food processor. Rice bran is a byproduct of the milling process and is a great substitute for oat bran. It is a rich source of antioxidants, fiber, and vitamin E. Additionally, it is gluten-free and so, can be consumed by individuals having gluten sensitivity or intolerance. Rice bran can be easily incorporated in bread, cookies, and other baked goods.
It works well for smoothies as well. So, it is not very difficult to incorporate this healthy food in your diet to derive its many benefits while satisfying your palate.
The fiber content of corn bran is even higher than that of wheat bran. However, it mostly contains insoluble fiber that gives bulk to the stool, and thus, prevents constipation and improves the health of the digestive system.When you eat rolled oats, you're getting the entire oat groat, albeit in a squashed form.
Oat bran, on the other hand, is made up of only the outer shells of the seeds. Although oat bran on its own isn't likely to win many taste-test contests, both options have similar nutrition profiles and can provide you with an excellent hot breakfast.
That cup of cooked oats contains calories, about 6g of protein, 3. A cup-size serving of oat bran, on the other hand, contains fewer calories 88more protein 7gfewer fats 1. A full cup of oat bran is a lot on its own.
Comparing 1-cup servings of rolled oats and oat bran, both have about 20mg calcium and 2mg iron. But from there onward, their paths diverge, with the oat bran packing more magnesium, phosphorus and potassium — 88mg, mg and mg, respectively. Rolled oats contain 63mg magnesium, mg phosphorus and mg potassium. The one mineral that rolled oats contain more of than oat bran is zinc; the whole grain has 2. Both rolled oats and oat bran have traces of B vitamins.
In some cases, the whole-grain version rolled oats has twice the amount of vitamins, but they remain trace amounts.
The rolled oats also have measurable amounts of vitamin E and vitamin K, which aren't present in oat bran. Regardless of which form of oats you choose as your breakfast cereal, a few healthy additions can liven them up.
Consider adding chopped fruit like bananas, berries or apples, and healthy sweeteners like maple syrup. Can't get behind oat bran as a standalone cereal?
Don't worry — you're far from alone. But you might find that you enjoy it as a staple ingredient in baked goods like muffins. Lisa is a retired personal trainer with more than 4, hours of hands-on experience working with a variety of clients, from sports teams to weight loss and post-rehab populations.
She's also a professional writer. Published credits in the health field include Livestrong. Skip to main content. Oat Bran. Tip A full cup of oat bran is a lot on its own. Tip Can't get behind oat bran as a standalone cereal? About the Author Lisa is a retired personal trainer with more than 4, hours of hands-on experience working with a variety of clients, from sports teams to weight loss and post-rehab populations.
Customer Service Newsroom Contacts.If you ask anyone on the ketogenic diet what they miss most about their high-carb days of the past, chances are, being able to eat bread is somewhere in their response.
The new Aldi bread is advertised on its packaging as being keto-friendly with zero net carbs 9g total carbs and 9g fiberbut how accurate are these statements? Not all fibers are created equal and even if something is listed as a fiber on the packaging, it may still have a metabolic impact. We took a look at the ingredient panel and this is what we found. Modified wheat starch is a type of food starch made from the chemical, physical, or enzymatic enhancement of wheat kernel.OMG CRACKLIN' OAT BRAN
While the research is not clear on exactly how much of this starch is digested, we do know it is partially digested. This means that even though it is listed as a fiber, you cannot subtract the entirety of the fiber from the carbohydrates, yielding greater than 0g net carbs.
It is best to avoid modified starches on a ketogenic diet. Wheat gluten is a protein found in wheat that helps give bread dough the texture most people know and love. While wheat gluten may not directly cause a metabolic response because it is inherently low in carbohydrates, it can be problematic for individuals who have gluten sensitivities.
If you have celiac disease or any form of gluten intolerance, this bread should be avoided. Wheat protein isolate is exactly as the name suggests, an isolated form of wheat protein. It is naturally higher in protein but does contain a small amount of sugar about 1 g per serving. Since this protein is made from wheat, it does contain gluten. If you have celiac disease or gluten sensitivities wheat protein isolate should be avoided.
Although at first glance oat fiber may sound like a carbohydrate-rich oatmeal derivative, it is one of the few ingredients in this product that is actually keto. Oat fiber is an insoluble fiber created from the hull of oats. Since it is insoluble, it is not digested and will not have an impact on your blood glucose levels.
Oat fiber is a keto baking staple because it adds both texture and a delicious oaty taste, without the added sugar. Chicory root is a ground byproduct of the chicory plant. It is used in many sugar-free and low-carb foods since it contains the soluble, prebiotic fiber inulin. Due to these compositional differences, chicory root extract is going to be lower in carbohydrates than raw chicory root.
Chicory root has many health benefits, but raw chicory root fiber has a small carbohydrate impact from the sucrose and may cause GI problems. Consumption of chicory root may lead to moderate-to-severe gastric distress and is not recommended for individuals sensitive to inulin. Wheat is a kernel and wheat bran is the hard exterior of this kernel. While wheat bran is high in fiber, it still has a significant carbohydrate count.
Similar to the other wheat products previously mentioned, wheat bran is not ideal for a ketogenic diet because it can trigger an inflammatory response. Wheat bran does contain gluten and should be avoided if you have a gluten intolerance.Anyone who is close to me knows how much I love Aldi.
Bear with me. Growing up, my parents often shopped at an Aldi near our house.
Without looking at packaging, I could always easily identify what had been bought at Aldi. The graham crackers tasted like cardboard. My friends, this is no longer so. Certified synthetic colors have been replaced these ingredients with natural, plant-based ingredients such as beet juice or turmeric for coloring.
Partially hydrogenated oils, or PHOs, are a source of trans fat which the FDA has recently mandated be removed by food manufactures by Aldi is ahead of the game! However, I have found this to be true of most products I have tried. The cardboard graham crackers and hard marshmallows are a thing of the past!
From pancake mix to frozen items to pasta to dessert items, there really is a surprisingly wide variety of extremely reasonably priced gluten free items, which can be browsed here.
They carry USDA approved organic almond butter, canned goods, fresh greens, salsa, chicken broth, and many more organic items. They also have an organic produce section, as well as a selection of produce grown by local farmers. To be honest, their produce can be hit or miss. A large typical grocer carries approximately 30, items.
Aldi carries a fraction of the amount of items, narrowing in on the most commonly bought items. I was very pleased to see recently that they started carrying items like barley and quinoa, which I used to buy elsewhere. It seems like they are always adding new items to their shelves that I used to have to go elsewhere to purchase. A caveat to this is my aforementioned comment about produce. Veggies are usually fine, but fruit can be questionable at times. However, when I do go elsewhere, I still save by using my favorite money saving app ever!
In addition to usually having to make two grocery shopping trips to complete my shopping for the week, know that at Aldi you have to bring your own bags or else you will have to purchase bagsbag your own items, and also bring a quarter for the use of a cart. However, these minor inconveniences cut costs big time at Aldi, which make it more affordable for you and me.
Also, encouraging consumers to bring their own bags is very eco-friendly! While it is nice to have someone bagging your groceries for you while you check your email or respond to texts on your phone, the damper of having to bag your own groceries into your own bags really pales in comparison to the money you can save by shopping there.
These are crazy savings! The money you will save is convincing enough, alone, and the products will speak for themselves. Do a blind taste test comparison if you really want to put their food items to the test!
Items in your basket are reserved for another. Click here to proceed to checkout! Click to browse to reviews section 3 reviews. Close zoom. Ingredients Print page. Sift and mix all dry ingredients, make a well in the centre and add the buttermilk. Place on a floured metal baking tray or tin. Tap the base of the bread it should make a hollow sound. If not, put back in the oven for 5 minutes. Sign up for our latest offers. You'll be among the first to hear about our latest products and offers, like our award-winning wines and amazing Specialbuys.
Please click here to unsubscribe.Whole grain wheat, wheat bran, sugar, high fructose corn syrup, salt, malt extract, annatto color, turmeric for color.
Personalized health review for Millville Bran Flakes: calories, nutrition grade A minusproblematic ingredients, and more. Product Cold cereals. Millville Bran Flakes nutrition grade A minus. Top Product. Rating: 4. Keto: net carbs 19g If you are following a ketogenic diet ketoyou need to restrict your daily carbohydrate intake so that your body enters ketosis. For most people, this means less than 50 net carbs per day. Net carbs are calculated by subtracting fiber from total carbs.
Example: A product with 26 grams of total carbohydrates and 9 grams of fiber will have 17 grams net carbs.
Make sure you know your serving size or else you may go over your planned intake and exit ketosis. They do not include naturally occurring sugars found in milk and fruits. Table sugar and high fructose corn syrup are examples of added sugars. Honey and maple syrup are also "added sugars" when added to food products.
Per the FDA, they are not considered added sugars when sold as single ingredient products.
Traditional Brown Bread
However, at Fooducate we still consider them added sugars because they are basically the same as table sugar in terms of nutrition. The American Heart Association recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calories allowance. For women: calories 6 tsp per day For men: calories 9 tsp per day More info. Whole grains are a great source of fiber and other nutrients.
Fiber is one of the most important things we need in our diet. Here is what fiber does for you: - Fiber helps your body process food from one end to the other. Whole grains are not the only way to get fiber, BUT by choosing them instead of processed grains you've made a smart choice.
They are not an endorsement or approval of the product or its manufacturer.Choosing healthy foods at your local store should be easy. The problem is, many foods advertised as healthy are anything but. This sweet spread is pure sugar. It would be much healthier to eat toast with fruit on the side than smother sugar on your slightly burnt bread.
These fruity snacks are not as nutritious as fresh fruit. Added sugar is lurking in this oatmeal. Like most flavored instant oatmeal packets, this breakfast treat looks much more like dessert when you check the nutritional facts. There are 13 grams of added sugars and milligrams of sodium per packet of oatmeal — and most people probably use two per bowl. There are some fiber and protein in there to offset the sugar, but it would be much healthier to start with whole oats and add your own flavorings.
Just one serving of this granola will add 3 grams of fatmilligrams of sodium, and 13 grams of added sugars. There are over 10 ingredients, some of which include vegetable oil and cane sugar. A serving of these cheesy snacks contains 2. Your sandwiches are better off without this fatty ham. A single 2 ounce serving of this lunchmeat contains 1. There is more fat than protein in these sausages. A single sausage link contains 2. Just an ounce of this cheese contains 4 grams of saturated fat and milligrams of sodium.
There are much healthier ways to feed your cheese addiction without dumping so much fat and salt into your bloodstream. Seriously consider leaving this one on the shelf until a special occasion rolls around.
Will these snacks satisfy your pre-dinner munchies? Probably not. Yes, these crackers contain whole grains — including brown rice flour. Pretzels are healthy, right? A 1-ounce serving may only provide 90 calories, but 25 of those calories come from fat.