Is Oat Fiber Actually Keto? Full Breakdown

Have you ever seen a keto product the place the primary ingredient was oat fiber? I’m positive you puzzled what oat fiber is, and if it’s actually keto. This article will breakdown every part from how oat fiber is made, to all the advantages of this magic ingredient. If you’ve thought-about making oat fiber a part of your each day weight loss plan it’s finest to know what goes into it first!

Traditional rolled oats in a pile

What is Oat Fiber?

An oat plant has 4 important components: The plant as an entire, the only oat flower, the surface husk/ hull which is protected by the flower, and at last the interior groat. The groat is usually used for oats, metal reduce oats, oat flour, and different commonplace oat primarily based merchandise. Oat fiber nonetheless, is created by pulverizing the outer shell of the oat kernel/groat. This outer shell is the husk or hull within the oat flower (aka the third layer mentioned above). Think of an oat plant like a Russian nesting doll with manner too many layers!

While the groat is extra generally utilized in oat merchandise, oat fiber makes use of the fibrous husk/ hull to make a powder that isn’t simply digested within the physique. Thus creating an insoluble fiber that works properly on a keto weight loss plan.

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How is Oat Fiber Made

Oat fiber is made by choosing and washing the oat plant in order that it might probably dry after which be separated into components. Harvesters take away the groat (oat kernel) from the husk and flower. This husk is then despatched to be floor right into a powder that turns into oat fiber.

A close up of the kernels on an oat plant.

Is Oat Fiber Keto?

Oat fiber is 100% keto pleasant. Oats should not keto pleasant because of the insulin spike that comes with grains. Oat fiber alternatively is product of insoluble fiber which is indigestible by the physique. Indigestible fiber similar to insoluble fiber does “not require insulin to digest”, due to this fact it is not going to spike your insulin as a lot as common oats.

The important issues we search for when deciding if a meals could be keto is the blood glucose ranges and insulin spike after consuming. Oat fiber has not proven to have a big spike; if any in insulin. Plus per four gram serving oat fiber there are solely four complete carbs, and simply 1 internet carb! Therefore this magic oat fiber is completely keto because of its giant insoluble fiber content material.

Common Marketing for Oats and Oat Fiber

Have you gone to buy a container of oats or oat fiber and seen phrases like non gmo and excessive in dietary fiber? While advertising could make shopping for a product complicated, we’ve damaged down some fundamental advertising phrases and given you a straightforward manner to select the reality.

The “Devil” Gluten

When you go to the shop to buy an oat product you’re bombarded with tons of selling. “Non gmo, gluten free, high in dietary fiber”, ect. So what does it actually imply for oats to be gluten free? Well, technically all oats are gluten free. However, not all oats are processed in gluten free amenities (a constructing the place wheat flour isn’t processed). If you could have celiacs illness it’s essential to purchase oats that say free from gluten, in any other case it’s actually simply advertising at its best attempting to sway you into shopping for their product.

Is Oat Fiber Gluten Free?

As we coated above oat fiber is gluten free. The oat plant itself is a grain, nevertheless it isn’t wheat or combined with any type of gluten. Just be sure if you’re celiac to buy oat fiber that’s processed in an authorized gluten free facility.


Non-GMO oat fiber and oat merchandise typically is one time period we do suggest hyping up. While it doesn’t actually change the nutrient profile avoiding GMO’s is at all times a good suggestion. One SUPER essential factor to notice although is that, even GMO free merchandise can nonetheless use a harsh chemical known as glyphosate. Glyphosate is used to dry out merchandise like oats, grains, peas, and corn for sooner manufacturing. If you do have the means we suggest shopping for licensed natural oat fiber as a result of will probably be free from this harsh chemical desiccant (here’s a prime quality oat fiber that’s natural). Organic farmers should not allowed to make use of glyphosate or round-up on crops.

There are tons of selling hoaxes on the market, however these are just some phrases to look out for when buying any oat primarily based product.

A bowl of granola next to milk and a silver spoon

Benefits to Oat Fiber

Oat fiber doesn’t have a ton of nutritional vitamins and minerals as a result of it does come from a grain, nonetheless it actually has its fair proportion of different advantages.

Its High Fiber Content

There’s no denying oat fiber has a ton of insoluble fiber that may simply knock the U.S. dietary fiber pointers out of the park. While fiber actually isn’t mandatory on a keto weight loss plan, growing dietary fiber could assist with constipation on keto. There are three grams of fiber per teaspoon of oat fiber, simply surpassing what you’d get in a typical excessive sugar oat bran muffin.

It’s Gluten Free

If you might be delicate to wheat primarily based flour merchandise, oat flour, oat bran, and oat fiber make nice replacements. Oat fiber often works finest along with different keto flours like coconut and almond, however total is a good substitution for these delicate to wheat. Check out some recipes for baked items we make beneath with oat fiber.

Fiber Feeds the Gut

Most persons are beginning to notice simply how a lot good meals and weight loss plan impact not simply our our bodies, but in addition our intestine. The intestine is understood by many docs because the second mind, so it’s essential to maintain your physique in high form as a lot as attainable. Oat fiber “is understood to help slow blood glucose absorption and have a prebiotic effect”. Meaning the insoluble fiber in oats stimulates probiotic and prebiotic micro organism within the intestine. While a grain base isn’t at all times the perfect fiber to make use of, oat fiber nonetheless does an excellent job at caring for the physique by feeding its intestine well being.

Keeping you Fuller Longer

If you’ve ever had a grain crammed baked good, about 20 minutes later you’re hungry once more. That’s as a result of the grain primarily based recipe doesn’t even have sufficient fiber to blunt your starvation. Oat fiber is filled with three grams of fiber per TEASPOON! That means extra regulated blood sugar ranges and a baked good that truly satiates you.

A bag of Anthonys oat fiber

Oat Fiber vs. Other Fibers

Oat fiber is an insoluble fiber which means it is going to bulk the stool up. Soluble fiber alternatively, attracts in water and helps to gel up the stool. Some particular oat fiber comparisons:

  • Oat Bran– Oat bran is the outer shell of the kernel contained in the husk. Oat bran has quite a bit much less fiber than oat fiber, and is often solely utilized in small quantities within baked items. Per serving (20 grams), the dietary data of oat bran reveals there are three.5g fiber and 9.5g internet carbs.

Soluble Fibers

  • Psyllium Husk– Psyllium husk in contrast to oat bran is a low carb soluble fiber. It works properly to maintain baked items moist as a result of it gels up. Psyllium husk may assist keto recipes like pizza dough with their elasticity and chewy crust. It isn’t used alone similar to oat fiber, however as an alternative is mixed with a small quantity of grain free flour.
  • Lupin Flour– Lupin flour is comprised of lupini beans and can be a wealthy supply of fiber. Per 1/four cup, the vitamin data reveals there are 11 grams of fiber. However there may be 12g complete carbs which suggests there may be simply 1 internet carb per serving. This bean primarily based flour can be of the soluble selection which means it is going to kind a gel when digested. When on the lookout for a low carb bread substitution or different substances you need to use to bake with attempt lupin flour.

These are just some fiber sources, however a few of the most akin to oat fiber. This is as a result of all will work nice for baking and are comparatively low in energy. Lupin flour and psyllium husk are nice substances to make use of in low carb recipes. They create a gluten like texture with out all of the energy and carbs.

Using Oat Fiber in Keto Recipes

Now that we’ve mentioned some substances that may be in comparison with oat fiber, it’s time to speak about cooking with fiber. Baking a keto meals similar to bread with non-traditional substances can pose a couple of points. When you order bread you anticipate a crusty, chewy, risen loaf. However recipe substances like almond flour and coconut flour lack that chewy texture when baked. A great way to get that splendid bread-y texture is so as to add a little bit of oat fiber.

This new well being meals; oat fiber will assist to make your recipe genuine in each style and texture. For recipes oat fiber can be utilized along with almond flour to get your splendid chewy; non crumbly texture. Or if attempting to substitute oat fiber for oat flour you will want 1/four cup oat fiber rather than every 1 cup of standard flour. While oat fiber could also be extra absorbent that doesn’t imply you’ll be able to’t alter your favourite recipes to incorporate this excessive fiber meals.

Keto Oat Fiber Recipe Ideas

If you’ve needed to attempt a baked merchandise made with oat fiber, we bought you coated. Try our:

  • Keto Protein Cake– We add a little bit of fiber into our protein cake so that you get a fluffy cake that isn’t dry and crumbly. Our recipe even comes with a frosting recipe, so you’ll be able to have meals that tastes higher than whenever you order it from a bakery.
slices of iced vanilla protein cake
  • Low Carb High Fiber Muffins– Each of those excessive fiber muffins have simply over 14 grams of fiber! There should not many meals, particularly keto ones that may get you that a lot fiber per serving. These are candy, buttery, and cinnamon-y. Bakers beware this merchandise could also be addicting!
high fiber muffins stacked

There are tons extra recipes on the market with oat fiber and we suggest you go searching, as a result of this excessive fiber ingredient makes the proper addition to all keto baked items!

oat fiber pin

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