The outer casing of the oat groat provides heart-healthy soluble fiber. Just under the hull is the oat bran layer. Oats are perhaps the healthiest grains having high mineral and vitamin contents, especially when their outer hulls are removed after harvesting.
Contents
1. Wheat Bran
The rough covering of wheat berries is a wealth of dietary fiber. The bran is packaged and sold in supermarkets and can be used to add fiber to a variety of dishes, from meatloaf to pieces of bread.
Wheat bran is a fiber supplement used in muffins, rolls and bread, pancakes, and even smoothies. When combined with breadcrumbs, wheat bran is a coating for chicken or fish.
Wheat Bran is a grain product made from the hard outer layer of wheat. It is a great source of fiber, which helps keep your digestive system moving smoothly, and it is also full of antioxidants that help reduce inflammation in your body.
Substituting wheat bran tastes like… well, a healthy version of what you’d imagine wheat bran to taste like! It has a kind of earthy flavor that isn’t too strong or overpowering, but it’s definitely noticeable when eaten on its own.
You can add wheat bran to just about anything—oatmeal, yogurt, smoothies—and it will add extra flavor and texture while giving you some extra nutrients!
= 1 cup wheat bran substitutes for 1 cup oat bran
2. Rice Bran
Bran is the outer cuticle layer and germ directly beneath the hull that remains intact in brown rice but is removed when white rice is polished. Rice bran has a sweet, nutty flavor and is rich in vitamins, minerals, and fiber.
According to WebMD, rice bran comes from the outer layer of rice (Oryza sativa). Rice bran oil is popular as a “healthy oil” in Japan, Asia, particularly India.
Although rice bran is used for high cholesterol, diabetes, high blood pressure, athletic performance, and many other purposes, there is no scientific evidence to support many of these uses.
= 1 cup rice bran replaces 1 cup oat bran
3. Wheat Germ
Wheat germ is a product of milling whole wheat, and it is a nutritious and crunchy addition to baked foods that adds a nutty taste.
Wheat germ is the nutritional center of the wheat kernel. It’s high in fiber, vitamin E and other minerals like zinc, iron and magnesium. Wheat germ can be used in a variety of recipes and it’s good for you too!
What does Wheat Germ taste like?
Wheat germ has a mild nutty flavor and aroma. It can be added to smoothies or sprinkled on top of toast to add an interesting twist to your morning meal.
How can I use Wheat Germ?
You can use wheat germ in both sweet and savory dishes. In savory dishes it adds a rich nutty flavor that pairs well with breads, pastas and salads. In sweet recipes it makes baked goods more nutritious while keeping their sweetness balanced out by adding protein and fiber.
= 1 cup wheat germ is a replacement for 1 cup oat bran
4. Corn Bran
Corn bran is a substitute for oat bran. While not as flavorful as oat bran, it has an incredible nutrient profile. Corn bran comes from the outer shell of corn kernels, so it is processed in a similar way as oat bran. Know that corn and oat brans have distinctly different tastes.
Corn bran has twice the amount of fiber as oat bran. It is high in minerals and vitamins, including selenium, copper, and iron. Corn bran also contains more of insoluble fibers, which helps to prevent constipation and digestive system issues.
Corn bran is the outermost layer of the corn kernel. It’s a nutrient-rich byproduct of milling corn into flour. The bran contains the germ and most of the oil-rich germ, so it’s high in fiber, vitamins, and minerals like iron, calcium, magnesium, phosphorus, potassium and zinc. It also contains protein, but not as much as other grains do (e.g., wheat).
What does Corn Bran taste like?
Corn bran can be used as an ingredient in anything from baked goods to salads. It has a mild flavor that’s similar to cornmeal or oatmeal — though it can have a bit more bitterness than those grains do.
=1 cup corn bran is a replacement for 1 cup oat bran
5. Oatmeal
Also known as rolled oats. According to British food authority Alan Davidson, “…it is commonly held that the disproportionately large measure of success and fame achieved by Scottish people on the world stage is partly or even primarily the result of a diet including oatmeal, especially porridge.”
Oatmeal is a great substitute Oats are one of the few grains typically eaten whole. The groats, or hulled kernels, are simply flattened by heavy rollers and steamed in rolled oats. They retain their total nutritional value; the inedible husk is removed, but the bran and germ remain.
= 1 cup oatmeal is a replacement for 1 cup oat bran
FAQ
What can I substitute for oat bran in a recipe?
Wheat bran is a good substitute for oat bran as it has a compatible nutrient profile and impressive taste. Wheat bran works with nearly every dish where you can use oat bran.
Can you substitute ground oats for oat bran?
Rolled oats or oatmeal can replace oat bran in many recipes. Oatmeal is used for porridge, cookies, muffins, and cakes. You can use oatmeal as a topping on oat bran breads. Use oatmeal in a one-to-one measure to oat bran.
