Is Oat Fiber Actually Keto? Full Breakdown

Have you ever seen a keto product the place the primary ingredient was oat fiber? I’m certain you puzzled what oat fiber is, and if it’s actually keto. This article will breakdown all the pieces 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 every day eating regimen it’s greatest to know what goes into it first!

Traditional rolled oats in a pile

What is Oat Fiber?

An oat plant has 4 primary elements: The plant as a complete, the only oat flower, the surface husk/ hull which is protected by the flower, and eventually the interior groat. The groat is usually used for oats, metal minimize oats, oat flour, and different normal 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 approach 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 nicely on a keto eating regimen.

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How is Oat Fiber Made

Oat fiber is made by choosing and washing the oat plant in order that it will possibly dry after which be separated into elements. 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 then again is manufactured from insoluble fiber which is indigestible by the physique. Indigestible fiber comparable to insoluble fiber does “not require insulin to digest”, subsequently it won’t spike your insulin as a lot as common oats.

The primary issues we search for when deciding if a meals might 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 whole carbs, and simply 1 internet carb! Therefore this magic oat fiber is completely keto because of its massive 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 and marketing could make shopping for a product complicated, we’ve damaged down some primary advertising and marketing phrases and given you a straightforward approach to pick 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 services (a constructing the place wheat flour isn’t processed). If you could have celiacs illness it’s necessary to purchase oats that say free from gluten, in any other case it’s actually simply advertising and marketing 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, but it surely isn’t wheat or combined with any type of gluten. Just be certain in case you are celiac to buy oat fiber that’s processed in a licensed gluten free facility.


Non-GMO oat fiber and oat merchandise usually is one time period we do advocate hyping up. While it doesn’t actually change the nutrient profile avoiding GMO’s is at all times a good suggestion. One SUPER necessary 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 advocate shopping for licensed natural oat fiber as a result of it is going to be free from this harsh chemical desiccant (here’s a top 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 only a few 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 definitely 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 definitely isn’t crucial on a keto eating regimen, rising dietary fiber could assist with constipation on keto. There are three grams of fiber per teaspoon of oat fiber, simply surpassing what you’ll 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 normally works greatest at the side of different keto flours like coconut and almond, however general is a good substitution for these delicate to wheat. Check out some recipes for baked items we make under with oat fiber.

Fiber Feeds the Gut

Most individuals are beginning to notice simply how a lot good meals and eating regimen impact not simply our our bodies, but in addition our intestine. The intestine is thought by many docs because the second mind, so it’s necessary to maintain your physique in high form as a lot as doable. 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 amazing job at taking good care of the physique by feeding its intestine well being.

Keeping you Fuller Longer

If you’ve ever had a grain stuffed baked good, you already know 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’s going to bulk the stool up. Soluble fiber then again, 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 generally solely utilized in small quantities within baked items. Per serving (20 grams), the dietary info 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 nicely to maintain baked items moist as a result of it gels up. Psyllium husk can even assist keto recipes like pizza dough with their elasticity and chewy crust. It isn’t used alone similar to oat fiber, however as a substitute is mixed with a small quantity of grain free flour.
  • Lupin Flour– Lupin flour is produced from lupini beans and can also be a wealthy supply of fiber. Per 1/four cup, the diet info reveals there are 11 grams of fiber. However there’s 12g whole carbs which suggests there’s simply 1 internet carb per serving. This bean primarily based flour can also be of the soluble selection which means it’s going to kind a gel when digested. When searching for a low carb bread substitution or different elements you should utilize to bake with attempt lupin flour.

These are only a few fiber sources, however among the most similar 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 elements 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 elements that may be in comparison with oat fiber, it’s time to speak about cooking with fiber. Baking a keto meals comparable to bread with non-traditional elements can pose just a few points. When you order bread you count on a crusty, chewy, risen loaf. However recipe elements like almond flour and coconut flour lack that chewy texture when baked. A great way to get that excellent 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 at the side of almond flour to get your excellent chewy; non crumbly texture. Or if attempting to substitute oat fiber for oat flour you’ll need 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 possibly can’t regulate your favourite recipes to incorporate this excessive fiber meals.

Keto Oat Fiber Recipe Ideas

If you’ve wished 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 possibly can have meals that tastes higher than while 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 advocate 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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