Wheat bran is an excellent source of dietary fiber, protein, vitamins, minerals, antioxidants, and other nutrients. But did you know that wheat bran also contains gluten?
If you want to substitute wheat bran for oatmeal, salads, or smoothies, you might be surprised at the differences between them.
However, do not worry since there are excellent alternatives that you can choose, such as wheat germ or oat barn. Read more below!
What are the Best Wheat Bran Substitutes
1) Rice bran
Rice barn is an alternative to oats made from brown rice. It has many health benefits, including being low in carbohydrates, high in protein, and rich in iron. It is usually cooked or mixed with water and then added to your favorite recipes.
Why is rice bran a good substitute for wheat bran?
It increases the dietary fiber content of meals by 6–14% and is comparable to wheat bran. It’s a more flavorful and superior alternative to wheat bran, especially if you have gluten allergies. It is easy to find and doesn’t require any preparation.
2) Oat Bran
Oats are one of the most popular grains on earth. They are known for their delicious taste and nutritional properties. There are different oats available, but the most common ones include rolled oats, steel-cut oats, quick-cooking oats, and instant oats.
If you love eating oatmeal, you should try adding some oat bran as an alternative ingredient to your breakfast. This will make your oatmeal healthier and give you more energy throughout the day.
You can add this to your morning cereal, porridge, pancakes, waffles, granola bars, muffins, etc.
Why is oat bran a good substitute for wheat bran?
Oat bran is a good substitute because it provides a similar nutritional value to wheat bran. Since it is a whole grain packed with fiber, vitamin E, magnesium, manganese, zinc, copper, etc. It is also a very versatile ingredient that you can use in various ways.
3) Wheat Germ
This is another substitute for wheat bran for those who do not eat gluten. The best part about wheat germ is rich in omega-3 fatty acids. Omega 3s are essential fats that help keep our bodies healthy.
When we consume these fats, they boost brain function, heart health, and overall well-being. Wheat germ is also an excellent source of B-complex vitamins, vitamin C, thiamine, riboflavin, niacin, folate, phosphorus, potassium, etc.
Why is wheat germ a good substitute for wheat bran?
Since wheat germ is a wheat flour type, it is a good substitute for wheat flour. It is also easier to find than wheat bran. It is commonly used in pieces of bread, cakes, cookies, pastries, cereals, soups, salad dressings, sauces, and spreads.
Flaxseeds are an excellent source of omega-3 fatty acids. These essential fats help boost brain power, improve cardiovascular health, and promote skin health. Flaxseed oil is also a great addition to your diet because it helps lower cholesterol levels and reduces inflammation.
Why is flaxseed a good substitute for wheat bran?
Flaxseed is a good substitute for other alternatives like wheat bran because it contains similar nutrients. It is also easier and cheaper to purchase than wheat bran. You can quickly get flaxseed at almost every grocery store.
5) Chickpea Flour
Chickpea flourare actually legumes, which contain protein, carbohydrates, and fiber content. They are also high in iron, calcium, and many other minerals. One cup of cooked chickpeas has around 6 grams of protein and 8 grams of fiber content. Chickpea flour are also a low-calorie food, so you don’t need to worry about gaining weight when you eat them.
Why is chickpea flour a good substitute for wheat bran?
Chickpea flour is a good substitute for wheat bran and wheat germ because it provides a nutty flavor. It is also a good option for vegan and gluten-free meals.
Cornmeal is made from corn kernels or maize. It is usually ground into flour before being used in baking recipes. It is an excellent source of dietary fiber and protein. It is also a good source of minerals like magnesium, phosphorus, zinc, selenium, and iron.
Why is cornmeal a good substitute for wheat bam?
Cornmeal is a good substitute for any other grain since it is easy to cook and makes delicious dishes. It gives a sweet flavor with a buttery texture when added to your recipe. It is also a great way to add more nutrition to your meal.
7) Rolled Oats
Rolled oats are one of the most popular types of oatmeal. This cereal comes in different shapes and sizes. It is usually prepared by soaking rolled oats overnight and cooking them until they become soft. Once cooked, they are ready to be eaten.
Why is rolled oats a good substitute for wheat germ?
Rolled oats are an excellent alternative to wheat germ because they have similar nutritional value. They are also versatile food items that can be used in various ways. For example, you can use the topping on pancakes, muffins, waffles, etc.
8) Whole Wheat Flour
Whole wheat flour is made from whole grains such as wheat, rye, barley, spelt, triticale, Kamut, farro, bulgur, and others. It is considered healthier than white flour because it is rich in vitamins, minerals, antioxidants, and fiber.
Why is whole wheat flour a good substitute for whole wheat bran?
Whole wheat flour offers a better taste than whole wheat bran. It has a richer and nuttier flavor. It may be used to make pancakes, muffins, and bread.
9) Rye Flour
Rye flour is a type of whole grain flour that is made from rye seeds. It is often used to make slices of bread and pastries. Rye flour is also a good source of fiber, vitamin B, and minerals such as manganese, copper, potassium, and phosphorous.
Why is rye flour a good substitute for wheat bran?
Rye flour is also rich in fiber content. It produces a tangy flavor with a malty and milky taste when mixed into the dishes. Its strong flavor can add a unique aroma and taste to your bread and pastry.
10) Almond Meal
Almond meal is made from blanched almond flour. You can find this ingredient at most grocery stores. The flour is usually produced by grinding almonds after removing their skins. It is a great choice for those who want to avoid gluten and dairy products.
Why is an almond meal a good substitute for wheat bran?
Almond meal is an excellent replacement for wheat bran. It has a milder flavor compared to wheat bran. However, it does not contain gluten, so it is suitable for people with celiac disease. Also, it can be used as a gluten-free ingredient in salads, cereals, and yogurt mix.
How to Choose the Best Wheat Barn Substitute
Choosing the best wheat barn substitute depends on what you need. If you are looking for a healthy breakfast option, choose whole wheat flour. On the other hand, if you prefer something sweeter, go for rolled oats. Remember to check the ingredients list before buying the product. Make sure there are no artificial flavors or preservatives.
It would be best to consider the brand when choosing which wheat barn substitute for buying. Some brands are processed differently, so you will get different results. Check the label carefully to ensure you are getting the right product.
In addition, you should also consider the flavor and texture to achieve the closest option to the wheat barn. Try out each one until you find the perfect one for you.
Frequently Asked Questions
What Can I Substitute for Wheat Bran in A Muffin Recipe?
If you are making a muffin using wheat bran, you can replace it with another type of cereal. There are many types of cereals available. You can try oatmeal, corn flakes, rice crispies, graham crackers, or any other cereal you like.
Is Psyllium Husk the Same as Wheat Bran?
Psyllium husk is a form of dietary fiber known as dietary fiber, which is the same type found in wheat bran. Dietary fibers help lower cholesterol levels, regulate blood sugar levels, increase satiety, and promote digestive health. They are found in many foods, including fruits, vegetables, legumes, nuts, and grains.
What Is the Difference Between Wheat Flour and Wheat Bran?
Wheat flour is made from ground wheat, while wheat bran is made from wheat kernels without the hull. Both are commonly used in baking. Wheat flour contains more nutrients than wheat bran.