List of 6 Best Wheat Bran Substitutes for Baking

Although wheat bran is nutritious and high in fiber, it may not be the ideal option for everyone. For example, if you are gluten intolerant, you should avoid wheat bran. However, you do not have to be gluten intolerant to hunt for wheat bran replacements.

Flaxseed is a wonderful replacement since it has the same nutrients as wheat but does not include gluten. Oat bran and oatmeal are also gluten-free possibilities, unless there is cross-contamination. Wheat germ and whole wheat flour may help. If you don’t want to use wheat ingredients, you may substitute rice bran.

There are alternatives with comparable advantages that you may be overlooking since wheat bran is taking all the limelight. So, here’s a list of the greatest wheat bran replacements for baking!

6 Delicious Wheat Bran Substitutes

This wheat milling process, or the process of turning wheat into flour, is quite miraculous. It produces not just flour but also other useful byproducts. Wheat bran, the outer layer of the entire grain, is at the top of the list.

Wheat germ is another byproduct with a comparable nutritional profile that may be used in place of wheat bran.

Wheat Germ

Wheat bran is the grain’s outer shell, whereas wheat germ is its interior. Because of their similar origin: the nutrient-dense wheat kernel, they both provide a slew of nutritional advantages.

Unfortunately, wheat germ is removed from the mix in order to keep wheat products for longer. Unfortunately, wheat germ is an excellent method to augment your diet with nutrients, according to experts. The following nutrients are among those found in it:

• Fibers
• Healthy fat
• Folate
• Vegetable proteins
• Phosphorus
• Potassium
• Zinc

Another nutrient that is very valuable is vitamin E. This is an antioxidant that fights free radicals, which are a primary cause of aging and sickness. Natural antioxidants are beneficial in avoiding illness, according to research.

How Do Wheat Germ and Wheat Bran Compare?

While both are high in fiber, you should exercise caution if you are reducing your carbohydrate intake while utilizing wheat germ. Wheat germ provides more carbohydrates per serving than wheat bran. A cup of wheat germ contains 60 grams of carbohydrates, but a cup of bran has just 37 grams.

Wheat germ oil, on the other hand, according to the European Food Safety Authority (EFSA), may help lower cholesterol. However, one thing they both have in common is gluten content.

What’s up With These Wheat Cousins and Gluten?

Gluten is often found in wheat products in general. Despite the negative press that gluten has received in the media, research indicates that this protein is not linked to cardiac issues, as previously stated. On the contrary, it is advantageous in the avoidance of such situations.

Gluten is also a prebiotic. This implies that it feeds the healthy bacteria in your body. Gluten is therefore only an issue for persons who have celiac disease. Gluten causes damage to the gut in this autoimmune condition.

There has also been a recent diagnosis of non-celiac gluten sensitivity, or NCGS. This indicates gluten intolerance unrelated to celiac disease. If you have one of these conditions, you must find a gluten-free replacement.

Flaxseed

If gluten is giving you health problems, the ideal wheat bran alternative for you is flaxseed. Flaxseed, unlike wheat products, is gluten-free. You should, however, keep an eye out for the label.

Why Can Naturally Gluten-Free Products Still Contain Gluten?

Gluten may still be found in gluten-free items due to cross-contamination. This entails transferring gluten from wheat products to gluten-free meals. This might happen during the production process, so check the label to verify whether it says gluten-free.

In your kitchen, though, cross-contamination may occur. Using the same toaster for gluten-free and gluten-rich food is one example of this. The gluten-free ones are almost certainly going to be contaminated. As a result, it is critical to keep these sorts of items distinct.

Is Flaxseed Any Good Apart From the Fact That It’s Gluten-Free?

Without a doubt, sure. If you’re a vegetarian who doesn’t eat fish, flaxseed may help you in more ways than one. First, it contains omega-3 fatty acid, which is necessary for heart health.

Second, it replenishes any protein deficiencies you may have. Flaxseed contains a variety of plant-based amino acids that are beneficial to your health. Glutamic acid, aspartic acid, and arginine are among these amino acids.

Apart from its health advantages, flaxseed is also useful in baking. It will not only bind the components together, but it will also soften the overall texture. That is why flaxseed may be used to produce the tastiest banana bread.

Oat Bran

In comparison to oatmeal, oat bran contains less calories per nutrient. As a result, it approximates the low calorie content of wheat bran. As a result, 100 grams of oat bran contain 400 kcal, while the same quantity of wheat bran has 333 kcal.

Another benefit compensates for the very little difference in calories. Oat bran has a high concentration of the soluble fiber beta-glucan. This form of fiber is thought to considerably enhance cholesterol levels. So much so that any meal high in beta-glucan has received FDA permission to be labeled as heart-healthy.

Oat Bran and Inflammation

Avenanthramides. No, this isn’t a spell, but it might be. This is the antioxidant family that oat bran is high in. This family is responsible for oat bran’s anti-inflammatory properties, since avenanthramides have been linked to inflammation reduction.

Oat bran contains the antioxidants ferulic acid and phytic acid, which are lacking in other portions of the oat grain. All of these antioxidants contribute to the reduction of the growing danger of free radicals. As a result, chronic illnesses and even cancer are thwarted.

Aside from preventing inflammation, baking with oat bran yields delightful results, as apple oat bran muffins demonstrate.

Rice Bran

The outer covering of the wheat grain is known as bran. Rice bran, on the other hand, is the outer coating of the rice grain. This rice bran is most known for its oil, which aids in the treatment of a variety of health issues. The fruit does not fall far from the tree: rice bran retains all of the health advantages associated with its oil.

What Are the Most Significant Uses of Rice Bran?

Rice bran has two specific applications: preventing kidney stones and lowering cholesterol. It is supposed to do the latter via lowering cholesterol absorption and boosting its excretion. It prevents kidney stones from forming by preventing calcium absorption.

In terms of fiber content, rice bran falls in between wheat bran and oat bran. This is because it has 20 grams of fiber per 100 grams, while oat bran contains 17.5 grams and wheat bran contains 40 grams in the same quantity.

With the popularity of gluten-free baking, rice bran is an excellent option for adding nutrition to your dish. If you want to prepare something that is both gluten-free and dairy-free, try rice bran muffins.

Whole-Wheat Flour

Now we’ll look at a healthier alternative to regular flour. Whole-wheat flour, unlike white flour, preserves all of the nutrients. It incorporates both wheat germ and wheat bran. As a result, you might think of it as a concentrated dosage of what you need.

However, you will need to use more water while baking with it, and it will not have the same fluffy feel as white flour. It is also not suggested for persons who have gluten sensitivity or celiac disease.

[Related Article: 22 Best Wheat Flour Substitutes You Should Try]

Oatmeal

Oatmeal, the traditional healthy breakfast, may be substituted by wheat bran. In contrast to the latter, oatmeal has no gluten. However, it suffers from the same problem of cross-contamination, which means that other gluten-rich items may contaminate it. So, read the label carefully and avoid mixing it with other wheat products in your home.

While oats are a whole-grain meal, most of their complete forms require a long time to prepare. That is why various forms are also suitable for usage, with the additional bonus of being simple and quick to prepare. Steel-cut, rolled, and crushed oats are among the numerous varieties.

What Are the Benefits of Oatmeal?

Oatmeal has been shown in studies to reduce cholesterol levels by 7%. Furthermore, it solely targets bad cholesterol while allowing good cholesterol to grow. Oatmeal also has the following health benefits:

• Alleviates constipation
• Contributes to weight loss
• Eases skin itching
• Good for healthy bacteria in the digestive tract
• Lowers the level of sugar in the blood
• Decreases the chances of developing colon cancer

[Related Article: Self-Rising or All-Purpose Flour for Pizza Dough]

Final Words

Wheat bran is one of the highest fiber-containing foods, both soluble and insoluble. Fiber is crucial because it helps you feel full, which aids with weight loss. Furthermore, wheat bran, with its high fiber content and other beneficial nutrients, benefits the health of your heart.

The good news is that wheat bran isn’t the only food with these advantages. You can receive most of the benefits from flaxseed while avoiding gluten. Oat bran, oatmeal, wheat germ, and rice bran are some more options.