Trying to figure out some wheat bran substitutes? We have put together 10 options for you.
What is Wheat Bran?
An essential source of fiber and considered a healthy part of a meal, Wheat Bran offers various health benefits as a portion of food.
As wheat bran is full of nutrition and rich in fiber, it can be beneficial for constipation and bowel disorders.
It is commonly used to prevent cancers, high blood pressure, high cholesterol, and other medical conditions.
What is a Good Substitute for Wheat Bran?
Are you fond of trying out new baking recipes and want a substitute for wheat bran in baking? Let us get to them.
Wheat Bran Substitute | ||
For smoothies | For baking | Gluten free |
Oat Bran Flaxseed | Wheat Germ Rye Flour | Rice Bran |
1. Oat Bran
One of the most-liked substitutes for wheat bran, Oat Bran can be an excellent option for you as it has the same taste and texture as wheat bran.
Health Benefits
It is an incredible source of protein, vitamin B, iron, soluble fiber, and energy. With a creamy and rich flavor, Oat Bran can also be used on top of your cereals, in your smoothies, and inside a baked bread.
How to Use
If you want your pancakes and waffles to taste delicious, then Oat Bran should be your go-to. It works with sweet and savory dishes and can work perfectly with yogurt and cheese.
2. Flaxseed
Commonly used to improve digestion and constipation, Flaxseed can be an excellent substitute for wheat bran in a bread recipe.
Health Benefits
It is very high in fiber, provides a good amount of protein, and is one of the best plant-based sources for heart health.
Moreover, Flaxseeds are gluten-free. They are known as a gluten-free substitute for wheat bran. Flaxseed provides amazing energy to people who are vegetarians as well.
How to Use
If you want to add diversity to your diet and need your daily energy to survive, then flaxseeds include fatty acids, vitamins, and minerals.
3. Oatmeal
An ingredient that has been around for centuries now, Oatmeal, is made from oats when you boil oats in water or milk.
Health Benefits
The best part about Oatmeal is that it helps you feel full for a long while and is rich in manganese, phosphorus, copper, magnesium, iron, and zinc.
How to Use
Also called porridge by many people, Oatmeal can be a very suitable substitute when you want to add something to your meals and smoothies.
As it is known to be healthy and fulfilling, you can also add fruits, nuts, and honey.
4. Wheat Germ
Would you give a thought to trying out Wheat Germ as an unprocessed wheat bran substitute?
Health Benefits
Wheat Germ, a part of wheat kennel, is a great source of protein, fiber, and healthy fats. Other than this, Wheat Germ is also high in Vitamin B and has antioxidant properties.
It has different protein, fiber, and lipids ratios compared to Wheat Bran and is richer in protein with 23% fat and 13% fiber. It has a very similar vitamin and mineral content to Wheat Bran as well.
5. Rice Bran
Extracted from the outer layer of rice, Rice Bran, also known as Miller’s Bran, is used to treat diabetes, high blood pressure, obesity, and alcoholism.
Health Benefits
It improves athletic performance, increases energy, and is highly suitable for preventing blood vessels and heart disease.
Rice Bran can also taste great if you consume it with the cereals available at home. You can also reduce kidney stones with Rice Bran and get rid of cholesterol problems.
In short, Rice Bran can be an excellent alternative to Wheat Bran.
6. Cornmeal
Another gluten-free Wheat Bran substitute, Cornmeal, is a coarse flour that is ground from dried corn itself.
It is a common staple food in many parts of the world. It is slightly textured and has fine consistencies and a sweet and buttery taste.
Note that cornmeal is not corn flour, they are different in apperance, usage, and more.
Health Benefits
Cornmeal has a high amount of carbs and other essentials such as vitamins, magnesium, and folate.
How to Use
Cornmeal is all-rounded and can be used in cakes, muffins, pancakes, and bread.
7. Rye Flour
Made from ground rye berries, Rye Flour has a fresh and nutty flavor that distinguishes it from whole wheat flour.
The best part about this flour is that it can be used without blending to make amazing yeast-raised bread.
Health Benefits
Furthermore, Rye Flour is high in soluble fiber, helps people control blood sugar, and reduces the risk of type 2 diabetes.
How to Use
Rye Flour is also commonly used to make rye bread, fruitcakes, sourdough bread, scones, crackers, and pasta and can be an amazing filler for soups and sauces.
8. Whole Wheat Flour
Whole Wheat Flour, or Whole Meat Flour, is a powdery substance and a food ingredient that everyone around the world commonly uses.
This flour is derived from the grinding or mashing of a whole grain of wheat that is also known as wheatberry.
Health Benefits
Compared to regular flour, Whole Wheat Flour naturally has good levels of fiber, while most of the fiber is removed from white flour during the process. Also, this flour is rich in fiber, iron, selenium, phosphorus, and copper.
How to Use
As it is consistent, it is the preferred choice of classic and traditional bread.
9. Almond Meal
Made from grinding whole and unpeeled almonds, Almond Meal is a popular alternative to traditional wheat flour.
Compared to almond flour, Almond Meal has a coarse consistency and brown specks and spots due to the presence of skin of the almonds.
Health Benefits
It is high in fiber, acts as an antioxidant, and has some mineral content. It offers many health benefits, such as reducing cholesterol and insulin resistance.
10. Soybean Hull
Still, searching for a fantastic wheat bran substitute that you can find easily? Soybean hulls are a by-product of soybean processing for oil and meal production.
Health Benefits
Also, Soybean Hulls have a high nutritional value and are a highly digestible fiber source. They have several uses, and you can easily add them as a replacement for wheat bran.
How to Use
Soybean Hulls are known to increase properties in wheat bread and pizza crust, and they are also a cost-effective substitute.
FAQs About Wheat Bran
1. Can you substitute oat bran for wheat bran?
Yes, you can easily substitute oat bran for wheat bran without worry. This is because oat bran is rich in soluble fibers.
However, remember that you might have to soak oat bran before adding it to cake or pancake batter, as it can be a little dry at times.
2. Can you substitute wheat germ for wheat bran in muffins?
Both wheat germ and wheat bran are similar to each other and can be used as a substitute without a change of taste or flavor.
3. Where to find wheat bran in the grocery store?
You can easily find wheat bran in all leading grocery stores across the US and online stores. A few of those stores include Walmart, Amazon, and Gina Aliotti Fitness.
Conclusion
Are you satisfied with the options we have mentioned above for wheat bran? Do you want to prepare your meals healthily without wheat bran?
If you want something exactly like wheat bran, you can choose oat bran.
Also, wheat bran is readily available all around the country. You will not face issues finding it anywhere as well. We hope you like the alternatives we have presented for wheat bran
