1. Corn Bran<\/h3>\n\n\n\n![\"Corn](\"https:\/\/www.foodchamps.org\/wp-content\/uploads\/2021\/02\/Corn-Bran.jpg\")
<\/figure>\n\n\n\nCorn bran, also called maize bran, is an excellent oat bran substitute. It is made from the tough exterior shell of the corn kernel, similar to how oat bran is the exterior of the oat groat. As an extremely fibrous food, corn bran delivers several important health benefits, in many cases to an even greater degree than oat bran.<\/p>\n\n\n\n
For example, one cup of corn bran has 60 grams of fiber, or 158% of the recommended Daily Value, while the same amount of oat bran has 21 g, or 75% DV. Corn bran is also high in vitamins and minerals, especially iron, copper, and selenium.<\/p>\n\n\n\n
There is scientific evidence suggesting that the consumption of corn bran may reduce the risk of chronic illness<\/a>, including cardiovascular disease, obesity, diabetes, and a number of digestive disorders.<\/p>\n\n\n\nMaize bran can be used in much the same way as oat bran, including breakfast cereals, snack bars, cookies, and chips. However, it is significantly blander. This means, for example, that corn bran muffins do not have as much flavor as those made with oat bran.<\/p>\n\n\n\n
You can <\/em>swap oat for corn cup by cup. However, you will want to make adjustments in your recipes to account for the flavor changes.<\/p>\n\n\n\n2. Rice Bran<\/h3>\n\n\n\n![\"Rice](\"https:\/\/www.foodchamps.org\/wp-content\/uploads\/2021\/02\/Rice-Bran.jpg\")
<\/figure>\n\n\n\nRice bran is the outer husk of rice grain. It is rich in nutrients, especially zinc, potassium, iron, phosphorus, magnesium, manganese, and Vitamins B6 and E. It is also very high in fiber \u2014 one cup has 25 g, or 99% of the DV.<\/p>\n\n\n\n
The flavor of rice bran is neutral, so it works well as an additive to baked goods like muffins and breads, breakfast cereals, snack foods, and smoothies.<\/p>\n\n\n\n
Researchers have identified over 60 metabolites in rice bran that potentially provide health benefits. These compounds also appear to have anti-hypertensive, anti-microbial, and anti-inflammatory properties.<\/p>\n\n\n\n
Try swapping rice bran cup-for-cup in your recipes to change up the flavor without losing nutritional benefits.<\/p>\n\n\n\n
3. Wheat Bran<\/h3>\n\n\n\n![\"Wheat](\"https:\/\/www.foodchamps.org\/wp-content\/uploads\/2021\/02\/Wheat-Bran.jpg\")
<\/figure>\n\n\n\nWheat bran is the hard outer layer that has been stripped away from the wheat kernel. Like other healthy grain brains, it is nutrient-dense. One cup of wheat bran at least one-fifth of the recommended daily amounts of Vitamin B12, Vitamin D, magnesium, phosphorus, niacin, and riboflavin. That same cup also contains 7 g of fiber, or 28% of the recommended daily value.<\/p>\n\n\n\n
Studies have shown<\/a> that even short-term consumption \u2014 as little as two weeks<\/em> \u2014 of breakfast cereals containing wheat bran improves digestive health better than a diet high in fruits, vegetables, or insoluble oat bran.<\/p>\n\n\n\nWheat bran is extremely versatile. In addition to breakfast cereals, it can thicken stews and soups, be made into pancake or waffle batter, and be baked as muffins, rolls, and breads.<\/p>\n\n\n\n
See Also: Oat Bran vs Wheat Bran<\/a><\/strong><\/p>\n\n\n\n4. Flaxseed<\/h3>\n\n\n\n![\"Flaxseed\"](\"https:\/\/www.foodchamps.org\/wp-content\/uploads\/2021\/02\/Flaxseed.jpg\")
<\/figure>\n\n\n\nAlso called linseed, flaxseed has been consumed as a food or used as a medicine for thousands of years. A two-tablespoon serving of flaxseed 3 g, or 11%, of the recommended Daily Value of fiber. It is also a good source of iron and heart-healthy Omega-3 fatty acids.<\/p>\n\n\n\n
There is also limited evidence that flaxseed may help reduce the risk of chronic health conditions such as diabetes, heart disease, and certain types of cancer<\/a>.<\/p>\n\n\n\nBecause seeds can pass through the digestive system without breaking down, ground flaxseed is considered to have more nutritional value than whole flaxseed. Because some people find the flavor of flaxseed to be unappealing, it is usually added to other foods in small amounts, rather than featured as the primary ingredient.<\/p>\n\n\n\n
Just a tablespoon or two mixed with a batter, on a sandwich, or in a smoothie can provide you with the nutrients, fiber, and health benefits you expect from a bran-inclusive diet. But if you\u2019re trading flax for oat bran, use the same measurements to keep your recipes consistent. <\/p>\n\n\n\n
5. Oatmeal or Rolled Oats<\/h3>\n\n\n\n![\"Oatmeal](\"https:\/\/www.foodchamps.org\/wp-content\/uploads\/2021\/02\/Oatmeal-or-Rolled-Oats.jpg\")
<\/figure>\n\n\n\nIf you run out of oat bran, is oatmeal (or rolled oats) an acceptable substitute?<\/p>\n\n\n\n
As it turns out, the answer is “Yes.”<\/p>\n\n\n\n
For example, a one-cup serving of oatmeal is cholesterol-free, low-fat, and high in both protein and fiber. Dry oats are an excellent source of minerals such as thiamin, magnesium, copper, zinc, and iron. They also contain several powerful antioxidants, and studies suggest that regular consumption may reduce cholesterol levels<\/a>.<\/p>\n\n\n\nThe main difference between oatmeal and oat bran is that while oat bran is made of only the exterior of the oat groat, oatmeal contains every part of the grain, hence the name “whole oats”.<\/p>\n\n\n\n
Although they can be used in many of the same ways as oat bran, there is a noticeable difference when using whole oats to make muffins. Whole-oat muffins tend to be heavier, denser, and wetter than those made with oat bran.<\/p>\n\n\n\n
Why Might You Need To Substitute?<\/h2>\n\n\n\n
<\/figure>\n\n\n\nCorn bran, also called maize bran, is an excellent oat bran substitute. It is made from the tough exterior shell of the corn kernel, similar to how oat bran is the exterior of the oat groat. As an extremely fibrous food, corn bran delivers several important health benefits, in many cases to an even greater degree than oat bran.<\/p>\n\n\n\n
For example, one cup of corn bran has 60 grams of fiber, or 158% of the recommended Daily Value, while the same amount of oat bran has 21 g, or 75% DV. Corn bran is also high in vitamins and minerals, especially iron, copper, and selenium.<\/p>\n\n\n\n
There is scientific evidence suggesting that the consumption of corn bran may reduce the risk of chronic illness<\/a>, including cardiovascular disease, obesity, diabetes, and a number of digestive disorders.<\/p>\n\n\n\n Maize bran can be used in much the same way as oat bran, including breakfast cereals, snack bars, cookies, and chips. However, it is significantly blander. This means, for example, that corn bran muffins do not have as much flavor as those made with oat bran.<\/p>\n\n\n\n You can <\/em>swap oat for corn cup by cup. However, you will want to make adjustments in your recipes to account for the flavor changes.<\/p>\n\n\n\n Rice bran is the outer husk of rice grain. It is rich in nutrients, especially zinc, potassium, iron, phosphorus, magnesium, manganese, and Vitamins B6 and E. It is also very high in fiber \u2014 one cup has 25 g, or 99% of the DV.<\/p>\n\n\n\n The flavor of rice bran is neutral, so it works well as an additive to baked goods like muffins and breads, breakfast cereals, snack foods, and smoothies.<\/p>\n\n\n\n Researchers have identified over 60 metabolites in rice bran that potentially provide health benefits. These compounds also appear to have anti-hypertensive, anti-microbial, and anti-inflammatory properties.<\/p>\n\n\n\n Try swapping rice bran cup-for-cup in your recipes to change up the flavor without losing nutritional benefits.<\/p>\n\n\n\n Wheat bran is the hard outer layer that has been stripped away from the wheat kernel. Like other healthy grain brains, it is nutrient-dense. One cup of wheat bran at least one-fifth of the recommended daily amounts of Vitamin B12, Vitamin D, magnesium, phosphorus, niacin, and riboflavin. That same cup also contains 7 g of fiber, or 28% of the recommended daily value.<\/p>\n\n\n\n Studies have shown<\/a> that even short-term consumption \u2014 as little as two weeks<\/em> \u2014 of breakfast cereals containing wheat bran improves digestive health better than a diet high in fruits, vegetables, or insoluble oat bran.<\/p>\n\n\n\n Wheat bran is extremely versatile. In addition to breakfast cereals, it can thicken stews and soups, be made into pancake or waffle batter, and be baked as muffins, rolls, and breads.<\/p>\n\n\n\n See Also: Oat Bran vs Wheat Bran<\/a><\/strong><\/p>\n\n\n\n Also called linseed, flaxseed has been consumed as a food or used as a medicine for thousands of years. A two-tablespoon serving of flaxseed 3 g, or 11%, of the recommended Daily Value of fiber. It is also a good source of iron and heart-healthy Omega-3 fatty acids.<\/p>\n\n\n\n There is also limited evidence that flaxseed may help reduce the risk of chronic health conditions such as diabetes, heart disease, and certain types of cancer<\/a>.<\/p>\n\n\n\n Because seeds can pass through the digestive system without breaking down, ground flaxseed is considered to have more nutritional value than whole flaxseed. Because some people find the flavor of flaxseed to be unappealing, it is usually added to other foods in small amounts, rather than featured as the primary ingredient.<\/p>\n\n\n\n Just a tablespoon or two mixed with a batter, on a sandwich, or in a smoothie can provide you with the nutrients, fiber, and health benefits you expect from a bran-inclusive diet. But if you\u2019re trading flax for oat bran, use the same measurements to keep your recipes consistent. <\/p>\n\n\n\n If you run out of oat bran, is oatmeal (or rolled oats) an acceptable substitute?<\/p>\n\n\n\n As it turns out, the answer is “Yes.”<\/p>\n\n\n\n For example, a one-cup serving of oatmeal is cholesterol-free, low-fat, and high in both protein and fiber. Dry oats are an excellent source of minerals such as thiamin, magnesium, copper, zinc, and iron. They also contain several powerful antioxidants, and studies suggest that regular consumption may reduce cholesterol levels<\/a>.<\/p>\n\n\n\n The main difference between oatmeal and oat bran is that while oat bran is made of only the exterior of the oat groat, oatmeal contains every part of the grain, hence the name “whole oats”.<\/p>\n\n\n\n Although they can be used in many of the same ways as oat bran, there is a noticeable difference when using whole oats to make muffins. Whole-oat muffins tend to be heavier, denser, and wetter than those made with oat bran.<\/p>\n\n\n\n2. Rice Bran<\/h3>\n\n\n\n
<\/figure>\n\n\n\n3. Wheat Bran<\/h3>\n\n\n\n
<\/figure>\n\n\n\n4. Flaxseed<\/h3>\n\n\n\n
<\/figure>\n\n\n\n5. Oatmeal or Rolled Oats<\/h3>\n\n\n\n
<\/figure>\n\n\n\nWhy Might You Need To Substitute?<\/h2>\n\n\n\n