Is oat fiber keto? YES. You should consider incorporating organic oat fiber into your keto baking routine. I love the way it adds bulk to keto baking and offers a neutral taste that replicates wheat flour without adding calories or carbs!
Oat fiber is a little darker than white flour. You can purchase bleached oat fiber but don't -because they just bleach it with hydrogen peroxide. Yuck. I think we can all put our big girl pants on and deal with our baked goods looking a little browner in exchange for the 0 calorie and 0 impact carb count of organic oat fiber.
what is oat fiber?
There seems to be a lot of misconceptions and some low-carb enthusiasts freak out when they hear the word oat.
- Oat fiber is NOT the same oat FLOUR. It is not ground oats. It is made from the fibrous husks of the oat; not the grain.
- Oat fiber comes from oats which are generally classified as a grain, yes, but oat fiber is made from the outside husk or hull of the oat which is pure insoluble fiber.
- Insoluble fibers like oat fiber do not dissolve in water in the body and therefore are not broken down in the digestive tract so oat fiber does not contribute any nutritive benefits.
- Oat fiber macros per teaspoon: 0 calories, 0 g fat, 3 g carbs, 3 g fiber, 0 g protein
- Because oat fiber is pure insoluble fiber, it adds bulk to waste in the digestive system, which helps prevent constipation and keeps things moving.
test your tolerance
As with all foods that contain carbohydrate/fiber, you should determine whether or not oat fiber impacts your blood sugar levels by testing your blood sugar about 30 minutes after consuming something you've made with it. It should not spike your blood sugar. Also, just like any fiber, moderation is key. Too much fiber can cause gastric distress, so my advice is to experiment with it by replacing a small portion of your almond or coconut flour with it and see how you feel. Test your blood sugar and see if you have a blood sugar response. Remember that there is no one way to do keto. My advice is to do what makes you feel good in your body, while at the same time helps you to accomplish your goals.
In my experience, as long as you are not gluten intolerant, have Celiac disease, or are seriously metabolically damaged organic oat fiber does not affect blood sugar for the vast majority of people.
This is why I do not count the carbohydrates from oat fiber in the nutrition information in my recipes.
My advice is always to count total, not net carbs. However, I do make two exceptions:
- I do not count carbs for erythritol (Swerve)
- or insoluble fiber like oat fiber
…because it just makes sense not to! Counting those carbs can actually be misleading as to what is happening in the body and can be unnecessarily restrictive. Again, this is what works for me. I feel good eating oat fiber, I've been able to still lose weight while having a keto brownie treat each night. This tells me that my body isn't negatively reacting, nor do I have gastric distress. My invitation is for you to consider some new low carb ingredient options and discover for yourself what is right for you and your body.
use high quality organic non-GMO oat fiber
I like NuNaturals brand organic oat fiber which is made in the USA from organic oats. They also use a natural chemical-free rolling process to separate the hulls from the grain. I also like that you can buy it a bulk 5 lb. size for a better price per pound.
Ready to start baking with oat fiber? Try my keto brownies.