Is Oat Fibre Keto-Friendly? Let's Dive In!

The goal is clear, you're on the keto diet and you need to keep your carb intake low and your fat intake high. But it can be really tricky when it comes to fibre. You probably have come across oat fibre in keto recipes, products and asked “is it keto-friendly?” We will answer that for you!

What is Oat Fiber?

Oat fibre is derived from the outer husk of the oat grain. It’s not like oatmeal or oat flour, oat fibre is insoluble fibre, which means it passes through your body without needing to be broken down or absorbed!

Why Does Fiber Matter on Keto?

Carb watching is the main thing to keep track of whilst on the keto diet. We have some good news, fibre does not count to your net carbs intake because it wont raise your blood sugar, yay! Subtract the fibre from the total carbs to get your net carbs- that is what matters when on keto.

Is Oat Fiber Keto-Friendly?

Yes it is! Oat fibre has zero new carbs and so is highly keto-friendly, because it’s insoluble fibre, your body doesn't absorb it, therefore wont kick you out of ketosis. Fantastic way to bulk your recipes such as bread and cakes and keep you in ketosis.

How to Use Oat Fiber on Keto

Oat fibre is a great ingredient that can improve the texture of your baking and thicken sauces without adding unwanted carbs. We suggest way in which you can use oat fibre in you keto cooking:

1. Baking: use it for baking bread, cakes and pancakes, it's far less dense and easy to work with.

2. Thickening: Thicken gravy, soup and sauces! Again no extra carbs.

3. Crusts: Yep, cauliflower pizza is great and all but sometimes you need that bread texture. Oat fibre is fab for pie and pizza.

    The Benefits of Oat Fiber on Keto

    The benefits are amazing with oat fibre, it has zero net carbs. It adds no digested carbs in your diet, perfect for gut health, as it helps keep things moving down below. Lastly it improves texture in cooking and baking.

    Oat Fibre vs Other Keto-Friendly Fibres

    Oat fibre sounds perfect but what about other keto options, such as psyllium husk or almond flour? Here is quick break down for you:

    - Oat Fibre: It’s zero net carbs, insoluble, and adds texture to baked goods.

    - Psyllium Husk: High in fibre, but can add some carbs if used in large amounts.

    - Almond Flour: Low in carbs and full of healthy fats, but more calorie-dense than oat fibre.

    Final Thoughts

    We have explored oats fibre and discovered that it is fantastic for anyone on the keto diet.  It’s zero carbs, insoluble and adds a wonderful traditional texture to cooking and baking. Basically, it does not affect your daily carb intake. A perfect option for anyone who loves to bake and cook. 

    I suggest if you have not already, get yourself some oat fibre and incorporate it in your cooking. It may just become a staple in your keto pantry!

    Another staple to your pantry? Check out our delicious KetoKeto bars and other low-carb snacks!

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