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In oats, β-glucan makes up the majority of the soluble fibre; however, oat β-glucans do become insoluble above a certain concentration. The total viscosity is determined by the level of solubility, the molecular weight, and the trimer-to-tetramer ratio. The lower the trimer-tetramer ratio, the higher the β-glucan viscosity in solution.
Rolled oats, dry; Nutritional value per 100 g (3.5 oz) ... As a rich source of dietary fiber (10 grams per 100 gram serving), whole oats supply beta-glucan (4 grams ...
Nutritional value per 100 g (3.5 oz) ... at least 0.75 grams of soluble fiber per serving. ... of wheat flour in cooked sour cream with a very smooth and ...
Strawberry Shortcake Overnight Oats (5g fiber per serving) ... Made with whole-wheat flour, oats, walnuts, wheat germ and (yes) blueberries, they truly bring the fiber to the table—especially ...
With 6 grams of protein per cup, oatmeal also provides as much protein as an egg, making it a balanced choice for various diet goals. ... The main type of soluble fiber found in oats is called ...
Whole-grain breads can be made with a variety of whole-grain flour types, from barley and buckwheat to oats, wheat, brown rice and spelt. They typically contain at least 2 grams of fiber per slice.
The United States Food and Drug Administration allows companies to make health claims on labels of food products that contain soluble fiber from whole oats, as long as the food provides 0.75 grams of soluble fiber per serving. [41]
ShutterstockFor those looking for a fiber-rich, protein-filled breakfast that requires little to no effort at all to help with their weight loss goals, overnight oats are the ideal solution.