I recently discovered sugar beet fiber as a fiber supplement. Sugar beet fiber, or beet pulp, is the pulp of the sugar beet after the sugar has been removed. When beet sugar is processed into table sugar, the leftover beet pulp is pressed and dried as a byproduct. Beet pulp itself is low in sugar and other carbs, but high in fiber. It’s naturally gluten-free. It contains a balance of insoluble and soluble fiber, and it absorbs lots of moisture and provides texture to cakes and breads.
What’s the biggest advantage of sugar beet fiber compared to other fiber supplements like Psyllium seed husks or oat bran? It’s way cheaper since it’s just a healthy byproduct of cheap “unhealthy” table sugar. Sugar beet pulp is actually mainly used as fodder for horses and livestock!
Ingredients for 1 serving of 2 crackers:
– 2 tbsp sugar beet fiber
– 1 egg white
Mix fiber and egg white, place in a glass dish and cook in the microwave for 1 min at 900 W.
Flip the bread over and cook for another minute at 900 W on the other side. Trim away uneven edges with scissors if necessary. Toast in a bread toaster.
Nutrition facts for 2 crackers: 56 kcal, 5.8 g protein, 1.1 g carbs, 0 g sugar, 0.1 g fat, 13.4 g fiber.
The nutrition facts listed on the package of sugar beet fiber are the following: 100 grams of sugar beet fiber = 200 kcal, 9 g protein, 5.5 g carbs, 0.5 g fat and 67 g fiber. It’s not very clear how many calories comes from the 67 g of fiber. Wikipedia says that insoluble fiber contributes 0 calories per gram but that nutritionists have not reached a consensus on soluble fiber and how much energy is actually absorbed. Some nutritionists approximate around 2 calories per gram of soluble fiber. “Regardless of the type of fiber, the body absorbs fewer than 4 calories per gram of fiber, which can create inconsistencies for actual product nutrition labels.” concludes Wikipedia.