Until the eighteenth century, people in Scotland had no idea what white bread was. They were consumed only a product made from oat flour to ensure complete nutrition. Even today, oat products are revered in the north.
Oat flour is used to make the widely known oatmeal and its benefits have long been known. It is also used as a medicinal food for stomach problems, diabetes and for dietary nutrition. It is a recommended sports food, because the available vitamins and minerals support the accumulation of muscle mass and prevent the accumulation of fats. The minerals, interacting with each other, improve the tonicity and prevent the development of various diseases.
It will be interesting for experimenters in the kitchen to replace white flour with oat flour for pancakes, bread, rolls, sweets and other healthy foods in tune with the principles of good nutrition. Oatmeal is also good for skin and hair masks with oats.
In order to undertake this curious experiment, it is good to know all the possibilities and benefits of oat flour for the nutritional diet, its composition and energy value.
Composition and energy values of oat flour
Oatmeal contains important trace elements. Enzymes, amino acids, especially such as arginine, histidine, levicine, lysine, tryptophan, tyrosine, valine and other essential ones, which rank it among the most healthy.
The energy content of 100 grams of oat flour is 369 kilocalories. It has 13 grams of protein, 7 grams of fat and 60 grams of carbohydrates, making it a very balanced product.
Vitamins in oat flour are represented by C, A, E, PP and group B. Calcium, magnesium, iron, phosphorus, and copper stand out among microelements. Thanks to the presence of silicon, the metabolism is successfully regulated. Calcium takes care of the heart, phosphorus is responsible for the blood and magnesium for the nervous system.
The glycemic index is below average at 45 units.
Most cereals contain gluten and oat flour is no exception. However, with it, the amount is minimal, only about 21 percent of the content, while in wheat it is 80 percent.
Types of oat flour
1. Finely ground - in it there are no impurities in the grain from the shells, which have been completely removed. Products made from such flour are easily digestible. It is used in many popular foods;
2. Medium ground - it is distinguished by high fiber content;
3. Coarsely ground or whole grain - with preserved characteristics of the grain and therefore suitable for dietary nutrition.
Comparison of oat flour with wheat flour and oatmeal
Oatmeal is considered one of the most dietary foods and this is due to the easily digestible protein in the flour. The contained fiber removes toxins from the body. However, wheat has more simple carbohydrates.
The difference between oat flour and oatmeal is in the way they are produced. The dough is made from boiled grains, which are then grinded. That is why the bran shells also enter it. Flour is produced on the basis of germ grains.
Benefits of oat flour
Due to its useful elements and rich vitamin composition, this flour is a valuable guest in the kitchen of every person who strives for a healthy diet. The soluble fiber in the product is suitable for diabetics and the insoluble fiber cleanses the body from toxins.
Fiber has many benefits, some of which are:
- Stabilization of the microflora;
- Activation of the intestinal tract;
- Improving metabolism, as a result of which weight is regulated;
- Regulation of blood and hence cholesterol and blood sugar;
- Serotonin production;
- Fast recovery after stress.
Since oat flour is rich in proteins, it supports the accumulation of muscle mass and has a good effect on the nervous system, normalizing blood pressure. Oatmeal fans have a sharp memory, good concentration and lead an active life.
This product is recommended for pregnant women, because it is characterized by a rich nutritional composition and covers the resource needs of a body that must cover the needs of another organism.
The weight loss benefits come from the simple fact that any nutritional diet that allows for a caloric deficit—that is, burning more calories than you take in—is effective. Therefore oat flour desserts are suitable even for the strictest diet. They will, among other things, improve digestion and normalize the functions of the intestinal tract.
Healthy breakfasts with oat flour foods allow for experimentation with amounts and composition. They are also quick to prepare.
How to make oat flour at home?
This is a very simple procedure, because the only ingredient needed is oats. They can be grinded in a coffee grinder or in a mixer. The grinding time determines how fine the flour will be.
The product is stored in a container for bulk products in a place protected from the sun and moisture.
Application of oat flour and tips for its use
This flour is widely used in healthy culinary recipes. It goes for almost all dishes. For meat, it can be part of the breading of fish, meat or offal. For baking, it is a staple product in rolls, cakes, biscuits, pancakes, oat cakes and more. Oat flour bread can also be made.
Here are some simple yet delicious oat flour suggestions.
- 3.5 cups of oat flour
- 1 and 1/2 cups of milk
- 4 eggs
- 1/4 teaspoon of melted butter
- salt - by taste
The eggs, butter, milk and salt are beaten well and the oat flour is gradually added to them. A homogeneous mixture should be obtained. Pour the mixture into a greased pan and bake the oat pancakes, until they aquire a golden color on both sides. They are served with your favorite filling.
Easy cake with oat flour
- 9 oz (250 g) of oat flour
- 1 tsp. of baking soda
- 1 tsp. of baking powder
- 1 tsp. of salt
- 13 oz (380 g) of bananas
- 1/2 cup of yogurt
- 3.5 oz (100 g) of honey
- 1.4 oz (40 g) of olive oil
- 1 vanilla
- 1 handful of chopped chocolate
Method of preparation:
The oat flour is mixed with the soda, baking powder and salt.
Beat the bananas, yogurt, honey, olive oil and vanilla in a blender. The two ingredients are mixed and poured into a baking tray. Decorate with the pieces of chocolate on top.
The pastry is baked in a heated oven at 360°F (180°C) for half an hour. Leave it in a switched off oven for another 10 minutes.
It can be consumed immediately or chilled.
The main rule when consuming oat flour products is to eat them in moderation. They can be included in healthy diets for weight loss or for diseases as part of dietary nutrition.
In case of oat intolerance oat flour products are excluded from food, but it can be used for cosmetic purposes in masks to maintain hair and skin, hands, nails, because not only the taste is memorable, but the health benefits of oats are unique.
See more delicious and healthy suggestions for:
- oat biscuits;
- oat pancakes.