Oat Flour: Properties, types and how to use it

Oat Flour: Properties, types and how to use it

Oat flour stands out due to its high antioxidant content that stops the rancidification that naturally affects all the foods that contain significant amounts of fat.

Oat flour: Properties and Benefits

The interest in oat flour has grown exponentially in the last two decades as soon as their benefits for health were discovered. It is a natural and abundant source of complex carbohydrates and water-soluble fiber, as well as group B vitamins, omega 6 fatty acids, and some minerals, both macrominerals (potassium or magnesium) as well as trace elements (zinc, copper, or manganese).

It is becoming clearer that there is a link between the consumption of wheat flour or similar flours and the casuistry of intestinal disorders and autoimmune processes. These problems are triggered by the immune system’s reaction to substances that are from our own body.

Some of the most emblematic cases are celiac disease, irritable bowel syndrome and leaky gut syndrome. They are disorders that, without being extremely severe, can affect our daily life.

However, using oat flour instead is safer and healthy, since it has a better nutritional profile that can revert the situation, by replacing traditional food that has proven to entail certain risks which, for now, oat flour has nothing to do with.

Recipes with oat flour

One of the main advantages of oat flour is its incredible versatility, since it can be used to cook many different recipes.

Its components, which are oat grains full of soluble fiber, are capable of lowering the cholesterol which reduces the risk of suffering cardiovascular diseases.

Eating out flour daily is advised by specialists who emphasize its particular ability to regulate the levels of cholesterol.

Oat flour stabilizes the glucose levels thanks to the progressive absorption rate of its carbohydrates, whose own glycemic index is scarce. This means that it is suitable for diabetics, in fact, the American Diabetes Association advises these patients to consume from 20 to 35 grams of fiber from oat flour every day. Bear in mind that a serving should have between 4 or 5 grams.

This characteristic high fiber content produces a feeling of satiety which, as we will see later on, is a factor that supports weight loss. Wheat flour being removed from diets and oats are taking its place since, for example, you will probably not be hungry again until two or three in the afternoon if you eat oat flour cookies. For the same reason (fiber abundance), oat flour is quite beneficial for those with high blood pressure and it contributes to preventing colon cancer.

We cannot finish this review of the benefits of oat flour without mentioning the role of avenins, which is a substance from the alkaloid group, which stand out for their ability to exert a sedative effect over the nervous system. This property can be used for palliative treatments of nervousness, insomnia, or anxiety.

Apart from its use for nutrition, it is worth mentioning the excellence of oat flour to soften the skin. This is why it has been used to develop cosmetic products to treat dryness, irritation or skin hypersensitivity. You just have to dissolve the oat flour in warm water to achieve excellent results, like providing elasticity and softness to the skin by applying this liquid as a lotion.

Types of Oat Flour

Oat flour is often used as an ingredient for products like margarine, chocolate, flour for industrial baking, coffee and snacks. At the same time, it is used as an additive in foods that need a fat stabilizer, such as milk ice creams and other dairy products.

According to the origin/manufacturing of Oat Flour

Instant Oat Flour

Instant flour is recommended for anyone who wants to get a good supply of carbs during the day. It can be combined with plenty of foods such as yogurts, smoothies and protein shakes, or you can add it to some dishes as well.

It is made with pre-cooked oat flour flakes, which are very thin and which dissolve when they are mixed and shaken with other liquids.

It is a very popular energy drink among bodybuilders and athletes who carry out endurance and intensive workouts, since its nutrients content is very healthy and balanced, which enhances the sport performance.

How to use Oat Flour for Cooking

Instant oat flour has other interesting uses, especially when it comes to old people or those who cannot chew properly. This product will replace a complete meal and meet their nutritional needs in a simple and comfortable way.

Another advantage of instant oat flour is that it can be mixed and dissolved in water, juice, milk, compotes, purees or any other cold or hot drink. Thus, those who do not like the taste of oat flour have the chance to mix it with a drink that they like. How can we consume it?

Usually, it is eaten for breakfast and it is the best alternative to start your day off with energy and with a feeling of satiety. Due to this, it is one of the best allies for weight loss diets. This format is the most versatile, since it can be used for cooking, as a thickener, for baking or to dress your salads.

Nutritional value of instant oat flour (per 100g of instant oat flour):

  • Carbohydrates: 61g
  • Proteins: 13.3g
  • Fat: 6.8g
  • Water: 13.4g
  • Cholesterol: 0mg

Vitamins (per 100g of instant oat flour):

  • Niacin: 1mg
  • Vitamin B1: 0.55mg
  • Vitamin B2: 0.15mg
  • Vitamin B6: 0.94mg
  • Vitamin E: 1.2mg

Minerals (per 100g of instant oat flour):

  • Calcium: 51mg
  • Iron: 4mg
  • Potassium: 373mg
  • Magnesium: 131mg
  • Sodium: 5mg
  • Phosphorus: 441mg

Bio oat flour

In order to produce bio oat flour, you must rely on a supply of this cereal that corresponds with the agricultural holdings that are inscribed in the Ecological Agriculture registration. It has rigorous requirements regarding cultivation methods, the use of fertilizers, pesticides, or any other chemical products that may be toxic is forbidden.

The oat flour that is made following this rules is extremely healthy. It can be perfectly combined with yogurts, almond or soy milk, and dry nuts. It is a very important resource for those who want to ensure that the food they eat is free from phytosanitary and synthetic products.

Oats crops that follow the requirements made by the certified ecological agriculture committees provide a high quality raw material since it does not contain residues of fertilizers, pesticides or other chemical products.

Ecological and biological oat flour is an input for our health, since it improves the quality of food, and consequently, the health of its consumers.

Bake bread with oat flour

Whole oat flour

Whole oat flour is one of the healthiest foods that are available in the market, but how can we consume it?

Oat flakes and gruel are made with this flour. Apart from the typical flakes, we also have delicate oat flakes which are made of tiny oat grains, and polycyclic flakes which are made with big oat grains. But how can we consume them?

All these products are usually boiled and they become puffed during said process. Even though their cooking is slower than that of other formats, it has the advantage that the whole oat grain contains vitamins and minerals that are very important for a proper digestive system function and for the intestinal flora.

Whole oat flour is a basic food that provides a healthy blend of carbohydrates, fat, proteins, apart from vitamins B6, B1, E, calcium, and iron. Flour and flakes are usually eaten for breakfast and they can be combined with all kinds of fruits.

Nutritional value of whole oat flour (per 100g of whole oat flour):

100g of whole oat flour provide:

  • Kcal: 348 KJ
  • Carbohydrates: 58.7g
  • Proteins: 12.5g
  • Fat: 7g
  • Water: 13g
  • Cholesterol: 0mg

Vitamins (per 100g of whole oat flour):

  • Niacin: 1mg
  • Vitamin B1: 0.55mg
  • Vitamin B2: 0.15mg
  • Vitamin B6: 0.16 mg
  • Vitamin E: 1.2 mg

Minerals (per 100g of whole oat flour):

  • Calcium: 57mg
  • Iron: 5.1mg
  • Potassium: 397mg
  • Magnesium: 140mg
  • Sodium: 5mg
  • Phosphorus: 470mg

Gluten-free oat flour

According to the European regulation on this matter (Regulation CE 41/2009), oats are considered a suitable cereal for gluten-free diets and those who are affected by gluten intolerance, the so-called celiac disease.

Obviously, it is indispensable to ensure that this product is not contaminated with other cereals whose content in gluten is enough to trigger the symptoms of an intolerance.

However, it is extremely difficult to find pure oats, which means that they have not been in contact with wheat, barley or rye residues during the whole manufacturing process.

Oat protein bars

According to the presentation/manufacturing of oat flour

Flavored oat flour

They are products that dissolve easily and which have some of the most delicious flavors. They are perfect to enrich your shakes while getting an excellent source of carbs, or simply in order to optimize the intake of these nutrients by mixing them with drinks such as juice, milk or water.

You can create exquisite combinations just with oats. There are blends that are easy to solve in juices, milk, kefir or water which also have the most delicious flavors. Flavored oats are very useful to optimize the intake of these carbohydrates without consuming high glycemic index sugars.

Sweet oat flour

Oats are the cereal of sportspeople due to its wide range of properties that we have discussed in other entries. That is why it is so interesting to create formulas that make them tastier since there are those who consume great amounts regularly. So, what could be better than sweet oat flour which does not only preserve all its properties, but which is also more appetizing? You can also use it to prepare exquisite and nutritious desserts which can be the perfect complement to recharge our energy before carrying on with our workout routine.

There are several options in order to prepare sweet oat flour:

  • Micronized oat flour: it undergoes a process that reduces the diameter of the particle. It is the most optimized variant whose main virtue is that it provides energy progressively, which is a useful effect especially when it is consumed before increasing the level workouts.
  • Bio oat flour: its sweetness comes from calorie-free products which respect the purity of the raw material; this oat flour enhances muscle strength and energy levels.
  • Classic oat flour: it keeps all the intrinsic properties of oat flour, which is sweetened so that you can also enjoy its taste

Salty oat flour

Those who follow a fitness and crossfit training demand a nutritional supplementation that will strengthen their muscles and get rid of fat. Salty oat flour comes into play as a very complete and appetizing food that can replace traditional ingredients. For example, a forbidden food like pizza can be enjoyed thoroughly thanks to oats.

Salty oat flour is an excellent supplier of vitamins B5 (pantothenic acid), B6 (pyridoxine), and E, as well as minerals (especially iron, manganese and copper) and proteins of high biological value. Without any doubt, it is a great ally of the muscles of any demanding athlete so that they can make the most of their performance.

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