Oatmeal Healthy eating adherents have introduced a number of new products to the market. Among them are exotic superfoods, unpopular vegetables and various types of healthy flour. Oat flour is especially popular: its properties are as close as possible to wheat flour, and its delicate and balanced taste does not shift the accents of familiar dishes.

Is oatmeal as beneficial as nutritionists say? who is prohibited from using the ingredient; and which is better - make oatmeal powder at home or buy at your nearest supermarket?

What you need to know about oats

It is a genus of annual herbaceous plants that belong to the cereal family. Sowing oats are especially distinguished from the whole genus. It is this crop that is cultivated on an industrial scale and used as a fodder / food plant.

There are 22 varieties of oats in total. They grow in the temperate countries of the Old World. All members of the genus, except for Avena sativa or seed oats, are considered bad weeds that poison the soil and interfere with the normal development of other flora.

Botanical description

  • What you need to know about oats
  • Useful properties of cereals
  • Potential harm to oats
  • The chemical composition of oat flour
  • How to make oat flour
  • Features of the gastronomic use of flour
  • How to choose oats for oatmeal

The folded leaves of the plant hang from long, chiseled stems, on which inflorescences form. The inflorescence is a miniature panicle, which consists of large, barely hanging spikelets.

2-3 flowers develop on these spikelets. They are compressed at the sides by vegetative protective scales. An ovary is formed at the apex, from which feathery stigmas extend.

The fruit of the plant is a caryopsis. It is tightly wrapped in leathery floral scales and has a longitudinal groove.

It is the caryopses that are used for industrial food purposes, processed and eaten.

Useful properties of cereals

 Oats Oats are classified as ancient cereals. This list also includes amaranth, quinoa and teff. How are ancient cereals different from modern ones? First of all, by the features of the structure. Ancient cultures have not undergone hybridization or genetic modification. They have come down to us almost in their original form and are no different from the same oats and amaranth that grew a thousand years ago.

Another advantage is their nutritional composition. 100 grams of whole oats contains 17 grams of protein and 11 grams of dietary fiber (for comparison, modern rice contains 3 grams of protein and 0.4 grams of dietary fiber). Oats consume more energy for assimilation, provides the body with long-term saturation and enriches with a much larger amount of beneficial vitamins / nutrients [1]

Oats are the best option for a nutritious breakfast

Nutritionists assure us that breakfast sets the tone for the whole day. If your morning meal is not right, it will be difficult to harmonize your metabolism throughout the day. For those who prefer carbohydrate breakfasts, it is best to pay attention to whole oats [2] [3]

The protein contained in grains helps the body start the regeneration process, carbohydrates synthesize energy potential, and fat supports the vital activity of the body's cells [4] [5]

Cellulose

Oats contain soluble fiber, the coarse part of the plant that acts as a prebiotic. The body cannot fully assimilate and process fiber. Once ingested, the substance takes on the texture of a liquid gel and is evenly distributed throughout the body. Do you really think that's good? Yes. Fiber stabilizes the intestinal microflora and suppresses inflammatory infectious processes. It creates additional protection for tissues and mucous membranes, which improves their work and minimizes the risk of infection.

Nutritionists have proven that fiber contributes to harmonious weight loss. A daily intake of 14 grams of the substance helps to pacify appetite and reduce calorie intake by 10%.

 Bowel cancer What else is fiber useful for:

  • controls blood glucose levels;
  • acts as a prophylactic agent for breast and bowel cancer;
  • minimizes acne and heals post-acne by harmonizing the internal microflora;
  • maintains long-term satiety, which prevents the body from "breaking off" on unhealthy snacks;
  • regulates bowel function and saves from problems with irregular bowel movements;
  • reduces the level of so-called "bad" cholesterol in the blood.

Low glycemic index

The glycemic index is the body's response to the intake of pure glucose (sugar). The higher the GI, the faster and more intense the jumps in sugar, which has an adverse effect on the body.

The GI of oats is sufficient to provide the body with an impressive energy potential and prevent sudden surges in blood glucose.

Only unrefined oat grains have a low glycemic index. Conversely, instant oatmeal or processed cereal has a high GI and minimal health benefits.

Potential harm to oats

The ancient whole grain cereal has its drawbacks. They are insignificant and inferior to the benefits, but each consumer should be aware of the possible risks.

An abundance of starch

Almost all whole grains contain a high concentration of starch [6]

Why adjust starch concentration? Its abundance increases the release of insulin, which is fraught with a sharp increase in body fat and the development of inflammatory processes.

High calorie content

 Ancient cereals The calorie intake of ancient cereals is much higher than that of modern [7] corn or wheat.

Gluten

Oats were originally gluten free. The causative agent of inflammatory processes appeared in it gradually during the development and cultivation of the culture. How did the infection happen? Lots of oats could be planted near fields of wheat, which contains gluten. In the course of the joint development of plants, cross-contamination took place. Moreover, gluten can be stored in the soil and transferred to subsequent crops. Co-industrial processing at the same facilities also contributes to gluten contamination.

Gluten should be avoided in patients with celiac disease and an acquired / congenital allergy to the substance. The manufacturer is obliged to notify about the presence of gluten on the packaging. To fully verify the absence / presence of the substance, check the composition on the pack.

The chemical composition of oat flour

[8] [9]
Calorie content 324 kcal
Squirrels 12.3 g
Fats 6.1 g
Carbohydrates 59.5 g
Alimentary fiber 8 g
Water 12 g
Alcohol 0 g
Cholesterol 0 g
Ash 2.1 g
Tocopherol (E) 1.7
Thiamine (B1) 0.49
Riboflavin (B2) 0.11
Pantothenic acid (B5) 0.9
Pyridoxine (B6) 0.27
Folic acid (B9) 0.029
Biotin (H) 0.02
Nicotinic acid (PP) 4.3
Choline (B4) 94
Macronutrients (in grams per 100 grams)
Potassium (K) 362
Calcium (Ca) 64
Silicon (Si) 43
Magnesium (Mg) 116
Sodium (Na) 35
Sulfur (S) 81
Phosphorus (P) 349
Chlorine (Cl) 70
Microelements (in milligrams per 100 grams)
Iron (Fe) 3900
Iodine (I) 4.5
Cobalt (Co) 6,7
Manganese (Mn) 5050
Copper (Cu) 500
Molybdenum (Mo) 38.7
Nickel (Ni) 48.3
Fluorine (F) 84
Zinc (Zn) 2.68

How to make oat flour

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The only drawback of even the highest quality industrial oat flour is bitterness. She appears spontaneously and smears the overall picture of the dish with a completely unnecessary accent. To get rid of the bitterness, you can make your own flour. You only need 2 things to do this: a food processor (or blender) and whole grain oats.

Calculate the amount of cereal using a simple formula: after processing, you will receive only ¾ of the original volume of oats. Pour the required amount of cereal into a food processor / blender bowl and grind the contents to the required structure. The color of the resulting oat flour will resemble whole wheat flour.

What if there is no blender or food processor? You can scroll the oats through a conventional meat grinder. The main thing is to install a sharp knife, then swing the handle back and forth until the desired result is obtained. The disadvantage of this method is the size of the fractions. Oatmeal will have little resemblance to flour, so it may be difficult to prepare it further.

You can also make oatmeal by hand using a mortar and pestle, but this will take a tremendous amount of time. Another option is to grind the cereal yourself. Pour the beans into a bag, release the air from it, close it tightly and place on a flat surface. Use a rolling pin to roll out the contents of the bag until the grain collapses.

Stir the finished product thoroughly and place in a tightly closed container. Homemade oat flour can be stored for several months, avoiding contact with liquids and ultraviolet radiation.

Features of the gastronomic use of flour

Oatmeal contains an order of magnitude less gluten (compared to white wheat), so you need to try to "grab" it. To improve the texture of the dish, you can add more liquids or thickeners like banana or egg. Combining several types of flour [10], corn, whole wheat, barley and rice flour will also help. The proportions can be varied according to the circumstances, but it is best to add equal amounts of all types of flour.

How to choose oats for oatmeal

The quality of the selected oats depends not only on the taste of the dishes, but also on your health. Avoid pre-made dry granola, muesli, and instant oatmeal. Such oats have undergone prolonged heat treatment, their shell is destroyed, which contains the lion's dose of the useful composition [11]

To find quality oats, read the ingredients. The only line that is allowed in the composition is whole grains. If stabilizers, flavors, additional sugars and preservatives are listed next to oats, the healthier option should be selected.

You also need to pay attention to the packaging. Cereal or flour should be stored in an airtight container to prevent fat from going rancid. Choose organic foods and stay healthy!


Things to know (Q&A)

Is oat flour the healthiest?

So Which Flour is Better? Looking at both flours strictly from the perspective of health benefits, oat flour is the clear winner . Admittedly, whole wheat flour is probably the most beneficial flour you can use. It's packed with nutrients, it supports heart health, and it's loaded with protein and fibe

Is oat flour just ground oatmeal?

Oat flour is made from ground oats . Simple and sweet right? But don't be fooled, this flour is capable of making some incredible baked goods and breakfasts.

What do you use oat flour for?

Oat flour has become quite popular in gluten free cooking: and for good reason! It's a healthy substitute for all purpose flour , and it's easy to make at home. You can use it in all sorts of recipes: pancakes, waffles, muffins, fruit crumbles and crisps, and mor

What flour is similar to oat flour?

Substitute For Oat Flour

For an alternative product, substitute equal amounts of rice flour . A good brand is Bob's Red Mill. Whole foods store typically stocks this product. You may also use Bob's Red Mill Gluten-Free blend.

Which is healthier oat flour or all-purpose flour?

Regular all-purpose flour is refined. It makes it a less-healthy option than oat flour, which happens to be a great source of dietary fiber, antioxidants, minerals, and B vitamins. The soluble fiber found in oat flour increases the growth of good bacteria that help keep your digestive tract healthy.

What is the healthiest flour type?

5 of the Healthiest Flours for Every Purpose

  1. Coconut flour. Coconut flour is a grain- and gluten-free flour made by grinding dried coconut meat into a soft, fine powder. ...
  2. Almond flour. Almond flour is made by grinding blanched almonds into a fine powder. ...
  3. Quinoa flour. ...
  4. Buckwheat flour. ...
  5. Whole wheat flour.

Does oat flour have the same health benefits as oatmeal?

How is Oat Flour Different from Oatmeal? Oatmeal and oat flour are identical in nutritional makeup and flavor because they're made from the same initial ingredient: whole oat groats.

Is almond flour or oat flour healthier?

Compared to almond flour, oat flour is higher in carbohydrates but lower in both calories and fat. Oats are a good source of soluble fiber. A 2017 study indicated that beta-glucan in oats helps lower cholesterol and the risk of diabetes.

Where can I use oat flour?

Best Uses

  1. Use up to 25% oat flour in a gluten free flour blend.
  2. Pancakes, muffins, brownies and cupcakes.
  3. Oatmeal cookies, it gives a thick and chewy texture to them.
  4. Use to prevent bread dough from sticking.

Can I use oat instead of flour?

Oats are low in fat, and are sodium free, cholesterol free and preservative free. When baking, you may substitute oats for up to one-third the amount of flour called for in the recipe using either Quick or Old Fashioned Oats. Instant Oatmeal is cut too fine, and is not recommended for baking.

Is oat flour better than normal flour?

Oat flour is higher in carbohydrates than the last two options. However it's a much slower and nutrient dense source of carbohydrates, so far better than regular wheat flour . Additionally, oat flour is also a more cost-effective substitute, especially compared to almond flour.

How does oat flour work baking?

Oat flour is made by simply grinding oats ! The result is a superfine, fluffy, and sweet flour that will make baked goods chewier and crumblier. It will give baked goods more flavor than those made with all-purpose – it's a great entry into whole grain flour. And as an added bonus, it's gluten-free!

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