oat flour: properties and nutritional values. Where to buy it and everything you need to know about oatmeal.
Thereoat flourit is produced starting from the botanical speciesAvena sativa, a plant belonging to the Graminaceae family which, like all its relatives,NOTit is suitable for a gluten-free diet (contains gluten).
White or wholemeal oat flour
In commerce it is possible to findoat flourwhite andwhole grain oats. The integral form sees the grinding of the seed, of the whole grain, complete with integument. There white oat flour sees the production starting from the hulled form of the seed. Thereoat flour, integral or refined (white) is obtained frommillingwhole or hulled seeds. Of theoatsnot only flour is consumed, very popular are theoatmealand oat water.
Thereoatmealit is widely used in the kitchen, both for rustic products and for rsweet icette. For correct leavening, it is usually mixed with classic white flour 00 or wheat powder but there are recipes that see its exclusive use as in the case of oat bread. In the kitchen, it is best suited for processing dry products such as oat biscuits.
Is oatmeal gluten free?
As anticipated in the introduction, theoat flourit is not suitable forgluten-free diet(gluten-free diet or gluten-free diet), however, there is no shortage of heated debates in the scientific community.
The percentage of celiacs who can brilliantly tolerate the intake ofoat flourit is very high but, despite this, the Ministry of Health only allows it to be taken in the absence of hypertrophy of the gastrointestinal mucosa or other impairments and always with particularly limited dosages (no more than 50 grams on a daily basis).
Like all grasses, oatmeal also fears the so-calledflour moths, so pay special attention to storage. For greater hygiene and safety, flours should be stored in airtight glass jars.
Oatmeal, bread recipe
For the recipe ofoatmeal breadI refer you to the page dedicated to "Oat bread".
Desserts with oatmeal, recipes
Among the most popular recipes for desserts with oatmeal is that ofOrange Plumcake. Here are the ingredients you need:
- 200 g of white oat flour
- 150 g of sugar
- 80 ml of seed oil or canola oil
- 3 eggs
- 1 cup of fresh orange juice
- grated orange zest
- 8 gr of baking powder (half sachet)
For the recipe, be sure to use a silicone or well-buttered loaf pan.
In a bowl, put all the solid ingredients and gradually add the liquid ones, mixing. Mix the mixture well and transfer it to the plumcake mold.
Bake the oatmeal cake in a static oven at 180 ° C for 35 - 40 minutes. To find out if it is cooked, do the classic test by checking the internal humidity of the cake with a spaghetti or toothpick.
Other sweet recipes? You can use oatmeal instead of white flour in the recipe for vegan pancakes or traditional pancakes (with eggs).
Oatmeal, nutritional properties
Thereoat flourit is a food rich in carbohydrates, fibers, proteins and fats. As for micronutrients, theoat flourit is a good source of vitamins, minerals and lecithins.
As for theoat flourrefined (not wholemeal), we can report a higher energy content than other grass flours. This is due to the characteristic lipid composition (7.10 g of fat in 100 g of product) which sees mainly unsaturated fats and a fair concentration of essential polyunsaturated, especially omega-6 fatty acids.
Compared to white flour, theoat flourcontains twice as many fibers. The presence of fiber slows down the digestion of starch so that theoat flourrefined can have a more satiating effect than classic white flour. Refined oat flour provides a total of 7.6 g of fiber per 100 grams of product. The presence of fiber improves the glycemic index of the food. The fiber composition is noted for the excellent percentages ofbeta-glucans, molecules that are useful for lowering blood cholesterol levels.
The amount of protein is also double when compared with white flour (the classic wheat flour). Thereoat flourit is a good source of lysine, an amino acid deficient in cereals.
Speaking of micronutrients, theoat flourprovides a fair amount of vitamin B1 (thiamine), vitamin PP (Niacin) and vitamin E (alpha-tocopherol). Among the mineral salts we include good concentrations of potassium, iron, phosphorus and zinc. Due to its nutritional properties, theoat flourit ranks among the good alternatives to white wheat flour.
Oatmeal, nutritional values
THEnutritional valueswhich follow refer to 100 grams of oat flour.
Oatmeal calories:71 kcal per 100 gr of product.
Oatmeal Nutritional values - macronutrients
- Carbohydrates: 12 g
- Fat: 1.5 g
- Protein: 2.5 g
Oatmeal nutritional values - micronutrients
- Vitamin B1: 0.08 mg
- Vitamin B2: 0.02 mg
- Vitamin B3: 0.23 mg
- Vitamin B5: 0.197 mg
- Vitamin B6: 197 mg
- Vitamin B9: 6 μg
- Vitamin E: 0.08 mg
- Calcium: 9 mg
- Iron: 0.9 mg
- Magnesium: 27 mg
- Manganese: 0.6 mg
- Phosphorus: 77 mg
- Potassium: 79 mg
- Sodium: 4 mg
- Zinc: 1 mg
Oatmeal, where to buy it
Oatmeal is easily found in the supermarket, it is more difficult to find the wholemeal form, excellent for the preparation of bread and even desserts! If you have difficulty finding oat flour, know that you can also take advantage of the online purchase, at "this Amazon page" you will find excellent proposals, I recommend you to choose wholemeal flour from organic farming.
Oatmeal: cosmetic properties
Not only for food, the property of’oatscan be used for body care and for the preparation of DIY natural remedies, all the information is available in our guide article: How to use oats for body care.