Oat flour: useful properties and uses
Healthy lifestyle and the use of dietary products that are good for the body and do not contain too many calories is becoming more and more relevant today. This explains the interest in oat flour, which is one of the most useful products for dietary nutrition. Baking with the addition of oat flour is more puffy and less calorie-dense. Also, this product is used to prepare cosmetic masks that improve the condition of the skin and hair.
- Types of oat flour
- What is the difference between oat flour and wheat flour
- What is the difference between oat flour and oat flour
- Which flour is better: rice or oat flour
- Composition and caloric content
- What is oat flour good for?
- General health benefits
- For Women
- For Men
- For Pregnancy
- For breastfeeding
- For children
- Slimming down.
- Oatmeal kissel: benefits and harms
- How to Make Kissel
- Oat flour in medicine
- Oat flour in cosmetology
- For Face
- For Hair
- Harm and contraindications
- How to choose and store
- How to Make Oat Flour at Home
- What can be made of oat flour: Recipes
- What can be used to substitute oat flour
- Why does oat flour bitter?
- Interesting facts about oat flour
Types of oat flour
The modern food industry produces several types of oat flour:
- Tolokno. It is a traditional product of oat processing. For its production they take germinated oat grains, pre-dried.
- Classic oat flour, which is made from the soft part of the grain.
- Whole-grain flour, which uses the grain together with the shell.
In nutrition science, the toloko and whole-grain varieties are considered the most useful.
Interestingly, there will be minimal differences in the production process itself. Everywhere the grain undergoes thermal processing (steaming), during which there is a partial dextrinization of the starch. This is why oat flour is well assimilated by the body. In addition, the heat treatment kills pathogenic microorganisms.
What is the difference between oat flour and wheat flour
Oat flour contains about 3-4 times less gluten than wheat flour. At one time it was positioned as the one that does not contain gluten, but in fact this is not quite a correct statement. Unlike wheat, which contains gluten, oats contain another substance - avenin.
This is the main protein of this cereal crop (up to 80%). By the way, thanks to avenin, oat flour and flakes have a tonic effect on the body. The problem is that avenin contains 25% of glutamic acid, which means that it has the same effect on the intestines as gluten. Although oats are often recommended for those on a gluten-free diet, this applies only to flakes and flour that have undergone special processing and are labeled accordingly.
Another difference between oat flour and wheat flour is that it contains silicon, which is useful for the body and is absent in other kinds.
What is the difference between oat flour and oat flour
Based on the above, the main difference between toloko flour and flour is the initial raw material. Because it is made from sprouted grain and contains ground germ and bran hulls, it is higher in vitamins and minerals. While flour is made from ordinary grains, and it contains fewer vitamins and minerals. But their energy content is about the same.
Which flour is better: rice or oat flour?
There is no definite answer to this question. Both rice and oat flour are considered dietary foods. For a healthy person, the difference will be minimal. However, for people with celiac disease, that is, with gluten intolerance, there is still a difference. The fact is that rice flour does not contain gluten at all, and oat flour has the avenin mentioned above, which can also lead to bloating and digestive disorders.
Composition and calories
The energy value of oat flour is 369 kcal per 100 g. It contains proteins, carbohydrates, and fats. It has more of the latter than wheat flour.
Oat flour is a source of essential amino acids. These are choline and tyrosine. The latter is a precursor of dopamine and noradrenaline. Its deficiency can lead to depressive states. Choline improves metabolism in all tissues, but is particularly beneficial for the nervous system.
Oatmeal also includes:
- B vitamins that regulate metabolic processes, including folic acid.
- Iron, which is involved in the process of hematopoiesis.
- Zinc, which has anti-inflammatory properties.
- Magnesium, which has an antispasmodic effect.
- Silicon, which is involved in many vital processes, it also prevents premature aging.
In terms of its composition oat flour is much healthier than wheat flour. That is why it is recommended by nutritionists.
What is the usefulness of oat flour
Oat flour has the following properties:
- Reduces the risk of cancer.
- Reduces the level of "bad" cholesterol, thereby preventing the formation of plaques that can cause cardiovascular disease.
- Beneficial effect on the liver and hepatobiliary system.
- Improves cognitive function due to tyrosine and folic acid.
- Normalizes skin and hair.
- Helps reduce weight.
Oat flour can be used for cooking various dishes, so it will not be difficult to include it in your diet.
As is known, the fairer sex suffer from thyroid diseases more often than men. Oat flour contains the amino acid tyrosine, which favorably affects the condition of this organ. When the iodine atoms join tyrosine in the body, thyroid hormones of the thyroid gland begin to be produced. So oat flour is useful as a prophylactic for hypothyroidism. Also tyrosine regulates adrenal function.
This product also helps to normalize blood pressure and central nervous system function, including the elimination of anxiety and irritability.
It should be noted that 200 g of oat flour contains 96% of the total daily requirement of the body in manganese. This element, along with zinc, is the most important mineral for men because it helps normalize the reproductive system and increases stress resistance.
Oat flour also contains phosphorus, which is necessary to maintain normal metabolism and improve cognitive function. It has molybdenum and fiber, the consumption of which reduces blood cholesterol levels and prevents cardiovascular diseases.
In the diet of expectant mothers, oat flour may well replace wheat flour. It will supply the body with all the useful minerals and vitamins that are especially important in the period of expectation of a child, help smooth out the hormonal fluctuations in early pregnancy, strengthen bone tissue.
Of course, this does not mean that you need to eat as many pancakes and pancakes made of oatmeal. This is still quite a caloric product, and extra weight during pregnancy can provoke not only problems with the cardiovascular system, but also difficulties in childbirth associated with an increase in fetal weight. But if you consume oat flour in small amounts, for example, when adding it to milkshakes for a snack, on the contrary, it will help to keep the weight in check.
Although oat flour does not contain gluten, but another protein, avenin, its introduction to the diet of a nursing mother should be careful. The fact is that the baby may react to it in the same way as to wheat flour, that is, with abdominal pain, flatulence, etc. Therefore, oat flour is included in the diet cautiously, observing at this time, the reaction of the child.
For children, oat flour is generally very useful, as it contains many vitamins and minerals, as well as tyrosine, which improves mental alertness and helps to provide the body with vigor and energy for the day. Oatmeal is important for the proper formation of the cardiovascular system, strengthening the muscles and musculoskeletal system, increasing the natural immunity. That's why oatmeal porridge is a great breakfast option for a child. But it should only be given to children after they reach the age of 1 year. Until then, oat flour is introduced into the diet gradually, so you can monitor the reaction. If the baby has symptoms of celiac disease, oatmeal will have to be stopped immediately.
It is very important to follow the order of complementary foods. Always start with rice, buckwheat, and corn, which are gluten-free. Only after this can the child begin to be given porridge made of oat flour. It is prepared as follows: Bring 100 ml of water to a boil, pour in 1 tablespoon of oatmeal flour and mix thoroughly. The porridge should be simmered over low heat for 5 minutes.
If the child reacts well to this product, after some time the amount of oat flour can be doubled.
When losing weight
Oat flour for weight loss is good because it contains tyrosine. This amino acid suppresses appetite, which allows you to reduce portions and get rid of extra pounds.
Oat flour for weight loss is useful not only for this reason. Thanks to its composition, dishes made of it are absorbed in the body gradually. Unlike other products, there is no sharp increase in blood sugar levels after the meal. But at the same time oat flour is excellent for satisfying hunger.
The high content of soluble fiber, which removes toxins from the body, helps to stimulate the digestion process and get rid of extra pounds. Moreover, oat flour improves the microflora of the large intestine, and this makes it possible to achieve a longer and more stable result than in express diets. In addition, this diet suppresses the appetite, a person does not feel hunger. He both psychologically and physically better tolerates restrictions than other diets.
There are different variants of the diet on oat flour. But most often it is made into porridge or kissel, which will be described below. One portion of such a dish contains about 25% of the daily norm of soluble fiber, so that porridge or kissel can be consumed 4 times a day, and in the breaks drink green tea or still water.
Another option is to replace oatmeal porridge only for breakfast and dinner, and for lunch you can afford a piece of boiled chicken breast and a vegetable salad. Prepare such porridge in the same way as described above for children. It is possible to be on such a diet without harm to health for up to 4 weeks. During this time it is possible to lose 5-7 kilograms.
Also oat flour can be added to a smoothie of unsweetened nonfat yogurt and fresh fruit. Then this dish will replace 4 meals within the diet. The maximum duration of such a mono-diet is 1 week. During this time it is possible to lose weight by 4 kg.
Oatmeal kissel: benefits and harms
This dish is considered an excellent option for those who suffer from inflammatory diseases of the gastrointestinal organs or have recently undergone surgery and now need to recover. Oatmeal kissel has enveloping properties and helps to provide the body with the necessary minerals and vitamins. It has no contraindications except for celiac disease.
How to make sourdough
For this dish take 1 tablespoon of flour, 1 liter of water, 5 grams of rye sourdough. Pour 0.75 liters of water in oat flour, add rye sourdough and leave for the night. In the morning stir it all up again and strain through a fine sieve. The resulting liquid is brought to a boil, then simmer over low heat for 3-5 minutes. To ensure that the kissel does not burn, it is necessary to stir it regularly.
Oatmeal in medicine
Due to its anti-inflammatory properties in folk medicine, oat flour is used for diseases of the musculoskeletal system. For example, with osteochondrosis, it is recommended to make a compress of oat cakes. Equal proportions of oatmeal and rye flour are mixed, dough is kneaded with water, unleavened tortillas are baked, and still hot they are applied to the problem area.
Also oat flour is used as a cure for heel spurs. Take 1 tsp. of this component and mix it with the same amount of honey. A puddle is obtained, which is applied to the affected heel, fixed with a bandage, put on top of a warm sock and left overnight. The course of treatment is 10 procedures.
Oatmeal in cosmetology
This product is widely used in home cosmetology due to its high vitamin and mineral content.
For the face
The following masks can be made for the skin on the basis of oat flour:
- Nourishing. For 1 tbsp. of oat flour take 1 tsp. of liquid honey and the same amount of sour cream. The mixture is applied to clean skin for 15-20 minutes and then is washed off. The mask improves the complexion and makes the skin more gentle. But owners of sensitive skin are better to replace it with a decoction of chamomile, so as not to be irritated.
- A firming mask. Take one fresh egg white, a couple of drops of almond oil and lemon juice for 2 tablespoons of oatmeal flour. The mixture is applied to the skin and left until the protein dries and then washed off.
- For mature and fading skin. For 1 tsp. oatmeal flour take a raw egg yolk, a spoonful of honey and the same amount of any freshly squeezed fruit juice. The mask is applied for 15-20 minutes and then washed out.
Also oat flour is added to scrubs from black spots.
Since oat flour contains many B vitamins, and they are necessary for thick and shiny hair, it can also be used to make homemade cosmetics. For example, you can make the following masks:
- For hair growth. Take equal amounts of oat flour and warm milk or water, mix and leave to infuse for 20 minutes. Then add 1 tablespoon of linseed or almond oil and the contents of a vitamin A capsule in the resulting product. Means applied to the scalp for half an hour, then rinse thoroughly.
- For oily hair. As in the previous recipe, pour oat flour with warm water, insist, then in the ready mass pour another 1 tsp. of baking soda and mix thoroughly. Mask applied to the scalp for half an hour, then rinse.
- For dry hair. Take 2 tablespoons of oat flour, as much warmed milk and 1 tsp. castor oil. The mixture is applied for about 20 minutes and wash out with shampoo.
On the basis of oatmeal can also make a cleanser. It is used instead of shampoo. Take oat flour and dilute with water so that you get a fairly thick porridge. It is applied to the scalp and hair, then washed out with water. Oatmeal adsorbs dirt and excess sebum.
Harms and contraindications
Oat flour has almost no contraindications. It can be used in diseases of the gastrointestinal tract. For example, oat flour is used to make kissel, which is given when gastritis and pancreatitis are exacerbated. The only contraindication - this flour should not be used by people suffering from celiac disease, because it will cause them unpleasant feelings associated with bloating, flatulence, digestive disorders.
How to choose and store
If there is an opportunity to assess the flour visually, it should be done by all means. It should be yellowish or creamy, a grayish hue is allowed. In taste, it will be exactly the same as Herculean flakes, a slight bitterness is possible.
It is better to buy flour packed in paper bags, not plastic, as it breathes and does not have a musty smell. The bag should be tightly sealed and not damaged.
Oat flour should be stored in a dry and cool place with an optimum humidity of 60-70%. This flour contains a lot of fat, so it is not recommended to store it longer than three months. It should not be left in an open paper bag either, it is better to pour it into a glass jar with a tightly closed lid.
Whole-grain flour contains a lot of natural oils. It is better to keep it in the refrigerator, so that it does not become rancid.
How to make oat flour at home
Although the most useful flour is considered to be made from whole grains, in home conditions it is easiest to make it from oat flakes, pre-milling them in a coffee grinder or blender. To get a uniform grinding, the bowl of such a device should be filled with flakes not completely, but 2/3. The degree of grinding here directly depends on the processing time of the flakes. The longer they are milled, the finer and finer the grinding is obtained.
Experienced housewives recommend drying the flakes in a not too heated oven (up to about 70-100 degrees) for 45-60 minutes before grinding them.
What you can make with oat flour: recipes
From oat flour you can make not only smoothies or kissel, but also pancakes, cookies, muffins and many other delicious dishes.
For a classic oatmeal cookie you will need 120 g of oatmeal flour and 100 g of wheat flour (wholemeal is better), 80 g of butter, 5 tablespoons of sugar, 4 tablespoons of honey, a pinch of ground cinnamon, 1 tsp of ginger powder, baking soda or baking powder and 50 ml of water.
Softened butter is rubbed with honey, cinnamon, ginger and sugar (the amount of honey and sugar can be reduced if desired). To the resulting base, add the sifted flour of two kinds already with the baking powder. Then add water and thoroughly knead the dough. The dough should be such that you can make it into balls, which are then placed on a greased baking tray, slightly pressing down on top. Bake the dessert at 190-200 degrees for 15 minutes.
To prepare the dish you will need 350 g of oat flour, a cup of wheat flour, 4 eggs, 0.8 l of milk, 80 g of butter, 20 g of fresh yeast, 2 tablespoons of sugar, salt to taste.
Heat milk, dilute yeast and sugar. In 5-10 minutes the yeast should start to foam. Meanwhile, oat and wheat flour are sifted. Then milk and yeast are poured into it, mixed thoroughly so that there are no lumps, covered with a lid, wrapped in a towel and left for half an hour.
After this time, beat the eggs with a little melted butter and mix with the risen dough, and then let it rise a little more, if you want to get thick pancakes. If not, you can bake them at once.
For 80 g of oat flour take the same amount of wheat flour, 1 cup of milk, 1 egg, 2 tablespoons of sugar or stevia-based sweetener, vinegar-soaked soda, salt to taste.
In a large bowl sift both types of flour, add baking soda. The egg is beaten separately with milk and butter, then all the ingredients are mixed so that there are no lumps. Leave the dough for 20-30 minutes. Bake pancakes in a heated non-stick pan without oil for 2-3 minutes on each side.
For the dough you will need 250 g of water per 50 g of flour, 1 tsp. salt, 1.5 tsp. sugar, 7 g of dry yeast, 2 tablespoons of sunflower oil and 2 cups of whole wheat flour.
In a prepared container, mix oat and wheat flour, add dry yeast, and then pour sugar and salt dissolved in water, and oil. All this is thoroughly mixed for 5-7 minutes. You get a classic yeast dough. To prevent its surface from drying out, it is recommended to cover it with a cloth. It should stand for 60 minutes in the heat. After this time the volume of the dough should double. It is formed into a ball, placed in a greased mold, covered with a towel and left again for at least half an hour.
Before putting the bread in the oven, it is smeared with a brush soaked in water, and sprinkled with oat flakes or sesame seeds. Baking time is 40-45 minutes at 200 degrees.
Cheese cakes are a great dish to start the day. To make them you will need 200 g of low-fat cottage cheese (you can use coarse-grained, but then you first have to rub it through a sieve), 1 egg, 2 tablespoons of oat flour, 1 tablespoon of semolina, sugar and vanilla to taste. If the cheesecakes are served with jam or maple syrup, you can not add sugar to the batter.
If you notice that there is a lot of whey in the cottage cheese, you need to squeeze it beforehand, otherwise the cheesecakes will lose their shape while cooking. The cottage cheese is mixed with semolina, oatmeal, egg, vanilla. If desired, add sugar, cinnamon, raisins.
Cheesecakes can be cooked in the oven - it is much healthier than frying. Then the resulting mass is formed into pancakes, put them on a baking tray and put them for 20 minutes in an oven heated to 190 degrees. To make the top of the cheesecakes look nice, you can pre-grease them with a little kefir.
Cheesecakes can also be fried in a good non-stick skillet, so as not to use a lot of oil. Then it is recommended to first coat them in flour and keep in the refrigerator for 5 minutes, so that they do not lose their shape while frying. On each side they should be fried for 2-3 minutes.
For the muffins you will need 150 grams of oat flour, 50 grams of wheat flour, 750 ml of kefir (you need to take it out of the fridge beforehand so it will be warm). Also take 1 egg, a handful of raisins, 2 tablespoons of honey, 1 tablespoon of freshly squeezed lemon juice, baking soda or baking powder.
Combine the flour with baking soda or baking powder, pour the kefir and mix thoroughly, and then pour in the lemon juice. After that, add the beaten egg, honey and raisins (do not forget to wash them before). Thoroughly mix all the ingredients and arrange the finished dough in portions of molds. Only fill them not completely, but about half, because the dough will still rise. Put the tray with muffins in an oven heated to 180 degrees. Baking time is about 30 minutes. You can check the condition of the muffins by piercing them with a toothpick. If it will be dry, without sticking pieces, they are ready.
You can make pizza dough from oat flour. You will need - 1 cup of nonfat kefir, 1 egg, 100 g of oat flour, 150 g of low-fat cottage cheese, not more than 1 tsp. salt.
The cottage cheese is rubbed through a sieve so that there are no lumps, then properly mixed with egg and kefir. These ingredients are added to the oat flour, then the resulting dough is salted, thoroughly kneaded and made into a flatbread that can become the basis for a pizza.
How to substitute oat flour
This product can be replaced by rice flour, which is just as useful, or buckwheat flour (but it holds the shape of the bake even worse). In nutrition science, oat flour for smoothies and milkshakes is replaced by almond flour.
Why is oat flour bitter?
Many people think that a bitterness indicates that the flour is stale. But that is not entirely true. Even fresh oat flour can have a slight bitterness, because it is in the seeds themselves and does not go away after the first processing. But in the finished bakery it will no longer be there. The fact is that the substances that give such a taste go away after heat treatment.
However, all of this applies to ready-made flour. At the same time, if it was made at home from oat flakes, then such a product is not bitter.
If the flour goes bad, you will feel not a slight bitterness, but a heavy rancid taste. In such a case, no heat treatment will help.
Interesting facts about oatmeal
- For a long time oatmeal was the cheapest food. Oats were inexpensive, they were fed to horses, and people who ate oatmeal were considered too poor. In the 19th century, however, oatmeal came along. Oatmeal was much tastier and quicker to make, and the original product itself was easier to transport over long distances. Soon oat flakes became a part of almost everyone's diet without exception. And then scientific research showed that it was not only tasty, but also a healthy dish. Many models and Hollywood actresses confess their love for oatmeal and granola. And their example is worth following. Nuts and dried fruits added to oatmeal make it even tastier.
- However, not all oatmeal is healthy. Quick-cooking cereals contain far fewer nutrients and more calories.
- Oat flakes and flour can neutralize unpleasant odors in the refrigerator - it is enough to leave a cup with this product overnight so that it absorbs all the unpleasant flavors.
- Oat flour, diluted with cold milk, can remove the itching and inflammation associated with sunburns.
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