Oat Flour: Nutritional and Cooking Properties

(in French Avoine, in English Oat) is a plant belonging to the family of Graminaceae, Type Oats, Species sativa; the binomial nomenclature of oats is Avena sativa.

Shutterstock

Oats are a cereal and only the seed is consumed for human consumption, both whole and dehusked. The main chemical constituents of oat seeds are: starch (> 70%), fiber, protein and fat; as regards the secondary compounds, on the other hand, the following emerge: lecithins, vitamins and mineral salts.

Oat bran is rich in trigonellina or avenin (pyridine alkaloid with a neuro-muscular stimulating function); the leaves contain triterpene saponins, while all the aerial parts are rich in gramine (indole alkaloids with calming function); the stramentum (straw) is instead characterized by the presence of pectins and silicic acid. These latter components are essential in the various herbal applications of the oat plant, mainly used against asthenia, physical exhaustion and seborrheic dermatitis (in the latter, the external use of the stramentum).

Like most cereals, oats have also been negatively affected by the stance of corn, rice and wheat. Zona) are emphasizing its nutritional properties again.

Composition for: 100g of Oat Flour

Nutritional values ​​(per 100 g of edible portion)

Chemical composition value for 100g Edible part 100% Waterfall 9g Carbohydrates available 72.30g Complex carbohydrates 59.20g Soluble sugars 7.20g Proteins 12.60g Fats (Lipids) 7.10g Total saturated ND Total monounsaturated ND Total polyunsaturated ND Cholesterol 0 Total fiber 7.60g Soluble fiber ND Insoluble fiber ND Alcohol (g) 0 Sodium 33g Potassium 370g Iron 4.20g Football 80g Phosphorus 342g Magnesium ND Zinc ND Copper ND Selenium ND Thiamine (Vit. B1) 0.52mg Riboflavin (Vit. B2) 0.17mg Niacin (Vit. B3 or PP) 2.40mg Vitamin A retinol eq. 0µg C vitamin ND Vitamin E ND Vitamin B6 ND Vitamin B12 ND Manganese ND

The "oats" are mainly consumed: whole seeds, hulled seeds, oat flakes, oat flour and oat milk.
It should be remembered that, although oats have excellent nutritional characteristics, their bran is less valuable (so to speak ...) than that of wheat.

) is obtained by milling whole or hulled seeds.

Oatmeal is used for the formulation of baked products, but often it must be mixed with wheat powder for correct leavening. Oatmeal lends itself more to dry processes such as biscuits. The most famous recipe based on oats is undoubtedly the Porridge, a breakfast food of Anglo-Saxon origin.

Oats are NOT a cereal that can be integrated into the glute-free diet. To tell the truth, its relevance in the diet of celiacs is still the subject of controversy, as almost all celiacs tolerate it brilliantly. On the other hand, for safety, the same "Ministry of Health" allows it to be taken ONLY in the absence of intestinal compromises (mucosal hypertrophy) and in any case in absolutely limited portions (50g for adults and 25g for children).

The chemical characteristics of non-wholemeal oatmeal will be described below.

Compared to that of the "noblest" cereals, oat flour has different nutritional properties. It has a rather high energy density, characterized by the greater presence of lipids which, as it is known, provide more than double the calories compared to carbohydrates. These are mainly unsaturated and have a fair concentration of essential polyunsaturates (mainly omega 6).

Thanks to the excellent presence of fibers, the starch of the oat flour is digested and absorbed slowly, to the advantage of the glycemic index of the food (moderate). Moreover, the fibrous portion contains excellent percentages of beta-gucans, beneficial molecules for the treatment of certain metabolic diseases such as hypercholesterolemia (especially LDL) and type 2 diabetes mellitus.

The proteins are abundant (about 50% more than wheat flour) and rich in the amino acid lysine (instead tendentially lacking in cereals).

As far as the vitamin profile is concerned, oats mainly contain vitamin B1 (Thiamine), vitamin PP (Niacin) and vitamin E (α-tocopherol); on the other hand, with regard to mineral salts, excellent concentrations of potassium are observed. , iron, phosphorus and zinc.



Oat Porridge with Fruit

• Go to the Video Page
• Go to the Video Recipes Section
• Watch the video on youtube

Other Cereals and Derivatives Amaranth Wheat starch Corn starch Rice starch Modified starch Oat starch Bulgur Whole grains Corn Flakes Crackers Oat bran Bran Cus cus Amaranth flour Oat flour Buratto flour Spelled flour Buckwheat flour Corn flour Corn flour Millet Barley flour Quinoa flour Small spelled flour (Enkir) Rice flour Rye flour Sorghum flour Flour and semolina Whole wheat flour Manitoba flour Pizza flour Spelled Rusks Focaccia Nuts Wheat or wheat Wheat germ Burnt wheat Buckwheat Breadsticks Oat milk Rice milk Corn Maizena Malt Millet Muesli Barley Stale bread Unleavened bread and Pita Bread Carasau bread Egg pasta Rice pasta Wholemeal pasta Piadina Small spelled Pizza Pop corn Baked goods Quinoa Rice Basmati rice Converted rice White rice Rice Wholemeal Parboiled Rice Puffed Rice Venus Rice Rye and Horned Rye Semolina Semolina Sorghum Spaghetti Spelled Teff Tigelle Triticale OTHER ARTICLES CEREALS AND DERIVATIVES Categories Food Alcoholics Meat Cereals and derivatives Sweeteners Sweets Offal Fruit Dried fruit Milk and derivatives Legumes Oils and fats Fish and fishery products Salami Spices Vegetables Health recipes Appetizers Bread, Pizza and Brioche First courses Second courses Vegetables and Salads Sweets and Desserts Ice creams and sorbets Syrups, liqueurs and grappas Basic Preparations ---- In the Kitchen with Leftovers Carnival Recipes Christmas Recipes Dietary Recipes Light Recipes Woman's Day, Mother's Day, Dad's Day Functional Recipes International Recipes Easter Recipes Recipes for Celiacs Recipes for Diabetics Holiday Recipes Valentine's Day Recipes Vegetarian Recipes Protein Recipes Regional Recipes Vegan Recipes