Oat Flour: Nutritional Facts and Health Benefits

When we become health conscious, we try to alter our regularly consumed meals and make them more nutritious. We often look for replacements for our meats, fats, sugar, and most importantly, our carbohydrates or flour. The majority of the global population consumes some form of wheat and wheat flour as their main source of carbohydrates for every meal. And while wheat flour is healthy, is it doing the best for your health? So why not use a substitute?

One of the best substitutes for wheat flour in terms of taste, nutritional value, and texture is oat flour. The reason for our affinity to use oats as a substitute is because of the various benefits of oat flour, from being high in protein and fiber to having healthy fats and micronutrients. Oats flour is derived from grinding any variety of oats (rolled or steel-cut) into a fine powder, which is then used for substituting wheat-based flour in preparations like cookies, cakes, pancakes, porridges, and even rotis! Not only is this healthy flour completely gluten-free, but it is a rich storehouse of essential nutrients that our body needs for day-to-day functioning. In this article, we shall be discussing some of the various health benefits of oats flour, and why you should consider making the shift to consuming oats flour regularly.

What Are Oats?

Oats are a whole grain food, scientifically known as Avena sativa. They are valued for their nutritional profile, providing complex carbohydrates, protein, and dietary fiber that help keep you full and energized.

The least processed form of oats is oat groats, which are the intact whole grains and take the longest time to cook. To make cooking easier, oats are often processed into rolled, crushed, or steel-cut varieties. Instant oats are the most processed and cook the fastest, though they tend to have a softer, sometimes mushy texture.

Oats are most commonly eaten as oatmeal, also known as porridge, which is prepared by boiling oats in water or milk. Beyond breakfast, oats are widely used in baked goods such as muffins, cookies, and granola bars, as well as in products like oat flour.

Oats also have a long history as a food source. First cultivated in Europe around 1000 B.C., they were initially grown as animal feed. By the Middle Ages, oats became a staple in Scotland and parts of Northern Europe. Today, oats are grown worldwide, including in the United States, Canada, and Australia, and are enjoyed in a wide variety of foods.

Oat Flour Health Benefits

Some of the several beneficial qualities of oats flour are listed below. Let’s dive deep into the top 6 health benefits, nutritional facts and understand why oats flour is the best!

1. A Nutritional Powerhouse

Oats flour is a veritable nutritional powerhouse! It is packed with essential nutrients that make it a composite flour for consumption, without any additives. Oats flour is high in carbohydrates, and plant protein with a good balance of all essential amino acids and soluble dietary fiber known as beta-glucan. Additionally, it is a storehouse of several essential micronutrients like vitamins, minerals like magnesium, manganese, phosphorous, copper, iron, etc., along with being rich in antioxidants. This makes it the ideal healthy flour to replace or substitute wheat flour in our day-to-day diet.

2. Antioxidant Defense

Whole oats, and by definition, oat flour, are incredibly rich in anti-oxidants like avenanthramides and plant compounds like polyphenols. These unique antioxidants help reduce blood pressure by dilating blood vessels due to the production of nitric oxide gas, which helps better blood flow and keeps blood pressure levels low. Furthermore, avenanthramides also possess anti-inflammatory and anti-itching properties.

3. The Power of Soluble Fiber

Oat flour is very rich in beta-glucan, which is a soluble dietary fiber. Beta-glucan is known to help reduce insulin response and blood glucose levels and help in regulating type-2 diabetes. Additionally, beta-glucan partially dissolves with water in your stomach and forms a gel-like solution, which increases the growth of good bacteria in your gut and digestive tract.

4. Weight Management

One of the greatest benefits of oats flour is its ability to aid weight management. If you are trying to watch how much you eat and monitor your calorie intake, eating foods like oat flour, which are high in soluble fiber is good for you. The beta-glucan and high protein content make oats flour and oats very filling, and this helps you feel full for a longer time as these nutrients take a long time to digest. This increases the time intervals after which you start to feel hungry. Additionally, the beta-glucan promotes the release of satiety hormones like PYY (peptide YY) which leads to a reduced calorie intake and less affinity for obesity. Furthermore, the high protein content prevents metabolic slowdown, changes the level of weight-regulating hormones, and prevents muscle loss.

5. Beyond the Plate: Skin Care Benefits

Oats benefit the skin by reducing inflammation and irritation. Oat flour can also soften and moisturize the skin, reducing the appearance of wrinkles, whether it is consumed or applied topically in the form of a paste.

6. Potential Benefits for Children

Asthma is a very common condition found in children. Most children often grow out of it, but still face symptoms like shortness of breath, etc., well into their teenage and pre-pubescent years. Research indicates that early introduction of oats, for example, may protect children from developing asthma. The anti-inflammatory nature of oats flour may make it an ideal ingredient to include in your child’s diet.

If you are looking to incorporate oats flour into your diet, then do check out our article on how to make oats flour at home. And if you wish to try out some fun recipes using oats flour, you can always refer to our article on how to make oats roti, to learn about how to make a delicious and versatile oats flatbread, that pairs well with several dishes!

7. Cholesterol Lowering

High cholesterol is a primary risk factor in heart disease, the number one cause of death in the United States. Oatmeal has long been highlighted for its ability to lower cholesterol levels, but how does this happen? Oatmeal has Beta-Glucans, which are a form of soluble fiber that helps prevent the body from absorbing cholesterol from foods. There are two forms of β-glucans, insoluble and soluble, which are able to interact with biliary salts in the bowel, and this results in reduced cholesterol levels.

8. Heart Health

Due to oatmeal’s powerful support of healthy cholesterol levels, it can also reduce heart disease risk!  

The FDA allows products containing at least 750mg of beta-glucans (those fibers that help to support lipid levels) to be labeled as heart-healthy. When selecting oat flour, look for options made from organic rolled oats like Arrowhead Mills Organic Oat Flour for optimal results.

9. Improves digestive health

Oats are easier to digest because of their dietary fiber. When consumed, the stool is softened and becomes easier to pass. In addition to this, overall gut health is improved when oats are ingested. Compared with fruits and vegetables, cereal fiber in oats is more effective than fiber in non-cereal foods.

Furthermore, gut microbiota diversity can be increased by the digestion and fermentation of beta-glucan found in oat flour. As a result, it lessens gastrointestinal problems like diarrhea, constipation, and IBS.

10. Boosting Immunity

Oats contain compounds that have been shown to boost the immune system, providing protection against diseases and infections. One of these compounds is beta-glucan, a type of soluble fiber that has been shown to enhance immune function by activating certain immune cells.

In addition to beta-glucan, oats are also rich in vitamins and minerals like zinc, selenium, and vitamin E, which are essential for immune function. These nutrients can help to support the body's natural defenses and reduce the risk of infections and illnesses.

Oat Flour Nutrition Facts (Approximate values per 1 cup, may vary slightly):

• Calories: Approximately 400-420
• Protein: Approximately 15-16g
• Fat: Approximately 7-9.5g 
• Carbohydrates: Approximately 65-68g  
• Fiber: Approximately 7-13g
• Sugars: Less than 1g

Vitamins and Minerals

Oats are a rich source of nutrients, so oat flour can be a nutritious addition to your diet. It is especially rich in the following minerals:

• Copper: 0.44mg

• Selenium: 34mcg

• Magnesium: 144mg

• Manganese: 4.02mg

• Zinc: 3.2mg

• Phosphorus: 452mg

• Iron: 4mg

FAQs

1. Is it healthy to eat oats every day?

In one study from 2020, the health of participants with inactive (quiescent) UC who ate oat bran daily for 24 weeks was maintained, and they did not experience their symptoms getting worse. This suggests oats can be consumed every day. However, since oats are high in fiber, you may notice changes in your stool’s appearance. Consuming an excess amount of oats may also lead to decreased nutrient absorption.

2. Is oat flour healthier than almond flour?

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. Hence, is oat flour healthy? Yes, it is, as it is more versatile and nutritionally dense than almond flour.

3. What’s the difference between wheat and oats?

The nutrient composition of oats and wheat is different, but both contain carbohydrates, protein, vitamins, and minerals. You can find minerals like magnesium, zinc, and iron in almost equal amounts in both oats and wheat. Oats are also naturally gluten-free, while wheat is not.

4. Is oat flour gluten-free?

Yes, oats are completely gluten-free. However, because the oats may be processed in factories that also process wheat, there are chances the oats and subsequent oat flour may be slightly contaminated. Hence, if you are looking for completely gluten-free oats, you should only buy oats with a gluten-free guarantee.

5. What does oat flour taste like?

Oat flour has a lightly nutty, toasty, and slightly sweet flavor. It adds a caramelized flavor when baked or roasted in cookies, cakes, bread, etc. Pairs well with nuts, berries, fruits, yogurt, spices like cinnamon and nutmeg, and sugars like maple sugar and brown sugar.

6. Are oats carbs or protein?

Oats are a type of grain, which is a kind of carbohydrate. That said, 1/2 cup of dry oats also contains 5.3 g of proteinTrusted Source.

7. Are oats really a superfood?

Oats are, in fact, among the most nutrient-dense foods you can eat. This means they are often considered a superfood. That said, there is no formal definition of the term superfood.

References for the nutritional facts:

• https://fdc.nal.usda.gov/food-details/2261421/nutrients
• https://www.verywellfit.com/oat-flour-nutrition-facts-and-health-benefits-5202091
  
• https://www.healthline.com/nutrition/9-benefits-oats-oatmeal