What is the advantage of oat flour: benefits and harms to the body

If you like to experiment in the kitchen and stick to the principles of good nutrition, try replacing regular flour with rich oatmeal. Delicious pancakes, bread, jelly, muffins, porridge, cookies and many other tasty and healthy dishes are made from it. In addition, oatmeal is also useful in home cosmetology - for making effective masks for skin and hair.

Consider the benefits and harms of oatmeal, find out its composition, BZHU, calorie content, use in cooking and dietary nutrition.

Composition and energy value

Oat flour contains important micro and macro elements, enzymes and a wide range of amino acids, including essential ones: arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, tyrosine, and valine.

Calories and vitamins

The energy value of 100 g of the product is 369 kcal. This amount contains 13 g of protein, 7 g of fat and more than 60 g of carbohydrates.

Oat grains milled into flour contain many nutrients and vitamins C, A, E, PP, group B. This product contains the following trace elements: calcium, magnesium, copper, iron, phosphorus. Silicon has a beneficial effect on the normalization of metabolism. Calcium regulates the work of the heart, phosphorus regulates blood composition, and magnesium has a beneficial effect on the nervous system.

Glycemic index

The glycemic index of foods is closely monitored by those who control their weight. In addition, it is useful for patients to know this information. diabetes... Oatmeal has a GI below average and is 45 units.

Does it contain gluten

For those who cannot eat food with gluten free (gluten), it is important to know that most cereal products contain it. It is also present in oat flour, but in a minimum amount - 21%.

For comparison, there is much more gluten in wheat flour - 80%. That is why there should be no more than half of the oatmeal in the baking, otherwise the dough will simply crumble.

Types of oat flour

There are three types of product in stores:

1. Finely ground. The grain is completely cleaned of bran and shell. Pastries made from such flour are easy to digest. Suitable for most popular dishes.
2. Medium grinding. Differs in high fiber content.
3. Coarse grinding... Its other name is whole grain. Popular with those who carefully monitor their health. Beneficial features during processing, the grains are preserved.

Difference from wheat flour and oatmeal

Why is oatmeal considered the most useful and dietary? It's all about the valuable protein - the human body easily assimilates it. Positively on health regular use of fiber also affects - it helps to remove toxins. But wheat contains more simple carbohydrates.

In stores, housewives are often confused when they see oatmeal. The difference between oat flour and oatmeal - in the manufacturing method. The dough is made from boiled cereals, which are then ground. As a result, the embryonic and bran shells enter it. The flour is made on the basis of germ grains.

On a note. Oatmeal is easy to cook on your own - chop oats in a blender or meat grinder. Please note that not all grains are ground equally.Whole grains are processed entirely - they are ground without removing the shell. Sprouted oats must be pre-dried. From the resulting flour, you can bake bread, cook oatmeal cookies, cook cleansing jelly.

Useful properties for the human body

Useful elements and various vitamins make this flour a welcome guest in the kitchens of those who monitor weight and try to eat right. The product contains soluble fiber, which helps in the fight against diabetes, and insoluble fiber - it helps cleanse the body, removing toxins and toxins.

Thanks to fiber, the following positive changes occur:

• microflora is stabilized;
• the work of the intestinal tract is activated;
• improves metabolism, which leads to weight loss;
• blood levels are regulated cholesterol and sugar;
• well-being is restored faster after nervous overstrain;
• there is a production of the hormone of joy - serotonin.

The protein-rich product promotes muscle gain, has a positive effect on the nervous system, strengthening it, and also normalizes blood pressure. People who regularly consume oatmeal are distinguished by good memory and attentiveness, high efficiency, they are cheerful and active.

Important. The product is approved for inclusion in the diet of pregnant and lactating women - thanks to its rich in nutrients composition, it will support the health of a woman who needs additional resources while carrying a child. The physical and psychological condition improves, in addition, useful substances enter not only the body of the expectant mother, but also the developing fetus.

Slimming benefits

Can I eat baked goods while losing weight? Any diet works in the event that you achieve a calorie deficit - that is, you consume fewer calories per day than you burn. Therefore, even those who carefully monitor the food they consume can periodically add desserts made from oat flour to the menu, which improve digestion and gradually normalize the bowel function.

As a result, the body works better, in combination with other measures, extra pounds go away faster.

However, nutritionists recommend not to overuse any baked goods, it is better to eat them in limited quantities in the morning.

On a note. Make healthy snack bars during your diet. For their preparation, flour is used, cereals, nut mixes, coconut flakes, dried fruits, favorite fruit juice and honey. You can experiment with the amount and composition of the ingredients. The thoroughly mixed mixture is spread in small strips on baking paper and baked until tender in the oven at 180 ° C. Cooking takes 10-15 minutes.

Application in cosmetology

Those who dream of healthy skin should also pay attention to this product and add it to the menu. Rashes and irritations gradually disappear, the condition of the integument improves. Alternatively, you can use flour to create homemade masks. Many people note that even short-term use of them gives excellent results - the skin soon becomes velvety, tender, glows with health. Thanks to vitamin E, it is hydrated, aging is slowed down. Vitamin B nourishes it, and amino acids help with collagen production.

The mask made on the basis of oat flour is recommended by cosmetologists to those who often have inflammation. If you have oily skin, flour is used to effectively remove shine. To do this, take two tablespoons of oatmeal flour, kefir and grapefruit juice. The mixture is applied for 15 minutes, then washed off and the cream is applied to the skin.

Dry skin can also be pampered with a healthy mask. Mix 1 tbsp. l. oatmeal, 1 tsp. honey, vegetable oil and lemon juice and add egg yolk. Don't be surprised, the mixture will turn out to be thin, but it will dry quickly on the skin.It is recommended to hold the mask for about 15 minutes, and then, as in the first case, wash it off and apply your favorite cream to fix the result.

On a note... Often, oatmeal is used for hair by adding it to rinse water after shampooing. For three glasses of warm water, 1 tbsp is needed. l. flour.

Harm and contraindications

Despite its many health benefits, oat flour can be unhealthy. It is contraindicated for people who have been identified with individual intolerance, allergies, as well as those whose body has difficulty absorbing calcium.

But even if you have no health problems, it is recommended to consume oatmeal products in moderation. Excessive consumption of baked goods is fraught with intestinal blockages and severe constipation.

Important. In case of problems with the gastrointestinal tract, consult your doctor before changing the diet.

Conclusion

Oat flour has unique properties, and products made from it have a memorable taste. The set of minerals and vitamins in this product makes it indispensable in the diet of adherents of a healthy diet. It is not contraindicated for pregnant and lactating women.

The main rule is to consume baked goods in moderation. In case of individual intolerance, you will have to refuse oatmeal dishes. But in this case, you can use it with benefit, because this cereal product is an important component in the composition of homemade face masks and hair rinses, which are easy to prepare yourself.