What is oat flour made from?
Just oats. Oat flour, also called oatmeal flour, is made of ground oats. That’s it. Or should be. Oats are a great gluten free food with many uses and benefits. However, if you’re celiac or gluten-intolerant, just be sure the package says gluten free before buying oats or oat flour.
Are Oats Gluten Free?
YES! Oats are gluten free, so oat flour is also gluten free, if they’re processed in a gluten-free factory. However packaged oat-anything, may contain gluten particles if processed in a plant that also processes gluten foods.
If you’re just mildly gluten intolerant, you can probably consume foods that do not contain gluten even if they were packaged in a factory that also processes gluten foods. However, if you’re acutely sensitive, such as with celiac disease, you should definitely ONLY CONSUME oat flour and oatmeal that specifically states “gluten-free” on the label.
Look for Gluten Free on the Package
It’s definitely worth looking for oat flour with a gluten-free mark on the package because this flour is one of the best for gluten free baking. One of the things that makes it so special, besides nutrition and health benefits, is the sticky texture of oats which has a gluten-like quality. Oat flour can be your secret weapon to make your gluten-free dough stay together.
Celiac Disease and Oat Flour
Beyond concerns with contamination, oats contain another protein called avenin. However, the number of people who are sensitive to the avenin protein in oats is really small and avenin is not a problem for 99% of celiacs. 1)https://www.cureceliacdisease.org/tag/avenin/
The other way oats are thought to be contaminated is by oat crops grown next to wheat crops, which could affect those acutely sensitive celiacs, however this is rare. So non-contaminated oats and oat flour are fine for most with celiac disease. But either way, be sure to read the label!
Oat Flour Nutrition
Are Oats High in Carbs?
Oats are high in carbs, however, the starch (carbohydrates) in oats are considered “resistant starch”. High fiber resistant starches like oats are more beneficial to the digestive tract, and convert to short chain fatty acids which form prebiotics (oligosaccharides) beneficial to gut health. 2)https://draxe.com/resistant-starch/
Oats have prebiotic benefits good for gut health.
Oat Flour Protein
Oats have higher protein content than most grains. That combined with the resistant starch and high fiber, has contributed to oats being categorized as a health food.
Oat flour contains 7 grams of protein per ⅓ cup. That’s approximately 14% RDA of a 135 lb active female and 10% of a 185 lb active male. The recommended daily allowance of protein is 0.8 grams per kilogram of body weight.
Oat flour contains 7 grams of protein per ⅓ cup. The RDA of protein is 0.8 grams per kilogram of body weight.
Your Protein RDA
Protein needs vary by sex, age, height, weight and activity level, which is why you rarely see a percentage attributed to protein. So any percentages you see are just averages.
To determine your RDA of grams of protein, simply multiply your weight in pounds by 0.36. You can also use this awesome online calculator to calculate all your estimated nutritional needs. 3)https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Oats have higher protein content than most grains.
Oat Flour Nutrients
Oats are Rich in vitamins B1, B2, B3, B5, B6, folic acid and the minerals, calcium, magnesium, phosphorus, potassium, selenium.
Nutrition Facts & % Daily Value (DV)*
Serving Size of 100 grams (100g) = 3.5 oz or ~1/3 cup
Calories from Fat 82.1(20.3%)
- Total Fat 9.1g
- Saturated fat 1.6g
- Monounsaturated fat 2.9g
- Polyunsaturated fat 3.3g
- Sodium 19mg – DV = 1%
- Potassium 371mg
- Carbohydrates 65.7g
- Net carbs 59.2g
- Sugar 0.8g
- Fiber 6.5g – DV = 26%
- Glucose 0.1g
- Sucrose 0.5g
- Protein 14.7g
VITAMINS and MINERALS – Listed alphabetically
- Vitamin B6 0.1mg — DV 10%
- Vitamin E 0.7mg — DV 4%
- Vitamin K 3.2μg — DV 3%
- Calcium 55mg — DV 6%
- Iron 4mg — DV 50%
- Magnesium 144mg — DV 42%
- Phosphorus 452mg — DV 46%
- Zinc 3.2mg — DV 22%
- Copper 0.4mg — DV 22%
- Manganese 4mg — DV 201%
- Selenium 34μg — DV 49%
- Thiamine 0.7mg — DV 47%
- Riboflavin 0.1mg — DV 8%
- Niacin 1.5mg — DV 8%
- Folate 32μg — DV 8%
- Choline 29.9mg — DV 6%
- Betaine 30.7mg
- Water 8.6g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.
What Are The Health Benefits of Oat Flour?
Oats are high in fiber and contain highly beneficial sugars or polysaccharides called beta glucans, that are proven to reduce the risks of a number of health problems.
Oats are Beneficial for:
- Heart disease – Reducing risk of heart disease
- Lowering cholesterol – the water soluble fibers and sugars (beta glucans), proven to lower the level of “bad” or LDL cholesterol levels
- Decreasing blood pressure
- Decreasing blood sugar levels
- Weight loss – filling and easier to reach satiety and stay full for hours/reduces snacking
- Reduces or eliminates cancer4)https://www.ncbi.nlm.nih.gov/pubmed/17895634
How to Use Oat Flour?
Oat flour is great for non-rising baked treats.
Oat flour adds a fluffiness in baking, which can create a flaky, crumbly texture. Yet conversely, the viscosity of oats typically produces a chewy and very moist interior. It can even be too moist inside while dryer and flakey on the outside. But mostly, cooking with oat flour makes for delicious treats you’ll love and feel good about.
The Oat flour paradox: Bakes dry and flaky on the outside… moist and chewy on the inside. Highly recommended for gluten free baking!
Oat flour can be added to a variety of recipes as a gluten free substitute for wheat flour. There are just a few possible issues to keep in mind when baking with oat flour.
Tips for Baking with Oat Flour
- Oatmeal flour and oat flour are the same thing
- Make your own oat flour by blending 1.25 cups oats in a blender. (We use the Vitamix dry mixer)
- Oat flour will not rise.
- If making oat bread, add yeast, or blend with self-rising flours at about 25% oat flour.
- Blends well with other flours to help them with lightness and viscosity.
- Can be dry and flaky on the outside, but too moist on the inside.
- Oat flour has a shorter shelf life due to the fat content, so store in fridge or freezer.5)https://www.bonappetit.com/test-kitchen/ingredients/article/oat-flour
TIP: Save money by buying bulk sizes and easily making your own flours with a flour blender. You can make flours with most grains, nuts and beans, including gluten free.
What Can You Make with Oat Flour?
Oat flour is great for “quick breads” such as:
- Breakfast bakes
- Cakes, blended with other gluten free flours
- Carrot cake / Zucchini cake
- Lemon poppy seed cake
With today’s starch conscious and gluten free trends, there are more alternative flour options than ever before. Even if you’re not gluten sensitive, you may enjoy perusing and considering some of the many alternatives to glutinous foods.
We cover a number of alternative and gluten free flours in this article.
Flour is no longer just a product of wheat. There are many options, even if you’re not gluten sensitive. Flour can be made from other grains, nuts and even beans!
Here is a scrumptious GF oat flour brownie recipe you can feel good about. We always use less sweetener than other recipes call for. Once your taste buds become “re-sensitized” by consuming less sugar, (always a good health decision), you’ll find that it takes less to satisfy that sweet tooth. More than that, you’ll begin tasting more flavors.
Oat Flour Brownies Recipe
Oat Flour Brownies Recipe
- 3/4 cup oat flour
- ¼ cup almond flour
- 1/2 cup vanilla protein powder*
- 2 tablespoons unsweetened cocoa powder
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1/2 cup maple syrup
- 4 large eggs
- 1 teaspoon vanilla
- 1 teaspoon instant coffee
- 1/2 cup unsalted butter
- 3/4 cup bittersweet chocolate chips
*NOTE: Protein powder is optional, and/or you may choose to use chocolate protein powder. If you do not use it, you may need to reduce moisture, such as by cutting back to 3 eggs instead of 4.
- Mix the oat flour, cocoa powder, baking powder and salt.
- In a separate bowl, melt 1/2 cup chocolate chips in the butter.
- While the ingredients are melting, beat together the eggs, sugar, coffee and vanilla.
- Pour the melted chocolate and butter into the egg mixture while whisking. Do this very slowly because of the raw eggs.
- Add the chocolate mixture to the dry ingredients and stir until mixed well.
- Pour the batter in an 8 x 8 dish lined with parchment paper.
- Sprinkle the rest of the chocolate chips on top.
- Bake for about 30 minutes at 350F. You can also use a toothpick to check if ready. Just insert it in the center and if it comes out clean then you are good to go.
- Let cool completely before cutting.
Gluten Free Oat Flour Blueberry Muffins
Oat flour can be used for desserts, breads, and any number of gluten free mixes. It is affordable, full of nutrients and health benefits and easily incorporated in your favorite recipes.
It may just be that oat flour will soon become your favorite healthy gluten free flour! We recommend organic, gluten free oats.
Please let us know how this goes for you if you make it, and also send us any questions, comments and your favorites.
Hello! I’m LeAura, a former homeschooling mom, fitness professional, entrepreneur, author, ideator, web publisher, and podcaster, passionate about helping others achieve their best possible life! I’m the owner of this site and a few others that I run along with my entrepreneurial family in areas that interest us, because we love to create and we love to share! If you really want to know more about me, you can check our ‘About’ page. (And while you’re there, please tell me about you)!
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LeAura Alderson, owner, MyTrainerFitness.com
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