Flour, oat, whole grain
Category: Cereal Grains & Pasta
Nutrition Highlights
Serving Size
Calories
389
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 280 (71.9%) |
| Fat | 57 (14.6%) |
| Protein | 53 (13.6%) |
| Total | 389 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 70 (69.9%) |
| Protein | 13 (13.2%) |
| Water | 8.9 (8.9%) |
| Fat | 6.3 (6.3%) |
| Ash | 1.8 (1.8%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in fiber which helps promote digestive health and feeling of fullness
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Contains beta-glucan which can help lower cholesterol
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Rich in antioxidants which may help reduce risk of chronic diseases
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Good source of various vitamins and minerals including manganese, phosphorus, copper, thiamin and magnesium
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Whole grain oats provide a slow-release form of carbohydrates and energy
Risks
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High in carbohydrates and calories if consumed in large quantities. Whole grains like oats provide fiber, vitamins and minerals but also contain carbohydrates that can contribute to weight gain if not accounted for
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May contain traces of gluten which could be problematic for people with celiac disease or gluten sensitivity
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Storage pests like weevils can contaminate bulk bins of oats. Proper storage and inspection is important
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Whole grain flours like oat flour can go rancid if not stored properly in a cool, dry place and consumed within a few months
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May contain traces of contaminants like pesticide residues depending on farming practices. Choosing certified organic oats can help minimize this risk
Additional Information
Flour, oat, whole grain is a highly nutritious food product that offers numerous health benefits. As a nutrition expert, I will outline the primary attribute and secondary attributes of this item, along with its nutritional benefits and potential risks.
Primary Attribute: Whole Grain
Secondary Attributes: Oat Flour
Whole grains, including oat flour, are an excellent source of dietary fiber, vitamins, minerals, and antioxidants. Oat flour, made from ground oats, retains the bran, germ, and endosperm, making it a whole grain product.
Nutritional Benefits:
1. High in Fiber: Oat flour is rich in soluble and insoluble fiber. This fiber content aids in digestion, prevents constipation, and promotes satiety, helping to control appetite and maintain a healthy weight.
2. Heart Health: The soluble fiber in oat flour, known as beta-glucan, helps reduce LDL cholesterol levels, thus reducing the risk of heart disease and stroke.
3. Blood Sugar Regulation: The soluble fiber in oat flour also helps regulate blood sugar levels, making it beneficial for individuals with diabetes or those at risk of developing the condition.
4. Nutrient Dense: Oat flour is a good source of essential nutrients such as manganese, phosphorus, magnesium, and B vitamins. These nutrients are important for energy production, bone health, and overall well-being.
5. Antioxidant Properties: Oat flour contains antioxidants like avenanthramides, which have anti-inflammatory and anti-itching properties. These antioxidants may also help protect against chronic diseases like cancer.
Potential Risks:
1. Gluten Sensitivity: While oat flour is naturally gluten-free, cross-contamination can occur during processing. Therefore, individuals with celiac disease or gluten sensitivity should ensure they are purchasing certified gluten-free oat flour.
2. Caloric Density: Oat flour, like any flour, is calorie-dense. Consuming excessive amounts without considering portion sizes can lead to weight gain. It is essential to practice portion control and incorporate oat flour into a balanced diet.
Incorporating Flour, Oat, Whole Grain into Your Diet:
1. Baking: Oat flour can be used as a substitute for wheat flour in various recipes, adding a nutty flavor and a moist texture to baked goods.
2. Smoothies: Add oat flour to smoothies for an extra fiber and nutrient boost.
3. Porridge: Cook oat flour with milk or water to make a comforting and nutritious breakfast porridge.
4. Coating: Use oat flour as a coating for baked chicken or fish instead of breadcrumbs for a healthier alternative.
In conclusion, flour, oat, whole grain is a highly nutritious food product with numerous health benefits. Its primary attribute, whole grain, provides ample fiber, vitamins, minerals, and antioxidants. Oat flour, specifically, offers heart health benefits, aids in blood sugar regulation, and is nutrient-dense. However, individuals with gluten sensitivity should ensure they purchase certified gluten-free oat flour, and portion control is necessary due to its caloric density. Incorporating oat flour into various recipes can be a great way to enjoy its nutritional benefits and diversify your diet.