Eat a portion of oatmeal every day – your whole body benefits from it. Because: When it comes to nutrients, oats surpass most other types of grain. What oatmeal can do.
The most important thing about oatmeal
Oats are one of them sweet grasses. Experts distinguish up to 30 different types. We mainly use this Seed oats grown as a grain.
After harvesting, the oat grains cleaned, peeled (“de-husked”) and rolled flat. This is how they are created Oatmeal, which later end up on our breakfast table. They are available in tender and robust.
However, according to Statista, eat Only 1.6 percent of all Germans eat oatmeal every day. Seed oats are one of the healthiest types of grain. He therefore became the in 2017 “Medicinal Plant of the Year” chosen.
According to the Swiss nutritional database, 100 grams of oat flakes have 381 calories. These provide 59.5 grams of carbohydrates, 7.5 grams of fat and 13.5 grams of proteins.
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Superfood oatmeal: What its nutrients can do
💪 Thanks to complex carbohydrates Oatmeal provides long-lasting energy. Ideal for starting the day and also good for diabetes.
💪 Thanks to plant proteins Oatmeal keeps you full for a long time. This protects against cravings and helps you lose weight. By the way, that also helps Lemon water.
💪 Thanks to fiber Oatmeal is good for digestion. A diet rich in fiber prevents colon cancer.
💪 Thanks to their high vegetable iron content Oatmeal is a good source of iron for vegetarians.
💪 Thanks to their antioxidants and phytochemicals Oatmeal counteracts inflammation in the body.
💪 Thanks to silicon and biotin, which is also called vitamin H, oatmeal gives nails, skin and hair more strength.
💪 Thanks to zinc Oatmeal supports the immune system. The trace element even helps shorten infections.
💪 Thanks to beta-glucan, Also a fiber, oatmeal lowers cholesterol levels. This protects against cardiovascular diseases.
The healthiest recipes
Overnight Oats: The oat flakes are not heated, but are left to swell overnight with a little liquid (water, milk, yoghurt, Plant milk …) in the refrigerator. Soaking reduces the phytic acid content and the nutrients can be better absorbed by the body. The next morning you can refine the oat flakes to your taste and eat them immediately (cold). The healthiest option!
Porridge: For the warm porridge, boil oat flakes with milk and a pinch of salt. Simmer for two to three minutes until the flakes become creamy and then refine as desired. This has no effect on the phytic acid, but the warm meal in the morning is particularly digestible. By the way, it can also be prepared in the microwave.
Muesli: Oatmeal does not necessarily have to be soaked. You can also simply sprinkle them over yogurt or mix with fruit if you’re in a hurry or like the crunch.
Sprouted oatmeal: Unlike normal oat flakes, the grains here are only rolled once they have already begun to germinate. This increases their nutrient content. You eat them as Muesli.
Baked Oats: This is how you make them yourself
Ingredients
- 125g oat flakes
- 1/2 tsp baking powder
- 1 pinch of salt
- 1 pinch of cinnamon
- 20 g butter (alternatively: coconut oil)
- 125 ml milk (alternatively: plant milk)
- 1 tbsp maple syrup
- 1 egg (alternatively: mashed banana)
- 125 g fruit (blueberries, apples, …)
- A little fat for the baking dish
preparation
- Grease the baking pan. Mix together the oats, baking powder, salt and cinnamon.
- Melt the butter, whisk it with milk, maple syrup and egg and pour over the oat flakes.
- Mix everything well (also works in a mixer) and spread into the baking dish.
- Top with fruit and bake at 180 degrees for about 30 minutes.
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Frequently asked questions about oatmeal
Oatmeal is very healthy. They promote digestion and give energy. In addition, its ingredients support the immune system and strengthen muscles, nerves, nails, skin and hair. And because oatmeal keeps you full for a long time, it also helps you lose weight.
You can prepare a classic muesli from oat flakes. Porridge is a little more digestible. Overnight oats are particularly healthy: When soaked overnight, the phytic acid they contain breaks down. This allows the body to better absorb the nutrients in oats.
Milk improves the taste thanks to the fat it contains, and it also provides calcium and Proteins. Who, however cannot tolerate lactose or if you follow a vegan diet, you should instead use water or plant-based alternatives.
You can simply add oat flakes straight to the yogurt. However, if you let them soak for half an hour, their phytic acid content will reduce. This makes the nutrients in the oats more available.
Oats are gluten-free and are used in… Celiac disease usually well tolerated as long as the grains have not come into contact with other grains such as wheat in the field or during processing. In addition, porridge is extremely digestible and is even suitable for irritable bowel syndrome and gastrointestinal complaints.
In autumn 2022, the magazine “Ökotest” had 29 types of oatmeal examined in the laboratory. Four were particularly negative: they contained mold and even traces of glyphosate. In addition, pesticides have been detected in almost all conventionally produced oat flakes. With organic products, however, you are on the safe side.