Everyone has heard of them and most people eat them – we’re talking about oats. Unfortunately, however, oats are rarely mentioned together with the superfoods quinoa and chia seeds. Yet it’s wrong to overlook them, because oats contain many important vitamins, minerals, fiber and much more that make them the perfect regular supplement to incorporate into your personal nutrition plan. What’s more, they are grown locally and do not have to be imported from other countries. So what are the benefits of oats and why are they so healthy?
Why are oats so healthy?
If we take 100 grams of oats, for example, a portion contains 370 kcal, 13 g protein, 63 g carbohydrates, 10 g fiber and 7 g fat. Oats are therefore not low in calories, but when it comes to nutritional value they really pack a punch. On the one hand, the complex carbohydrates ensure you feel full for a long time. This is because the stomach needs a little time to digest them. On the other hand, the 7 grams of fat are good as these are unsaturated fatty acids, and since oats are usually eaten in muesli or porridge, the milk and the 13 grams of protein also provide the perfect amount of protein. This is particularly interesting for athletes, of course, who are always looking to eat enough protein for muscle building.
Oats also have the following important ingredients:
- Minerals, such as:
- potassium
- sodium
- magnesium
- calcium
- phosphorus
- Trace minerals, such as:
- iron
- zinc
- copper
- Vitamins, such as:
- folic acid
- vitamin E
- vitamin B2
- vitamin B6
The benefits of oats
So we’ve shown you everything oats have in them. But what effects do oats have if you eat them regularly?
- Aid to digestion
The fiber in oats can help get your digestion going. Oats that have been cooked in water or milk swell in the intestines, thus aiding your digestion. And you can reach for the oats when you’re suffering from constipation, too. So by eating oats, you can simply munch your way to no more constipation 😉
- Gentle on the stomach
Oats have been used for stomach complaints for hundreds of years. This is also because of the fiber they contain. The fiber keeps the stomach acid away from the stomach lining, thus calming the stomach and protecting the lining of the stomach.
- Disease prevention
Oats can even help prevent disease if you eat them regularly. A large amount of the fibers in oats are beta glucans, or in other words carbohydrates that are digested slowly. Because these beta glucans have to be digested by the body, this reduces the cholesterol level. They also prevent your blood sugar levels from increasing too sharply after eating oats, which can also protect you from developing diabetes.
- Eat a little, stay full for a long time
Although oats are relatively high in calories, they are still ideal for health-conscious nutrition and even for dieting. This is because, if you eat oats for breakfast, for example, you will feel full for a long time. Again, it’s the fiber in oats that is responsible for this, as it is the fiber that regulates insulin release. After eating oats, your blood sugar will only increase slowly. This helps ward off hunger pangs like those you tend to get after eating products made with white flour, for example.
- Perfect for sport
The high levels of vegetable proteins in particular make oats a perfect food for athletes. Protein is important for the body and can not only aid with muscle development but protects your muscles, too. That’s why many athletes swear by oats and incorporate them into their nutrition plan at least once a day.
- Eat yourself beautiful
Several of the ingredients in oats can promote a better appearance. Let’s take silicon, for example. This trace mineral can improve joint health and aids the regeneration of bone tissue. What’s more, it is also good for the skin, hair and nails. Manganese and copper, also found in oats, can give you strong connective tissue and firm skin. Oats also contain high levels of zinc, which is also good for your skin, hair and nails.
Sounds like a true miracle food. But how do you prepare oats correctly?
Recipes using oats
We have put together a few recipes for you, which will allow you to incorporate oats in your daily nutrition plan easily:
Porridge or oatmeal gruel
What you will need:
200 ml water or milk
40 grams (about 5 heaped tablespoons) rolled oats
Pinch of salt or sugar (to taste)
And here’s how:
Mix the milk or water with the oats in a pan and bring to the boil while stirring. As soon as it starts to boil, turn off the hob but leave on the still-hot hob and continue stirring for three to five minutes. Finally, the porridge can be seasoned with a small pinch of salt or sugar according to taste.
Porridge can be served with a wide range of different foods. If you prefer it sweet, you can jazz it up with maple syrup or spices such as cinnamon. And of course, it works well savory with salt or other spices. Many people also eat porridge with fruit or combine it with nuts or various different seeds. The sky’s the limit here – if it tastes good, do it!
Oat cookies – for snacking
What you will need:
200 grams of soft butter
2 tsp vanilla sugar
200 grams sugar
Pinch of salt
1 egg
400 grams rolled oats
1 tsp baking powder
And here’s how:
Before you start making the dough, first preheat the oven to 170°C (fan). You can then start mixing the ingredients. Start by mixing the butter, sugar, vanilla sugar, and salt together. Next, add the egg to the mixture. In a separate bowl, mix the rolled oats with baking powder and then add to the rest of the mixture. The resulting dough must then be kneaded and can then be shaped into balls and placed on a baking sheet. Make sure you leave plenty of space between the balls of dough as you do this. You can then bake them in the oven for 10 to 15 minutes. When they are a golden yellow, the oat cookies are done. Just remember to leave them to cool a little first before trying them.
Oat pancakes
What you will need (serves 2):
100 grams rolled oats (preferably the tender variety)
120 ml milk
4 tbsp flour
4 eggs
And here’s how:
Simply combine everything in a bowl and beat with a whisk until you get a batter with a uniform consistency. Then add a little of the batter to a pan—more or less, depending how big you like your pancakes—and fry until golden brown on both sides. Use a medium heat to stop them going too brown. You can eat them with fruit, but jam and syrup are also popular with pancakes.
You can download these oat recipes here, so that you always have them to hand.
Of course, you can also eat oats the traditional way as muesli with milk. But however you choose to eat them, you should definitely start including them in your nutrition plan 🙂