If we take 100 grams of oats, for example, a portion contains 370\u00a0kcal, 13\u00a0g protein, 63\u00a0g carbohydrates, 10\u00a0g fiber and 7\u00a0g 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\u00a0grams 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\u00a0grams 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<\/a>.<\/p>\n \u200eOats also have the following important ingredients:<\/p>\n So we\u2019ve shown you everything oats have in them. But what effects do oats have if you eat them regularly?<\/p>\n 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\u2019re suffering from constipation, too. So by eating oats, you can simply munch your way to no more constipation \ud83d\ude09<\/p>\n 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.<\/p>\n 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.<\/p>\n Although oats are relatively high in calories, they are still ideal for health-conscious nutrition<\/a> 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\u2019s 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.<\/p>\n The high levels of vegetable proteins in particular make oats a perfect food for athletes<\/a>. Protein is important for the body and can not only aid with muscle development<\/a> but protects your muscles, too. That\u2019s why many athletes swear by oats and incorporate them into their nutrition plan at least once a day.<\/p>\n Several of the ingredients in oats can promote a better appearance. Let\u2019s take silicon, for example. This trace mineral can improve joint health and aids the regeneration of bone tissue. What\u2019s 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.<\/p>\n Sounds like a true miracle food. But how do you prepare oats correctly?<\/p>\n We have put together a few recipes for you, which will allow you to incorporate oats in your daily nutrition plan easily:<\/p>\n What you will need:<\/em><\/p>\n 200 ml water or milk<\/p>\n 40 grams (about 5 heaped tablespoons) rolled oats<\/p>\n Pinch of salt or sugar (to taste)<\/p>\n And here\u2019s how:<\/em><\/p>\n 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.<\/p>\n 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\u2019s the limit here \u2013 if it tastes good, do it!<\/p>\n What you will need:<\/em><\/p>\n 200 grams of soft butter<\/p>\n 2 tsp vanilla sugar<\/p>\n 200 grams sugar<\/p>\n Pinch of salt<\/p>\n 1 egg<\/p>\n 400 grams rolled oats<\/p>\n 1 tsp baking powder<\/p>\n And here\u2019s how:<\/em><\/p>\n Before you start making the dough, first preheat the oven to 170\u00b0C (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.<\/p>\n What you will need (serves 2):<\/em><\/p>\n 100 grams rolled oats (preferably the tender variety)<\/p>\n 120 ml milk<\/p>\n 4 tbsp flour<\/p>\n 4 eggs<\/p>\n And here\u2019s how:<\/em><\/p>\n 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\u2014more or less, depending how big you like your pancakes\u2014and 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.<\/p>\n\n
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The benefits of oats<\/strong><\/h2>\n
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Recipes using oats<\/strong><\/h2>\n
Porridge or oatmeal gruel<\/strong><\/h3>\n
Oat cookies \u2013 for snacking<\/strong><\/h3>\n
Oat pancakes<\/strong><\/h3>\n