Most people only eat oatmeal with their muesli. Up until the 19th century, oats were one of the most important staple foods and well-known for their healing properties. We’ll give you eight reasons why you should eat oatmeal more often.
06.09.2021, 09:3506.09.2021, 10:11
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Oat flakes provide more energy
From a nutritional point of view, oats are considered to be the most valuable grain. This is mainly due to its high protein and fiber content as well as the minerals and vitamins B1 and E. This combination ensures a regulated blood sugar level and a strong immune system. Athletes in particular can make use of this natural energy supply.
Oats promote beautiful skin
The B vitamins contained in the oatmeal not only provide more power, but together with trace elements such as zinc, manganese and copper also ensure strong fingernails and pure, healthy and beautiful skin. Just 40 grams of oat flakes – around three to four tablespoons – cover 20 percent of the daily requirement of zinc and copper.
Oatmeal is effective against gastrointestinal complaints
Oatmeal is still a tried and tested home remedy today. They can alleviate symptoms, especially in gastrointestinal diseases. The indigestible fiber contained in the oatmeal keeps the acidic gastric juice away from the mucous membrane like a protective layer. In addition, boiled oatmeal with water or milk stimulates digestion.
Glucan keeps blood sugar levels in check
“In oats, a special type of dietary fiber is particularly important, the beta-glucans,” explains Johannes Gottfried Mayer, head of the research group for monastic medicine at the Institute for the History of Medicine at the University of Würzburg. «Beta-glucans prevent a sharp rise in blood sugar levels. This is particularly interesting for people who suffer from type II diabetes. “
Studies have shown that insulin-dependent diabetics who have two oat days a month – days when their diet is primarily oat based – can reduce their insulin needs by a third. The effect of an oat day lasts for two to three weeks.
Oatmeal lowers cholesterol levels
And there are other factors that make the grain so healthy. The 4.5 grams of beta-glucan per 100 grams of oats protect the mucous membrane of the digestive tract, for example, says Silke Restemeyer from the German Nutrition Society. “In addition, beta-glucan presumably binds bile acids and promotes their excretion, so that the body has to fall back on cholesterol in order to form new bile acids.” Therefore, cholesterol levels go down with the consumption of oats.
Oatmeal is good for filling
Although oatmeal is high in calories – around 332 kilocalories per 100 grams – it doesn’t necessarily make you fat. On the contrary, they are even suitable for dieting. Because the fiber they contain will keep you full for a long time. These vegetable fibers regulate digestion and dampen hunger. The high protein content in the flakes can also help you lose weight. There are over ten grams of protein per 100 grams in oat flakes. This boosts the metabolism.
Oatmeal contains antioxidants
Antioxidants can lower blood pressure and reduce inflammation. In addition, they should support the immune system and protect against disease. In oats – and only in oats – are among other things the so-called avenanthramides. These can prevent damaging deposits in the blood vessels. In this way they contribute to the health of the blood vessels and the cardiovascular system.
This is how big the ideal portion of oatmeal is
In spite of all the enthusiasm for the health benefits, the same applies to oats: keep in mind, says nutritionist Inga Pfannebecker. She has written a book about oats: In “Porridge & Oats – Breakfast for the Awakened” she presents morning variations of the healthy grain. “Grain itself has a relatively high amount of energy, so of course you shouldn’t overdo it.” According to her, an ideal serving: 40 to 50 grams of oat flakes, which provide between 150 and 180 kilocalories.
Pfannebecker recommends eating oats with foods that contain protein – such as milk, quark or yoghurt. That’ll fill you up longer. “To make better use of the iron it contains, oatmeal should also be combined with vitamin C, for example with fresh fruit or juice.”
Recipe: banana and oatmeal cookies
You only need two ingredients to bake this healthy snack: bananas and oatmeal. For about a dozen cookies, mash a ripe banana with a fork. Mix in around 80 grams of oat flakes. You then use this mixture to form flat biscuits. Bake them for about ten minutes at 180 degrees on a baking sheet that you have lined with baking paper – done!