2023-12-15 19:53:28
For breakfast in muesli, in a smoothie or as a hearty patty for lunch – oatmeal is a mega food trend. How healthy is the superfood really, what should you pay attention to if you eat oatmeal every day – and who should avoid it?
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Oatmeal has been part of the human diet for centuries, especially in Europe. Currently they are considered a superfood, the Internet is full of recipes and diet tips that recommend eating oatmeal every day.
What exactly is oatmeal?
you will be made from raw oats: First, the oats are cleaned of straw and treated with steam for several hours and then with dry heat. This creates the typical nutty aroma. In addition, the heat treatment also weakens the activity of certain enzymes – so-called lipases. This prevents a rancid, bitter taste from developing during storage.
Then they will Oat kernels separated from the husks and rolled flat under great pressure: the resulting ones The herd are obtained from the whole grain, so that it is a whole grain product that still contains most of the nutrients. So there’s little to say against eating oatmeal every day.
Most healthy people can safely eat oatmeal every day because it is a nutrient-dense whole grain. (Photo: CC0 / Pixabay / congerdesign)
There are three types:
- Crunchy flakes or large leaf flakes are made from whole oat kernels, are quite al dente and swell the slowest when soaked and boiled.
- Delicate flakes or small leaf flakes are rolled from oat groats (small cut oat kernels) and swell more quickly.
- Melting flakes are rolled from oat flour, they dissolve immediately when stirred into liquid and are drinkable.
Nutrients and nutritional values
Oat flakes consist of around 70% (complex) carbohydrates, they are also a good source of protein (15%) and have a high content of unsaturated fatty acids and soluble fiber.
Oatmeal also contains a lot of minerals and vitamins: iron, phosphorus, magnesium, calcium, zinc as well as vitamin B1, vitamin B6 and vitamin E.
At 350 kilocalories per 100 grams, the calorie content is relatively high. However, this is no reason to worry because oat flakes are Whole grain product with lots of complex carbohydrates and fiber. The body therefore needs a relatively long time to digest the flakes and the blood sugar level only rises slowly. Through this A portion of oatmeal keeps you full for a long time and you don’t get any cravings.
What happens to your body when you eat oatmeal every day?
- Your digestion gets going: The fiber it contains swells in the intestines and thereby increases your stool volume. However, you should definitely drink enough so that the fiber has enough liquid to swell.
- Oatmeal can be used for beautiful skin, hair and nails ensure: The nutrients it contains – such as biotin, zinc, silicon and copper – are important for healthy skin, hair and nails.
- Your Nervous system and your metabolism are strengthened by the B vitamins it contains.
- Oatmeal supports this thanks to the minerals it contains Blood formation and the bones.
As with everything, of course it depends on the dose. Although there can be health benefits to eating oatmeal every day, the basic rule when it comes to nutrition is: the more balanced and varied, the better!
By the way: You can also make your own oatmeal
Oatmeal: This is the best way to eat it
Oat flakes are not only very popular, but also very versatile: whether sweet or savory – there is a suitable preparation form for everyone. However, there are things you should keep in mind when preparing:
- To absorb as much iron as possible, you should Soak oatmeal – preferably overnight: By soaking, substances that inhibit iron absorption (phytates) are partially broken down.
- If you like drinking coffee or black tea in the morning, you should let an hour passbefore you eat your oatmeal: The tannins contained in coffee and tea also inhibit iron absorption.
- A good combination is oatmeal and Fruits rich in vitamin C or a glass of orange, currant or sea buckthorn juice: Vitamin C increases the absorption of iron from plant sources.
- Set up as muesli pure oat flakes and supplement with nuts and fruits your choice. Compared to ready-made muesli mixes, you can avoid added sugar and additives and know exactly what is in your muesli. Read about it: Make your own crunchy muesli: This will make your muesli crunchy
If you want to know more about how to properly prepare food:
Who should avoid oatmeal?
People who at Celiac disease (gluten intolerance) sufferers should either avoid oatmeal or use products labeled as “gluten-free”. Because: Depending on Definition Although oats are considered to be low in gluten or even gluten-free, oats often come into contact with other grains containing gluten during processing (for example by using the same machines).
People who do not suffer from celiac disease but are sensitive to gluten usually tolerate oats very well.
Utopia recommends: prepare correctly and pay attention to the organic seal
Oatmeal is a valuable food with many healthy ingredients. If you eat an otherwise balanced diet and supplement it sensibly, eating oatmeal every day can be very healthy. In order to benefit as much as possible from the positive effects, pay attention to the correct preparation form.
It’s worth choosing the organic version from Germany when it comes to oatmeal because: In a 2022 study, Öko-Test found pesticides, mold and mineral oil residues in some products. With a few exceptions, the organic flakes performed better than the conventional products.
Kaufen: You can get organic oatmeal in organic markets, but also in many supermarkets. Since oatmeal stores well, you can also order bulk packs online and save on packaging (and often money). For example Bioaufvorrat or Biowinneralternatively also at Amazon.
** Links to sources marked with ** or underlined in orange are partly partner links: If you buy here, you are actively supporting Utopia.de, because we then receive a small part of the sales proceeds. More info.
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