Oatmeal is considered a superfood and is in vogue. No wonder: they are good for the heart and intestines, protect the immune system and are even said to help with weight loss. We reveal what makes oatmeal a real all-rounder.
Whether as an ingredient in muesli, smoothies or savory stir-fries: There are many reasons why oatmeal should be a regular part of your diet. After all, oats are one of the healthiest grains around. It provides us with many important nutrients, including plenty of fiber, vitamins and minerals.
- Oatmeal keeps you full for a long time, preventing cravings. This is due in particular to the dietary fiber beta-glucan.
- Beta-glucans are also what lower cholesterol levels. So if you eat oatmeal regularly, you’re also doing your cardiovascular system some good.
- Oatmeal promotes the growth of healthy bacteria in the intestines. At the same time they stimulate digestion and help with gastrointestinal problems.
Are oat flakes fattening?
If you look at the nutritional table of oatmeal, you might be startled by the calorie content: There are a good 350 kilocalories per 100 grams. But oatmeal is anything but a fattening food. On the contrary, they can even help with weight loss.
For a portion of oatmeal in the morning lasts until lunchtime instead of. This is due to the complex carbohydrates and fiber contained in the whole grain product. The body needs more time to digest the long-chain carbohydrates.
In addition, the blood sugar level rises only slowly. So we feel fuller for longer and don’t get hunger pangs.
Oatmeal is good for diabetics
It is mainly thanks to the soluble fiber beta-glucan that blood glucose levels do not skyrocket. The mucilage swells well and forms a viscous mass. From this the sugar can be dissolved out only gradually. This makes oatmeal an ideal breakfast, especially for diabetics.
However, not all packages in stores are free of problem substances. For example, our oatmeal test showed that some oatmeal is contaminated with nickel and mold toxins, among other things. We even advise against three products altogether. Read more here: Oatmeal test: nickel, mold toxins and mineral oil found.
Oatmeal lowers cholesterol levels
Oatmeal can also reduce cholesterol levels in the blood. They therefore have a blood pressure-lowering effect and can reduce the risk of cardiovascular diseases such as heart attacks or strokes.
More specifically, beta-glucans lower harmful LDL cholesterol by binding bile, which contains large amounts of cholesterol, in the intestines.
In this way, LDL cholesterol is excreted in the stool instead of re-entering the bloodstream. If you want to benefit from this effect, you should eat around three grams of beta-glucan a day – that’s around 80 grams of oatmeal a day.
Oatmeal protects the immune system
But oatmeal contains another substance that contributes to a more balanced cholesterol level: The antioxidant avenanthramide, which comes from the group of polyphenols. It prevents harmful LDL cholesterol from oxidizing and thus depositing in blood vessels.
In addition, avenanthramide can counteract inflammation as well as itching. In general, antioxidants such as avenanthramide are said to support our immune system and protect us from free radicals.
By the way, avenanthramide works better when combined with vitamin C. For this you can simply add fresh fruit to the oatmeal muesli – this additionally strengthens the immune system.
How oatmeal affects the stomach and intestines
Oatmeal is extremely good for the intestinal flora: It is a probiotic food and thus promotes the growth and activity of important bacteria in the intestine. In addition, oatmeal (porridge) is a proven home remedy for gastrointestinal complaints. It helps for example with stomach pain, flatulence and diarrhea.
Because the dietary fibers it contains lie down like a Protective layer via the mucous membrane. This calms the stomach and intestines. Since oatmeal is easily digestible, it is also suitable as a Schonkost for people with irritable bowel syndrome.
At the same time, the dietary fibers stimulate digestionThey swell in the intestine and thus increase the stool volume. Thus, oatmeal can also help with constipation. However one should drink much, so that the ballast materials have enough liquid for swelling. This requires about 1.5 to 2 liters per day.
Oatmeal provides beautiful skin and nails
A bowl of oatmeal a day provides us with quite a few nutrients. The flakes contain a particularly high amount of B vitamins such as biotin (vitamin B7) as well as zinc, silicon and copper. These substances are important for healthy skin, hair and nails.
In addition, oats have a high content of vitamin B1 and B6 – both strengthen our nervous system and metabolism. In addition, the cereal contains vital minerals such as iron, magnesium and calcium. Thus it supports the blood formation and is good for the bones. Also Vegan or athlete, who want to build their muscles are well advised with an oatmeal breakfast. Because the flakes are rich in proteins.
By the way, oatmeal is quite high in fat, but it is also high in fat. But these are mainly unsaturated fatty acids, which are considered very healthy. For example, they are supposed to prevent cardiovascular diseases.
Are soaked oatmeal healthier?
Basically, it is not necessary to soak oatmeal, i.e. oatmeal that is left to soak overnight. But it can still be worthwhile. Because oats contain Phytic acid: It binds minerals and trace elements such as iron, calcium, magnesium and zinc. This allows the body to absorb these nutrients harder to absorb.
However, if the oatmeal is not used before eating for soaked for at least 30 minutes, reduces the phytic acid content. Also digestibility is thereby increased. Overnight Oats – that is, oatmeal that is soaked overnight – is currently very popular, for example.
By the way, it doesn’t matter whether you eat the oatmeal in "normal" or in "normal" form or vegan milk or. Soak yogurt. The flakes swell well even in animal-free products and in water. However, boiling cannot replace soaking: Vitamins are lost as a result.
Is oat gluten-free?
Oats are not gluten-free. But he is considered to be low in gluten. Because unlike, for example, to wheat, it contains significantly less gluten. However, oats are usually contaminated with gluten-containing grains.
This is due, among other things, to the fact that the different types of grain are transported and processed in the same machines are. People who suffer from celiac disease (gluten intolerance) should therefore only buy oatmeal that is specially labeled as gluten-free – this is produced according to strict guidelines.
For those who prefer to do without oats altogether, Quinoia, amaranth, lupin and millet flakes are delicious and healthy alternatives.