Can I have oats for breakfast

Oatmeal - everything you should know about it

January 9, 2020

oatmeal, the domestic superfood, is made from the seed oats and is one of the Staple foods. Oatmeal is a full grainas they are made from whole grain and only non-edible parts are removed.

Oatmeal has become an indispensable part of a healthy breakfast on our breakfast tables. Also in the Sports nutrition, for example in muesli bars oats an important part.

Oats are considered a superfood and have been proven to help while losing weight and has many health benefits for the human body. You can also make many different delicious recipes with oat flakes.

In the following article you will find out how you can lose weight with oat flakes, porridge and the like, what exactly oat flakes are and which ones delicious preparations and recipes you can easily implement yourself.

Overview

Do oatmeal help you lose weight?

Do you want to lose weight and live healthier? Then you should definitely include oatmeal in your diet. You can lose weight and live healthily with oatmeal.

If you Oatmeal for breakfastthen you supply your body with high-quality energy right at the start of the day. Oats are healthy and lowers cholesterol.

Because oats become one thanks to their long-chain carbohydrates and a large amount of fiber quick feeling of satiety leads​1​ and also boosts fat burning, oats and oatmeal are quite suitable if you want to lose weight.

However, it always depends on how consistently the diet is followed and how much you pay attention to certain basic rules, which, by the way, apply to all diets.

A one-sided diet can lead to nutrient deficiencies - so you should not only eat differently prepared oatmeal dishes during a diet. But you can with oatmeal and oats effectively prevent food cravings, even if you "only" integrate them into your normal diet.

Oat flakes and oats, for example, are ideal substitutes for snacks or small candies in between.

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Oatmeal for diabetes

Oatmeal is an ideal diet for people with diabetes in particular. In practically every diet guide for diabetics, oats can be found at the top. It is the complex colhydrates and fiber that also qualify oats as healthy. The high beta glucan content in oats is considered to be insulin-saving or insulin-friendly.

After eating oats, oatmeal and oat products, the blood sugar rises much less, because the beta-glucan in oats even inhibits this effect. Since the natural insulin production in diabetics is inhibited, works poorly or no longer exists (depending on the manifestation of the diabetes disease), this is a more than positive effect of oats.

According to a study by the European Food Safety Authority - EFSA, “Oat beta-glucan has been shown to lower blood cholesterol levels. Lowering blood cholesterol with oats can reduce the risk of (coronary) heart disease. "​2​

Can Oatmeal Lower Cholesterol?

Oatmeal is a cholesterol lowering agent. Oatmeal actively helps to keep blood lipid levels balanced. Cholesterol and triglycerides are essential components of the blood.

Nevertheless, excessively high cholesterol levels contribute to the fatty tissue of blood vessels. The long-term consequences are deposits in the vessels, which can lead to heart attacks or strokes. Here, too, the beta-glucan is the proportion in oats that has a positive effect. The beta glucan​3​ in oats, in addition to water, bile acid also binds in the body, which fulfills the task of a fat solvent in the body. This process naturally consumes cholesterol.

If you eat a portion of muesli, porridge or porridge, you will find around three to five grams of beta glucan in it. If you regularly eat the oat products mentioned, a positive effect can be measured after a short time.

Why are Oatmeal especially as a sports food?

Due to their balanced nutrient distribution, oatmeal is ideal as a breakfast food. Thanks to their high nutritional value, oatmeal is also an ideal sports food. They provide the body with high quality vitamins and important minerals, while at the same time they have a high satiety effect.

This means that even small amounts of oat flakes - whether in muesli, porridge, porridge or in a bar - are enough to create a feeling of satiety that lasts for a long time without activating fat storage thanks to the complex carbohydrates would.

The type of preparation you should take before or during exercise depends primarily on how much time there is between eating and exercising.

Oatmeal is one of the long-chain carbohydrates that are ideal if you have before exercise have a few hours to digest. Then offer yourself Dishes with a high proportion of oatmeal such as our oat porridge.

If it has to go faster, then short-chain carbohydrates such as sugar (dextrose as well as table sugar) are more suitable. After exercising, the body needs carbohydrates and protein again.

Did you know that oatmeal is called "oats" in English? Overnight oats or the oatmeal are nutritional classics and are considered to be the forerunners of bread.

You are stung by the oats!

Everyone knows this quote. The so-called "oats" are not only healthy, they give you pure energy. This does not only apply to us humans. Workhorses were put on their oat sacks before heavy work and during breaks to give the workhorses plenty of energy. It is similar for us humans. Oats are also very popular in endurance and weight training.

Are Oatmeal Really That Healthy?

Oats are absolutely healthy. Through the gentle extraction process stay with the oatmeal as well as get all the nutrients. So it's not for nothing that they are a healthy basis for muesli, porridge, porridge and other dishes such as granola bars or overnight oats.

Oats or porridge are particularly suitable as breakfast. Of course, you always have to consider how much sugar is added to finished mixtures, which is of course less healthy. Need more reasons to eat oatmeal? Then here are six reasons why oatmeal is healthy.

Also are oatmeal gluten free and vegan and stand out for their easy and versatile preparation from what makes oatmeal the ideal component of various nutrition plans and diets - by the way, also for allergy sufferers.

Porridge or porridge is a real pick-me-up, especially for breakfast. You can find out how many oatmeal you should eat per day in the article.

What is oatmeal good for?

In addition to a high nutritional value and a quick saturation effect, oat flakes also have other scientifically proven advantages:

  • Oatmeal are good for the stomach and intestines and support digestion
  • oatmeal lower blood sugar levels
  • oatmeal help lower cholesterolto lower
  • The copper and vitamin B contained in oat flakes ensure healthy hair and nails (as part of skin care products, they can also contribute to healthy and clear skin)
  • Beta glucan in oats is healthy for the heart​4​

When it comes to vitamins, minerals and trace elements, oatmeal is a superfood:

Oats contain that in abundanceVitamins B1, Vitamin B2, Vitamin B6 as Vitamin K and Vitamin E.. Likewise are Iron, calcium, potassium, phosphorus, magnesium, copper, zinc, manganese and selenium contained in oatmeal. And all of this can be enjoyed in a delicious porridge, porridge or muesli.

Oatmeal - Calories, nutritional values ​​and ingredients

Nutritional table - sugar content in oats

In the following table you will find the oat content of energy and single and double sugars per 100 g of oats.

How many calories are there in oatmeal?

Oatmeal is relatively high in calories because of its high energy density. 50 grams of oat flakes (about one serving) contain around 170 calories. But, even one serving of oatmeal is enough for a filling meal. Therefore, oatmeal is also a very good way to lose weight.

What are oatmeal?

oatmeal As a grain product, belong to the staple foodswhich, in addition to cereals, also include tubers, legumes and fruits. Since they are obtained from the whole grain of the Saathaf, they are also considered whole grain.

During the extraction process, the outer layers and the inedible parts of the oats are removed, leaving a high-quality core with a high proportion of carbohydrates, protein and unsaturated fatty acids as well as soluble fiber.

This makes oat flakes particularly suitable for a healthy start to the day and as a nutritious alternative to snacks in between.

Incidentally, oat bran is obtained from the outer layers of the oat, which differs in appearance and properties from the flakes.

Where do oatmeal come from?

As the name suggests, will be Oat flakes obtained from oats. For this purpose, the raw grain is mechanically "freed" of straw, possibly inedible elements and the so-called husks, a kind of protective skin, before it is treated with steam and then with dry heat.

The dry heat in the manufacturing process is important in order to get the typical nutty aroma out of the end product oats. The heat inhibits the activity of certain enzymes that could lead to a bitter taste if the oatmeal is stored for a long time.

Your typical shape The oatmeal is finally obtained by adding the oat kernels flattened between two rollers become. There are different types of oat flakes, which differ depending on the manufacturing process.

Large leaf flakes, such as those found in muesli, for example, are made from whole grain, while Small leaf flakes are made from already chopped oats and swell faster if you soak them - however, these should not be confused with the oat bran obtained from the outer layers.

What is the difference between oatmeal and oat bran?

While oatmeal is the kernel extracted from the raw grain and rolled flat, the Oat bran made from the outer layers as well as the seedlingthat are shredded for this purpose.

Although the outer layers and the seedling only make up around 30 percent of the total oat grain, around are concentrated here 85 percent of the vitamins, 80 percent of the minerals, 60 percent of the protein and 85 percent of the important dietary fiber - The latter are also particularly good for maintaining a healthy intestinal flora.

The oat bran differs from the oat flakes not only in terms of the extraction process and purely visually, but also in terms of taste and nutritional value.

What the flakes and bran have in common is that they are considered healthy superfoods and can be processed in a variety of ways in various forms, whether as porridge, oatmeal, in muesli or as part of bread or muesli bars. You can incorporate oat bran into your diet as well as oatmeal, but here, too, it is always important to do everything with measure and goal. A balanced diet is important when eating or eating.

If you want to eat oat bran as an alternative to oatmeal for breakfast, you can use this recipe, for example: Chocolate Pudding Oats with Walnuts.

What does the right preparation of oatmeal look like?

There are many different ways to prepare oatmeal. Just find out which kind tastes best for you and be inspired by our oatmeal preparations. Here are some tips and tricks for preparing oatmeal properly.

Why should one Soak oatmeal?

Oat flakes are just as digestible dry as in water or milk softened. You are also welcome to use milk alternatives such as almond milk, rice milk, oat milk in addition to the flakes. Soaking not only changes the consistency, it also reduces the phytin content. Since this acid binds minerals such as iron, calcium, magnesium and zinc, these nutrients are withheld from the body.

A reduced phytin content can be achieved after just 30 minutes of soaking and enables a better absorption of important nutrients for your body. Raw foodists in particular should pay attention to this, as the relatively unbalanced diet with nuts and legumes can deprive the body of important nutrients in the long term.

Apart from that, it is basically entirely up to your taste whether and how long you soak oats or oats before preparation and whether you use water or milk, whether cow milk, soy milk, almond milk or coconut milk. At first, the flakes in the water may be a bit strange for breakfast - but that will soon subside.

By adding water, you can do without unwanted fats in the milk or, if you are lactose intolerant, you can not do without the benefits of the flakes.

Cook oatmeal

Unlike soaking, cooking oatmeal has it no influence on the phytin content. Also go Vitamins lost through heating. Oat flakes for muesli or as overnight oats are not cooked.

Heating is only necessary if you like to eat porridge - which is now on everyone's lips as porridge. Here, too, it is up to your preferences whether you use water or milk for your oats.

Video instructions for preparing oatmeal - porridge

Oatmeal for breakfast

Oatmeal is not least characterized by the fact that it has a long shelf life and can be prepared quickly and easily. You can mix them with other ingredients to make your own personal muesli or, if that's too time consuming, buy ready-made muesli varieties. There are a number of recipes you can make at home.

Like muesli, granola consists of various ingredients in addition to oatmeal. In contrast to muesli, however, the flakes of granola are roasted with honey or raw sugar until they are brown and crispy. Granola is often made into bars, but mixed with milk it also tastes great for breakfast.

Even those who have got a taste for porridge and oats can choose between sweet or salty and between water and milk. Just like the classic muesli, porridge is versatile and knows hardly any limits when it comes to its preparation. However, the basis is and will remain the oats.

If you don't feel like preparing your breakfast in the morning (even if it's as quick and easy as with muesli or porridge), then overnight oats might be the right alternative for you.

As the name suggests, the oatmeal is soaked overnight with other ingredients and you only need to reach into the fridge in the morning.

Recipes - Delicious oatmeal recipes to make yourself