This brings the healthy power cereal for digestion and well-being
Anyone who only thinks of the horse for the horse is wrong. Hafer is also a valuable grain for us humans – and particularly cheap for our intestine! In addition to large quantities of minerals such as calcium, magnesium and phosphorus, trace elements below iron, zinc and copper, vitamin B1 and K, fol and silica are also included. In addition, oats score with his content of biologically high -quality proteins. And he is considered « gluten -free », which means that it is usually well tolerated by people who have to eat gluten -free.
The carbohydrates contained are mainly made of strength. These long -chain sugar molecules are more slowly absorbed by the body than sugar, let the blood sugar level slowly rise and fill you up. If oats are heated and then cools down again, so -called « resistant strength » forms from part of the strength (around 20 percent). It is not broken down by our digestion, but benefits the bacteria located in the large intestine and the intestinal mucosa and acts similarly to fiber: protects against inflammation, has a positive effect on fat loss and regulates metabolic activity.
In the case of fiber, the oats are very far ahead
Speaking of fiber: Here too, oats are very far ahead! Up to 12 grams of it are included in 100 grams. The approximately 54 percent insoluble fiber is particularly favorable for our digestion and effectively against constipation. They are not digested, but swell (with sufficient fluid intake – do not forget drinking!) And thus increase the stool volume. This ensures a quick intestinal passage and rapid excretion.
The soluble fiber in the oats are largely something very special: Beta-Glucane, otherwise only in barley. These mucus-forming fiber protect the intestinal mucosa and have a positive effect on blood sugar, insulin and cholesterol levels. With around seven percent, the fat content is the highest of grain, but it is mostly valuable, simple and polyunsaturated fatty acids.
Oatmeal are particularly healthy for breakfast
Hafer usually comes on the table in the form of oatmeal in the muesli. The best thing about it: you eat whole grain! Because the flakes are always made from the whole grain. An elaborate procedure, because first the grains are freed from the spelled (except for less frequently grown naked naked), then steamed, rolled and dried (remedied). This extends the durability of the flakes (fat -reducing enzymes are inactivated) and the special nutty taste is formed (marking aromas are responsible for this).
The warm porridge, also known as Porridge, has his lover Just like « overnight-oats », breakfast porridge pulled overnight from oatmeal or squeezed oat granules. Whether with water, fruit juice, milk and dairy products or alternatives- oats can be prepared in many ways.
As a groats or whole grain, it is suitable as a side dish, insert in the soup or for casseroles. Only for baking is oats due to the lack of adhesive white only to a limited extent. If you mix with wheat, spelled or other baking -capable flours, you can achieve good results. Even in liquid form, oats can be enjoyed – As an oat drink, it represents a milk alternative for many.
Conclusion: oats impresses with its many inner values, its positive effects on our body, its taste and versatility – so try it out!
To person: Anja Schwengel-Exner is a specialist advisor for food and nutrition at the Bavarian Consumer Center.
