Oats belong botanically to the family of sweet grasses (Poaceae). The seed oats or real oats (Avena sativa) that are cultivated as grain are known as oats in our language.
As far as an oat field is concerned, the demands of oats on the soil are low. Oats are cultivated as so-called summer grain and harvested from mid-August.
There are 25 different types of this cereal and it is a true, local superfood. Oats also play an important role as animal feed in agriculture.
Along with other cereals such as spelt, the grain is considered to be one of the healthiest cereals of all and is therefore a real “veteran” in healthy nutrition. In terms of nutritional physiology, oats are the highest quality grain grown in Europe/Central Europe.
What exactly is naked oats? The “naked” grain is almost husk-free and thus, in contrast to spelt oats, which has to be dehusked before use, the particularly important nutrients are retained. It is mainly used in the form of rolled oats. Naked oats in flake form are ideal for breakfast because they contain many minerals, calcium, trace elements, silicic acid and vitamins.
Whether as oat flakes in muesli or porridge, oat flour, oat groats, oat bran or in oat milk and oat drink, the grain is incredibly versatile. For us as a manufacturer of organic breakfast, oats are one of the most important ingredients – reason enough to take a closer look at the grain.
Why are oats so healthy?
In 2017, oats were voted medicinal plant of the year by a working group at the University of Würzburg. Particular emphasis was placed on the soluble dietary fibres, the quality of the carbohydrates, the protein composition, the unsaturated fatty acids and the B vitamins (vitamin B1) and minerals they contain.
Oats also belong to the group of whole grain products. Whole grain means that the germ and the shell are preserved during the manufacturing process. This means that the grain contains significantly more healthy nutrients.
When you hear the word “superfood”, you probably think of chia seeds, maca, physalis, barley grass or goji berries. It is wrong that oats are rarely found on these lists.
Oats: filling
Oats are high in fiber, which means they are digested slowly because the fibers swell in the stomach. This ensures that you feel full for a long time, but without the uncomfortable bloated feeling. A study on the topic “Dietary Fiber and satiety: the effects of oats on satiety” [2] supports the thesis that oats have a satiating effect.
At the same time, the blood sugar level remains constant and does not skyrocket, as is the case after eating a meal that is very high in sugar, for example, only to drop again immediately.
Digestive issues? Oats can help!
Oats are characterized by their high content of beta-glucans, which primarily improve digestion. This ingredient is part of the large fiber family found in this grain.
Naturally lower blood pressure and cholesterol with oats
Not only does the digestive tract benefit from the beta-glucans contained in oats, but the metabolism is also positively influenced. These dietary fibers bind bile acid, which subsequently leads to the breakdown of cholesterol.
Studies on oats also describe the ability of these dietary fibers to reduce the risk of high blood pressure, lipid metabolism disorders and heart disease.
Oats in diabetes therapy
A special feature of oats is their use in people with diabetes. The high fiber and beta-glucan content means that blood sugar levels rise only slowly, making it easier to control. In connection with this, the body also releases less insulin, which is why oats are often used in diabetes therapy and, consequently, in diabetes nutrition.
Doctors often prescribe “oat days”. These are days when you pay particular attention to eating oat products. This is usually spread over several days. The goal of this simple method is quickly established: it tries to reduce insulin resistance. Initial scientific studies have confirmed the benefits of the grain in diabetes therapy.
Oats in TCM
For those who have not come across the term TCM before, it stands for Traditional Chinese Medicine, an ancient science that is particularly seen in our part of the world as an alternative healing method and a supplement to Western medicine.
One part of it, TCM nutrition, follows the principle of the 5-element theory, according to which each food is assigned to one of the elements wood, fire, earth, metal and water according to its effect on the body and its taste.
According to TCM, cereals in general play a very special role in our diet. They are among the most important staple foods and, with their sweet taste, are said to support “our center”, i.e. to have a positive influence on the organs of the spleen and stomach. Most cereals are assigned to the element earth and, from a thermal point of view, are rather neutral to cool.
Oats also taste sweet (since they belong to the genus of sweet grasses) and are the warmest of all grains. Unlike most grains, however, oats are not associated with the element earth, but with metal.
It is said to have a positive effect on Qi – which, according to TCM, is our life energy – as well as on the kidneys, spleen and lungs. It is also said to strengthen the immune system and, thanks to its warming properties, is therefore ideal for including in your diet during the cold season.
Even if you suffer from spontaneous or night sweats, cold hands and feet, general exhaustion, obesity, diabetes or high cholesterol, you can alleviate your symptoms with an oat-based diet. According to TCM, you should avoid oats when it is hot outside, when you have a fever or if you tend to be hyperactive.
Is oat gluten-free?
People with allergies can definitely benefit from oats. In particular, people with celiac disease (gluten intolerance) can gain a lot of positive things from the grain. Many classic grains contain gluten and must therefore be avoided – oats, however, are in many cases tolerated.
In this case, it is important to ensure that the oats have not been mixed with wheat flour, although scientists are still not in full agreement on this. Studies from Sweden and Canada have shown that a small amount of oats is not harmful for the healing of the small intestinal mucosa, but studies from Germany advise against it.
At Verival, it is particularly important to us to produce guaranteed gluten-free breakfast products. All mueslis and porridges that carry our gluten-free seal are therefore subject to a strictly controlled five-step process.
How can I recognize oats?
You can recognize oats by the fact that it bears panicles instead of ears. The inflorescence of the oat is a panicle, which consists of numerous spikelets sitting on lateral axes. This is a distinguishing feature from other cereals. The size of the plant is measured at 0.6 to 1.5 meters.
What is made from oats?
Most oats are used as animal feed, and the strengthening grain is often used for horses in particular.
But the superfood is also becoming increasingly popular with humans. You can crush the oats to make oat flakes.
Oat flakes are easy to turn into delicious meals:
- oat flake soup
- porridge
- muesli
- bread
- desserts
- casserole
Which oats for oat flakes?
In principle, the seed oats, also known as real oats, are particularly suitable for oat flakes. Oat flakes are made by crushing the oats. The oats are dehulled before processing to remove the husks. However, the whole grain, including the germ and outer layers, is then used.
When buying and processing oat flakes, the quality of the oats is particularly important. It is therefore advisable to always buy organic oat flakes.
Nutritional information: oat flakes
Per 100 g oats:
| Calorific value in kJ | 1563 | Covering the daily requirement with 40 g oatmeal |
| Calorific value in kcal | 368 | 7.4% |
| Fat | 7.0g | 4.0% |
| – of which saturated fatty acids | 1.24 g | 2.4% |
| – of which unsaturated fatty acids | 5.34 g | |
| – of which oleic acid (omega 9, monounsaturated) | 2.77 g | |
| – of which linoleic acid (omega 6, doubly unsaturated) | 2.46 g | |
| Carbohydrates | 58.7g | 9.0% |
| – of which sugars | 0.7g | 0.3% |
| Fiber | 10 g | 13.3% |
| – of which beta-glucan | 4.5g | 60.0% |
| Protein | 13.5g | 10.8% |
| Salt | 0.02 g | 0.1% |
Oat bran – the best of the grain
The most nutritious components of the oat grain are found in the oat bran, the outer layer of the flake. It consists of the aleurone layer (= thin skin around the endosperm), the grain boundary layers and the seedling.
This means that oat bran contains the most valuable parts of the flake and is richer in nutrients than other parts of the whole grain due to its higher concentration. Thanks to its high fiber content, the blood sugar level rises only slowly when oat products are consumed and can therefore be better regulated.
Oat bran – the best of the grain
We love using oat bran as the basis for many of our porridge varieties, such as the popular blackberry porridge or the cocoa-sour cherry oat porridge, which we developed according to the 5-element theory, the nutritional philosophy of TCM.
Nutritional information Oat bran
| Calorific value in kJ | 1503 |
| Calorific value in kcal | 368 |
| Fat | 6.6g |
| – of which saturated fatty acids | 1.1g |
| Carbohydrates | 54.6g |
| – of which sugars | 1.3g |
| Fiber | 11.2g |
| – of which beta-glucan | 6.2g |
| Protein | 14.5g |
| Salt | 0.03 g |
The history of oats
Oats initially grew frequently as a weed in barley and wheat fields. It is therefore considered a secondary crop. The first early evidence of possible oat cultivation comes from the pile-dwelling settlements in Switzerland from the Bronze Age. Even then, the inhabitants of these settlements knew how to cultivate oats to their advantage.
It retained its position as the most important crop in the world until the High Middle Ages and was only subsequently replaced by the potato. It remained in the top three in this category until the 19th century.
Today, Russia, followed by Canada and Australia, are the largest oat producers in the world.
Oats thrive in all weathers
Oats and the climate
The grain is considered to be one of the most hardy species of all and can often survive storms and heavy rain. In general, oats prefer regions with higher precipitation, such as the foothills of the Alps, the low mountain ranges and coastal regions. In addition, the grain itself rights itself when it is bent over.
This means that oats can be grown in less favorable climatic locations – which is done, because it produces more consistent yields than other cereals when the weather has not been so favorable.
Oats and breakfast – a love story
Oats are more popular at breakfast than at any other meal. There are many ways to get your daily dose of oats in the morning. The best-known form of a healthy breakfast is the so-called oats, which are usually found in the form of homemade or ready-mixed muesli.
Porridge, on the other hand, can be prepared with both flakes and oat bran. A great advantage of oats is that they ensure a long-lasting feeling of satiety, which means that you can easily get through to lunch without having to reach into the snack box every few minutes.
So if you want to do something good for your health with ease in the morning, you can simply make yourself a delicious oat porridge. With the porridge mixes from Verival, the effort involved is minimal, because the delicious porridge is ready to eat in just a few minutes.
- Agostoni, Carlo; Bresson, Jean-Louis; Fairweather-Tait, Susan; Flynn, Albert; Golly, Ines; Korhonen, Hannu; Lagiou, Lagiou; Løvik, Martinus; et al. Scientific Opinion on the health-promoting properties of beta-glucan in relation to cholesterol levels and the reduction of risk of heart disease. URL http://www.efsa.europa.eu/de/efsajournal/pub/1885 . – retrieved 2020-05-27. — European Food Safety Authority – EFSA
- J Rebello, Candida ; O'Neil, Carol ; L Greenway, Frank: Dietary Fiber and Satiety: The Effects of Oats on satiety. URL https://pubmed.ncbi.nlm.nih.gov/26724486/ . – accessed 2020-07-03. — National Center for Biotechnology Information
- Redaktion, FETeV: Nachschlage-Tabellentool Zuckergehalte in Nahrungsmitteln . URL https://fet-ev.eu/tabellentool-zuckergehalte-lebensmittel/ . – Retrieved 2020-05-27. – Fachgesellschaft für Ernährungstherapie und Prävention
Frequently Asked Questions
Why are oats so healthy?
Oat flakes are good for blood formation (they provide a lot of iron), support the immune system, cell formation, ensure beautiful skin and nails, and support the gastrointestinal tract. People with diabetes or high blood pressure should incorporate this grain into their diet more often.
Which is better, oats or oatmeal?
Of all the common grains, oats are by far the most valuable and healthiest. Oats and, of course, oat flakes are low in gluten and at the same time significantly richer in nutrients than other types of grain. So you should definitely eat plenty of this grain. No matter in what form!
Are oats and oat flakes the same?
Oats, along with other types of grain such as spelt, are among the healthiest types of grain there are and are therefore a real staple of healthy nutrition. Oats (Avena sativa) are a type of cereal grass that grows in panicles. Oats can be recognized by the fact that they bear panicles instead of ears. The inflorescence of the oat is a panicle, which consists of numerous spikelets sitting on lateral axes. This is a distinguishing feature compared to other cereals. Most of the oats are used as animal feed, and the strengthening grain is often used for horses in particular. But the superfood is also becoming increasingly popular with humans. Oats are mainly processed into flakes, flour or semolina. To make oats, the grain of the oat is processed – or, more precisely, squashed.
What is the healthiest way to eat oats?
All types of oats are good! While raw (soaked!) oats retain more nutrients, cooked oats (porridge) keep you fuller for longer. If you want to lose weight with oats, the cooked version might be better for you. When milk is added, the absorption of iron from the oats is somewhat inhibited. When water is used, the iron can be better absorbed.
What should not be eaten with oats?
Cow's milk is less suitable for a number of reasons. For one thing, not everyone tolerates cow's milk, and some people experience bloating when eating oats with cow's milk. Water, tea or a plant-based milk can be used as alternatives. Furthermore, the calcium in cow's milk inhibits the absorption of iron from the cereal flakes. It is also better to use fresh fruit rather than dried fruit, as otherwise you may consume too much sugar from the dried fruit!
Which is better, oats or spelt?
There is a clear difference in fat content: spelt flakes come out on top here. They are considerably lower in fat than oat flakes. However, oat flakes contain more minerals and vitamins. In terms of vitamin content, oats are therefore slightly ahead: they contain particularly high levels of vitamins B1, B3 and B5. On the other hand, spelt flakes provide twice as much vitamin B6 as oats. This just goes to show how important a varied diet is.
