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Eating Oatmeal Every Day: Why the Grain is so Healthy

Eating a portion of oatmeal every day benefits your whole body. This is because oats outperform most other cereals when it comes to nutrients. Here you can find out what oatmeal can do if you are eating oatmeal every day.
In the clip: What happens in your body, when you eat oatmeal daily:

4 Facts About Oats

  • Oats belong to the sweet grass family. Experts distinguish between up to 30 different species. We mainly grow seed oats as a cereal.
  • After harvesting, the oat grains are cleaned, hulled (“de-hulled”) and flattened. This is how oat flakes are produced, which later end up on our breakfast table. They come in tender and crunchy varieties.
  • However, according to National Library of Medicine, only about 6% of Americans eat oatmeal daily, averaging 238g a day. It’s most popular with babies (14.3%) and older women (11.1%). The oat seed is one of the most healthful types of cereal. That is why it was named Medicinal Plant of the Year in 2017.
  • According to the USDA nutritional database, 100 grams of rolled oats have 389 calories1. These provide 66.27 grams of carbohydrates, 6.9 grams of fat and 16.89 grams of protein.

Superfood oat flakes: What their nutrients can do, when you are eating oats every day

💪 Thanks to complex carbohydrates, oatmeal provides long-lasting energy. Ideal for starting the day and also good for diabetes.

💪 Thanks to plant-based proteins, oatmeal keeps you full for a long time. This prevents cravings and helps you lose weight. Lemon water also helps with this.

💪 Thanks to fibre, oatmeal is good for digestion. A high-fibre diet prevents bowel cancer.

💪 Thanks to their high plant-based iron content, oats are a good source of iron for vegans.

💪 Thanks to their antioxidants and phytochemicals, oatmeal counteracts inflammation in the body.

💪 Thanks to silicon and biotin, also known as vitamin H, oatmeal gives nails, skin and hair more strength.

💪 Thanks to zinc, oatmeal supports the immune system. The trace element even helps to shorten infections.

💪 Thanks to beta-glucan, another fibre, oatmeal lowers cholesterol levels. This protects against cardiovascular disease.

The healthiest recipes with oats – To enjoy your oatmeal every day

Eating oatmeal every day is beneficial because it’s packed with fiber and protein, which can help keep you feeling full and energized throughout the day, support digestive health, and contribute to a balanced diet.
Eating oatmeal every day is beneficial because it’s packed with fiber and protein, which can help keep you feeling full and energized throughout the day, support digestive health, and contribute to a balanced diet.

Overnight oats: The oat flakes are not heated, but soak overnight with a little liquid (water, milk, yoghurt, plant milk, etc.) in the fridge. Soaking reduces the phytic acid content and the nutrients can be better absorbed by the body. The next morning, you can then refine the oatmeal to taste and eat it immediately (cold). The healthiest option!

Chocolate Chia Overnight Oats
The best recipe for Chocolate Chia Overnight Oats
Check out this recipe
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Porridge: To make warm porridge, boil oats with milk and a pinch of salt. Simmer for two to three minutes until the flakes become creamy and then refine to taste. This has no effect on the phytic acid, but the warm meal in the morning is particularly easily digestible. It can also be prepared in the microwave.

Mixed Berry Breakfast Quinoa Porridge
The best recipe for Mixed Berry Breakfast Quinoa Porridge
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Muesli: Oat flakes do not necessarily have to be soaked. You can simply sprinkle them over yoghurt or mix them with fruit if you’re in a hurry or like a crunch.

Sunflower Muesli
The best recipe for Sunflower Muesli
Check out this recipe
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Sprouted rolled oats: Unlike normal rolled oats, the grains here are only rolled once they have already started to sprout. This increases their nutrient content. They are eaten as muesli.


RAW or SPROUTED Oats – Which Is Healthier? – Food Is Medicine Series by Dr.Shive Live

The best Oats Recipes – Your Daily Oatmeal Delights:

Peanut Butter Oatmeal Cookies Recipe
The best recipe for Peanut Butter Oatmeal Cookies
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Blueberry Zucchini Oat Snack Cake
The best recipe for Blueberry Zucchini Oat Snack Cake
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Strawberry Pie with Oatmeal Cookie Crust
The best recipe for Strawberry Pie with Oatmeal Cookie Crust
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Baked Oats Recipe No-Flour and Vegan

Baked Oats Recipe Vegan with Blueberries
Baked Oats Recipe Vegan with Blueberries

Ingredients:
125 g rolled oats
1/2 tsp baking powder
1 pinch of salt
1 pinch of cinnamon
20 g coconut oil
125 ml oat milk
1 tbsp maple syrup
1 overripe mashed banana
125 g fruit (blueberries, apples, …)
Coconut oil for the baking dish

Preparation
Grease the baking tin. Mix the rolled oats, baking powder, salt and cinnamon.
Melt the coconut oil, whisk with the oat milk, maple syrup and mashed banana and pour over the oats.
Mix everything well (can also be done in a blender) and pour into the baking dish.
Top with fruit and bake for approx. 30 minutes at 356 F or 180 degrees.

Daily Oats for Tiny Tummies

Curious about introducing oats to your baby’s diet? Wondering when it’s the right time to add this wholesome grain to their menu? In our latest blog post, we unravel the mysteries behind feeding babies oatmeal – exploring the nutritional benefits, age-appropriate milestones, and expert tips to ensure a smooth transition to this hearty delight: Can Babies Eat Oatmeal everyday?

Get ready to discover why oats might just be the perfect addition to your little one’s culinary adventure!

Most frequent Questions:

What happens if you eat oatmeal every day?

Oatmeal is very healthy. They aid digestion and give you energy. Its ingredients also support the immune system, strengthen muscles, nerves, nails, skin and hair. And because oatmeal keeps you full for a long time, it also helps you lose weight.

What is the healthiest way to eat oatmeal?

You can make a classic muesli from oatmeal. Porridge is a little easier to digest. Overnight oats are particularly healthy: when soaked overnight, the phytic acid they contain breaks down. This allows the body to better absorb the nutrients in the oats.

Which is better, oatmeal with water or milk?

Milk improves the flavour due to the fat it contains and also provides calcium and protein. However, if you are lactose intolerant or vegan, you should opt for water or plant-based alternatives.

Can you eat oats raw in yoghurt?

You can simply add oats to yoghurt on their own. However, if you leave them to soak for half an hour, their phytic acid content is reduced. This makes the nutrients in the oats more readily available.

Is oatmeal carcinogenic or unhealthy?

Oats and oatmeal are generally healthy, providing beneficial nutrients and fiber. They can help lower bad cholesterol and have other health benefits. However, some oat products may contain contaminants like ochratoxin A or gluten, which could pose health risks. It’s advisable to choose tested products.

Sources:

Harvard Study about Oats: https://www.hsph.harvard.edu/nutritionsource/food-features/oats/
Consumer Lab Review Oat based Cereals: https://www.consumerlab.com/reviews/oat-based-cereals/oats/
MDPI Study about Health Benefits of Oats: https://www.mdpi.com/2304-8158/10/11/2591
Oatmeal Consumption: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997416/

Cristina C. RD LDN

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