Oats are the all-rounder among grains. In recent years, oats have experienced a real boom – and rightly so! Oat flakes are becoming more and more popular due to their healthy nutrients, fatty acids and all the other benefits they bring.
Almost everyone is aware of the health benefits of oats. Nevertheless, many people are still unsure about how to naturally incorporate oats into a healthy breakfast. This is probably because the flakes look so unassuming.
In this blog post, we will show you how to incorporate oats into your healthy breakfast – so that you too can enjoy all the benefits of this unassuming superfood grain.
Discover a healthy breakfast with oats
Oats – the healthy superfood
Everyone has heard that oats and porridge are really healthy, but few people know why exactly oats are considered a superfood.
Oats – full of unsaturated fats
Fat is an essential part of our diet and should therefore be included in every meal. Basically, we can distinguish between unsaturated and saturated fatty acids. Healthy fats are generally considered to be unsaturated fatty acids.
However, this does not mean that saturated fatty acids in small quantities cannot also be healthy. Saturated fatty acids act as messenger substances for our body. However, unsaturated fatty acids are particularly healthy, especially when they are polyunsaturated fatty acids. The body cannot produce polyunsaturated fatty acids. That is why it is particularly important not to forget the intake of food.
Omega-3 and omega-6 are particularly important fatty acids for our body. Oats contain both of these important fatty acids! Oats are also the most important source of protein among cereals – with a protein content of more than 13%.
Proteins and oats – the perfect combination
Oats are rich in plant-based proteins. That's another reason why we love them so much! For people who want to get most of their protein from plant-based foods, oats are a great source of protein. Plant-based proteins are often easier to digest, low in cholesterol and contain healthier fatty acids.
Oats – a grain full of complex carbohydrates
Carbohydrates are a no-go for many people. This is because sugar is usually consumed in the form of simple sugars, which cause blood sugar levels to rise rapidly and only satisfy you for a short time. Consuming too many simple carbohydrates can therefore lead to unwanted weight gain in the long term.
Carbohydrates are still the main source of energy for the human body. So when you eat carbohydrates, you should rather choose complex carbohydrates , which consist of multiple sugars. The molecular structure of complex carbohydrates is longer than that of carbohydrates made up of single or double sugars, and therefore has many positive effects on your body.
Complex carbohydrates keep your blood sugar levels more constant, keep you feeling fuller for longer and prevent hunger pangs. So why not start your day with oats and complex carbohydrates that will keep you feeling full for a long time? This is how you ensure the right start to the day – and as we all know, it's particularly important.
Losing weight with oats
Oats are considered to be the ultimate weight loss aid. The oat diet is considered by experts to be one of the best diets because the many nutrients and ingredients prevent deficiencies. On the oat diet, you should consume about 250g of oats per day.
The diet promises that you can lose weight without feeling hungry. It is important not to exceed the maximum total calorie count of 1300 calories per day.
Slow Carbs are the best Carbs
As the name suggests, the slow carbs diet is based on the low carb diet. However, the slow carbs diet is not about avoiding carbohydrates altogether, but only about consuming high-quality carbohydrates. The trick to this diet is that your body then accesses fat reserves for energy.
Oats also fall under this category of slow carbs, because they also contain only the good and very healthy complex carbohydrates.
Breakfast ideas with oats
1. porridge
Porridge is probably the most popular form in which oats are enjoyed today. There are also more and more types and forms of flakes. Porridge is particularly suitable for breakfast. Not only because oats are generally very healthy should you consider having porridge for breakfast.
From traditional Chinese medicine, we already know that warm food is very good for the body. And that also applies to porridge.
Porridge – the healthy oatmeal-based breakfast
The reason why porridge is considered such a healthy breakfast is because it has a variety of positive effects on your body and you.
The classic version of oatmeal not only contains the superfood oat flakes and thus plenty of healthy nutrients, but also satiates you for a long time and keeps your immune system fit.
2. Muesli
Muesli is the classic choice for breakfast. It is nutritious, easy to prepare and generally very tasty. What more could you want? With the right muesli, you can sweeten your morning – without necessarily having to eat sugar.
3. Overnight oats
Overnight oats are soaked oats overnight. The basic overnight oats recipe consists of oats, milk or water and fresh fruit. This porridge is prepared in a jar and simply placed in the refrigerator overnight. Cold porridge, so to speak. Perfect for those who are grumpy in the morning – anyone who is short on time in the morning but still wants a healthy breakfast.
4. biscuits and muffins
Biscuits and muffins probably make some people's alarm bells ring. Sugar, fat, chocolate – to use just a few buzzwords. But it's not quite like that, because there are also low-sugar and vegan options for muffins and biscuits.
Discover Verival porridges here
3 breakfast recipes with oats
But to give you a little inspiration, we'll give you a few delicious recipes right here. This is how your healthy breakfast with oats is bound to work:
Oat Hazelnut Cookies
Oat Hazelnut Cookies: The perfect combination of oats, which provides various nutrients, and hazelnuts, which are considered brain food. Health for body and mind.
Preparation time 10 min.
Cook time 15 min.
Total time 25 min.
Servings: 12 pieces
Calories: 175 kcal
Ingredients
- 125 g soft butter
- 1/2 tsp vanilla sugar
- 100 g sugar
- 30 g honey
- 1/4 tsp salt
- 1/2 egg
- 60 g flour
- 1/2 tsp. baking powder
- 50 g fine oat flakes
- 50 g ground hazelnuts
Preparation
- Preheat the oven to 180 degrees Celsius.
- Mix the butter with the vanilla sugar.
- Add the sugar, honey, salt and egg.
- Then add the flour, baking powder, oat flakes and hazelnuts.
- Mix everything together well and spread in small portions on a baking sheet lined with baking paper.
- Bake the biscuits for about 15 minutes.
- Leave the biscuits to cool.
Nutritional information
Calories: 175 kcal
Oats always play an important role for us at Verival. Not only are our oats always from local cultivation, but we also place a high value on sustainability when selecting the varieties. So our products like the strawberry chia porridge are the perfect home for the local superfood.
Our porridges are made without added sugar, which means we avoid unnecessary industrial sugar in our porridges, making them even healthier. They are also vegan, gluten-free and lactose-free. What's more, our porridge is rich in plant-based proteins! So if you are looking for healthy sources of protein, our porridge is the perfect choice.
Our Sport Protein Porridge Cocoa-Banana is perfect for athletes. With our sports porridge, you already cover 20% of your daily protein needs. With gluten-free oat bran, sunflower protein, pumpkin seed protein and flaxseed, you are well supplied with plant-based proteins.
