Oats are true all-rounders and contain important nutrients for a healthy and balanced diet. Many dishes today would be unthinkable without them – and for good reason! You can use them in the kitchen as a true all-rounder.
This local superfood is particularly good for a powerful start to the day at breakfast time. In this article, you will learn why an oat diet is ideal for losing weight, what makes the little flakes so popular and what delicious dishes you can conjure up from oat flakes.
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What makes oat flakes so popular?
Oat flakes are particularly popular because they are cheaper than other superfoods, but they are in no way inferior to them! You can use the flakes to prepare a variety of delicious and varied dishes, such as overnight oats, Bircher muesli, porridge or shakes. These not only taste delicious, but also provide your body with important nutrients.
What's more, you can buy them in bulk and store them for up to a year without them going off. They also help with many illnesses, such as diabetes, because they contain beta glucan. In general, the nutritious grain has a positive effect on the heart and circulation. 1
The National Center for Biotechnology Information (PubMed.gov) has published a study – Dietary Fiber and Satiety: The Effects of Oat Beta-Glucan on Satiety. Although more detailed studies are needed to provide more precise details, everything points to the fact that oat beta-glucan has an extremely positive effect on satiety.
“However, the lack of standardized methods for measuring viscosity and the inherent nature of appetite make it difficult to determine the reasons for inconsistent results of the effects of oats on satiety. Nevertheless, the majority of evidence suggests that oat β-glucan has a positive effect on the perception of satiety.” 2
How can oats help you lose weight?
Especially if you want to lose weight, oats are ideal. They contain soluble fiber, beta glucan and vitamins (vitamin K, vitamin B1). They provide your body with essential nutrients such as zinc, biotin, magnesium, iron and manganese. They are very filling and particularly good at lowering your blood sugar level. This prevents hunger pangs and at the same time boosts your fat burning. Oats contain many complex long-chain carbohydrates.
Another advantage is their high protein content. About 100 grams of oats contain 14 grams of protein. This breakdown helps you lose weight tremendously. And oats also provide the right soluble vitamins for healthy hair and nails. However, as with all diets, you should pay attention to how consistently you follow it and at the same time keep an eye on not getting a nutrient deficiency from an unbalanced diet. If you keep this in mind, the oat diet can help you lose a few pounds and lead a healthier life! Read on for five reasons why you should opt for a warm breakfast when losing weight.
What are the different types of oatmeal?
When it comes to oatmeal, a basic distinction is made between tender and coarse flakes. The whole grain is used for the coarse flakes. When you cook or soak it, it swells more slowly than delicate oats. The delicate flakes are made from the oat groats, i.e. the crushed oat grain. They are particularly suitable for dishes for which you don't have much time, as they swell more quickly. Then there are the quick-cooking flakes, which are rolled out of oat flour.
Here are some delicious porridge recipes
Great tips for oatmeal dishes – ideal for losing weight
Oatmeal is particularly popular as a healthy breakfast dish. You can try a variety of different oat preparations.
Overnight oats
Oats taste especially delicious as overnight oats. You soak the filling flakes with milk or yogurt in the refrigerator overnight. The next morning, your healthy breakfast is ready. You can garnish the overnight oats with fruits, seeds, nuts or spices and enjoy them straight away.
Muesli
Of course, you can also stir them into your muesli. Or you can make your own muesli with oats, nuts and dried fruit. There are no limits to your imagination.
Bircher muesli
This classic Swiss muesli is based on oats and is a healthy power mix. To prepare Bircher muesli yourself, soak the oats in milk with a squeeze of lemon overnight in the fridge. In the morning, add freshly grated apple, a little honey and yoghurt. Your healthy Bircher muesli is ready. This is one of the many delicious options that can help you lose weight.
Porridge
If you like a warm breakfast of oats in the morning, you can make a filling porridge. All you need to do is add a little water or milk to your desired amount of flakes and bring to the boil, stirring constantly. Here, too, you can let your creativity run free.
For example, stir in de-oiled cocoa powder for a chocolaty flavor. You can then garnish your finished porridge with fresh fruit, a handful of nuts or chia seeds.
Shakes
If you're in a rush in the morning and just need something to take with you, then oats and fruit make a great healthy shake. Here, too, they can have a positive effect and keep you full for a long time.
As you can see, the oat diet is a real all-rounder and there are many delicious variations that you can try for your next breakfast.
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- Dietetic Products N EFSA Panel on, Allergies (NDA). Scientific Opinion on the substantiation of a health claim related to oat beta glucan and lowering blood cholesterol and reduced risk of (coronary) heart disease pursuant to Article 14 of Regulation (EC) No 1924/2006. EFSA Journal . 2010;8:1885. doi: 10.2903/j.efsa.2010.1885
- Rebello CJ, O'Neil CE, Greenway FL. Dietary fiber and satiety: the effects of oats on satiety. Nutr Rev . Published online January 2, 2016:131-147. doi: 10.1093/nutrit/nuv063
