Introduction:
Oats are one of the healthiest and most popular cereals. It is low in gluten and at the same time richer in nutrients than all other cereals. It tastes aromatically mild and slightly nutty.
Use/Preparation:
Oats go well with both savoury and sweet dishes. Oat flakes are usually prepared as muesli, porridge or overnight oats. It is also suitable in pastries such as muffins, biscuits and other baked goods. Savoury oatmeal can be made into fritters and used in casseroles or soups. Oatmeal is also frequently used in cooking.
Health:
The grain is a rich source of fibre, protein, vitamins and minerals. Especially B vitamins, iron, magnesium, zinc and silicon are contained in oats. The dietary fibre beta-glucan helps lower blood fat and cholesterol levels and may help reduce the risk of cardiovascular disease. Oats do contain gluten, but in small amounts and a less toxic form. Oats declared as "gluten-free" can also be incorporated into the diet of people with gluten intolerance. Due to the purine content, oats are less recommended for gout.
Alternatives:
Millet is particularly suitable as an alternative to oats. It is gluten-free, rich in silicon, iron and magnesium, and just like oats, it is available in the form of millet flakes. Amaranth and quinoa are also gluten-free and rich in iron and vegetable protein.
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| Average nutritional values | per 100 g |
|---|---|
| Energy (kcal/kJ) | 349/1468 |
| Fat | 7,1 g |
| Healthy fatty acids | 1,5 g |
| Carbohydrates | 56 g |
| Sugar | 1,1 g |
| Protein | 11 g |
| Salt | 0 g |
