Oats (Avena sativa)

OriginFrom weeds to animal feed

Oats came north as a weed in wheat and barley fields - and prevailed against them in the cool, damp climate.

Wild oats grew in the Near East alongside wheat and barley. As agriculture spread to the cooler, wetter climate of Northern Europe, oats thrived there better than their host plants and became a cultivated crop itself around 3,000 years ago. In Scotland, Ireland, and Scandinavia, porridge was a staple food for centuries.

The English scholar Samuel Johnson quipped that oats were horse feed in England and human food in Scotland – to which a Scotsman is said to have replied that this was why England had such good horses and Scotland such good people. Today, oats are experiencing a comeback in the form of oat milk, overnight oats, and porridge.

To useWhat oats do for you

Oats provide complex carbohydrates, around 13 percent protein, fiber, magnesium, zinc, iron, B vitamins and a particularly high amount of... Beta-glucan - a soluble fiber that forms a viscous gel in the intestine. This gel binds bile acids and slows down sugar absorption.

The effect is well documented: A meta-analysis of 28 controlled studies found that 3 g of oat beta-glucan per day lowers LDL cholesterol by approximately 0.25 mmol/l. The EU has approved the claim that oat beta-glucan lowers cholesterol levels and reduces the post-meal rise in blood sugar. In diabetology, "oat days"—two days consisting almost exclusively of porridge—are used under medical supervision for severe insulin resistance; the idea dates back to the physician Carl von Noorden around 1900.

Externally, oats are a proven skin remedy: Finely ground, colloidal oats are approved in the USA as a skin protectant and relieve itching in dry skin and neurodermatitis; Commission E describes oat straw baths for itchy skin diseases.

IngredientsThat's what's in the oats

Oat flakes contain approximately 60 percent carbohydrates, 13 percent protein, 7 percent fat (more than other grains) and 10 percent fiber, of which about 4 to 5 percent is... Beta-glucan. In addition, it contains magnesium, zinc, iron, manganese, thiamin, biotin and the avenanthramides typical of oats, which are anti-inflammatory polyphenols.

Oats do not contain gluten in the strict sense, but Avenin, Oats are generally well-tolerated by most people with celiac disease. However, commercially available oats are often contaminated with wheat or barley; those with celiac disease should only use certified gluten-free oats and only after consulting a doctor.

Enhanced combinationsWhat makes oats stronger

Oats are the foundation of breakfast - with fruit, nuts and seeds it becomes complete.

What contradicts itselfIt's best to avoid these combinations.

In the kitchenWhere he belongs

• PorridgeWith water or milk, cinnamon, apple, nuts.
• Overnight OatsSoaked overnight in yogurt or milk.
• Bircher muesliWith grated apple and nuts.
• Oat pattiesWith vegetables and herbs.
• Oatmeal soupSavory with vegetables, or as a mucilage for stomach ailments.
• GranolaHome-roasted with a little honey.
• OatcakesWith banana instead of sugar.
• oat breadWith oatmeal and yogurt.
• Oat drinkMix the oat flakes with water and strain.
• oatmealFor sensitive stomachs.

As a home remedyOat bath for itchy skin

Ayurveda & TCMWhat the old systems say

Warning noticesWhen you should be careful

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

Related to the topicRead on and cook along!

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