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    "title": {
        "rendered": "Oats (Avena sativa)"
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        "rendered": "<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Oats (Avena sativa)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Avena sativa<small>Grasses (Poaceae)<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">is used<\/div>\n<div class=\"v\">Grains, flakes, bran, straw<small>Straw and green herbs as medicine<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Mild, nutty<small>roasted stronger<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Origin<\/div>\n<div class=\"v\">Western Asia, as a weed<small>in Northern Europe as a cultivated plant<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">Beta-glucan<small>It has been proven to lower cholesterol.<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">gluten<\/div>\n<div class=\"v\">Contains avenin<small>Many people with celiac disease can tolerate pure oats.<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Oats are one of the most thoroughly researched foods: 3 g of beta-glucan a day \u2013 about 60 to 80 g of rolled oats \u2013 has been proven to lower cholesterol, and the EU permits precisely this claim. Rolled oats are filling, and oat baths soothe itchy skin. A staple food that lives up to its reputation.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>From weeds to animal feed<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/lebensmittel-hafer.jpg\" alt=\"Haferflocken in einer Holzschale auf einem Brett\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">Oats came north as a weed in wheat and barley fields - and prevailed against them in the cool, damp climate.<\/p>\n<p class=\"ea-drop\">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.<\/p>\n<p>The English scholar Samuel Johnson quipped that oats were horse feed in England and human food in Scotland \u2013 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.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What oats do for you<\/h2>\n<p class=\"ea-drop\">Oats provide complex carbohydrates, around 13 percent protein, fiber, magnesium, zinc, iron, B vitamins and a particularly high amount of... <strong>Beta-glucan<\/strong> - a soluble fiber that forms a viscous gel in the intestine. This gel binds bile acids and slows down sugar absorption.<\/p>\n<p>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, &quot;oat days&quot;\u2014two days consisting almost exclusively of porridge\u2014are used under medical supervision for severe insulin resistance; the idea dates back to the physician Carl von Noorden around 1900.<\/p>\n<p>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.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>3 g<\/b><span>Daily intake of beta-glucan lowers cholesterol.<\/span><\/div>\n<div class=\"ea-zahl\"><b>60 - 80 g<\/b><span>Oat flakes provide approximately this amount<\/span><\/div>\n<div class=\"ea-zahl\"><b>\u2013 0,25<\/b><span>mmol\/l LDL reduction (meta-analysis, 28 studies)<\/span><\/div>\n<div class=\"ea-zahl\"><b>around 1900<\/b><span>Carl von Noorden invented the oat cure for diabetes<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>That&#039;s what&#039;s in the oats<\/h2>\n<p>Oat flakes contain approximately 60 percent carbohydrates, 13 percent <strong>protein<\/strong>, 7 percent fat (more than other grains) and 10 percent fiber, of which about 4 to 5 percent is... <strong>Beta-glucan<\/strong>. In addition, it contains magnesium, zinc, iron, manganese, thiamin, biotin and the avenanthramides typical of oats, which are anti-inflammatory polyphenols.<\/p>\n<p>Oats do not contain gluten in the strict sense, but <strong>Avenin<\/strong>, 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.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes oats stronger<\/h2>\n<p>Oats are the foundation of breakfast - with fruit, nuts and seeds it becomes complete.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">cholesterol<\/span><\/p>\n<div class=\"mit\"><i>daily<\/i> 60\u201380 g<\/div>\n<p>The effect requires regularity - a portion of oatmeal or oat bran every day.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Blood sugar<\/span><\/p>\n<div class=\"mit\">with <i>Nuts &amp; Yogurt<\/i><\/div>\n<p>Protein and fat further slow down the rise in blood sugar.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Omega-3<\/span><\/p>\n<div class=\"mit\">with <i>Flaxseed &amp; Walnut<\/i><\/div>\n<p>Ground flaxseed and walnuts in the porridge.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Technology<\/span><\/p>\n<div class=\"mit\"><i>Overnight Oats<\/i><\/div>\n<p>Soaked overnight - more resistant starch, creamy without cooking.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">The taste<\/span><\/p>\n<div class=\"mit\">with <i>Cinnamon &amp; Apple<\/i><\/div>\n<p>The classic - sweet without sugar.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Hearty<\/span><\/p>\n<div class=\"mit\">as <i>Patty &amp; Soup<\/i><\/div>\n<p>Oat flakes bind patties and make soups creamy.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">Celiac disease<\/span><\/p>\n<div class=\"mit\">not <i>normal oats<\/i> in celiac disease<\/div>\n<p>Only certified gluten-free oats, after consulting a doctor.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Sugar<\/span><\/p>\n<div class=\"mit\">not <i>Ready-made muesli<\/i> with lots of sugar<\/div>\n<p>Many crunchy mueslis and instant porridges contain plenty of sugar - mix it yourself.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">diabetes<\/span><\/p>\n<div class=\"mit\">not <i>Oat days without a doctor<\/i><\/div>\n<p>With insulin or tablets, blood sugar can drop significantly - oatmeal days should only be medically supervised.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Medications<\/span><\/p>\n<div class=\"mit\">not directly with <i>medication<\/i><\/div>\n<p>Dietary fiber can delay absorption - keep your distance.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">digestion<\/span><\/p>\n<div class=\"mit\">not <i>too much bran<\/i> at once<\/div>\n<p>Gradually increase oat bran intake, drink plenty of fluids.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Phytic acid<\/span><\/p>\n<div class=\"mit\">not <i>raw only<\/i> in case of mineral deficiency<\/div>\n<p>Soaking and cooking reduce phytic acid and improve the absorption of iron and zinc.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where he belongs<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">Porridge<\/span><span class=\"w\">With water or milk, cinnamon, apple, nuts.<\/span><\/li>\n<li><span class=\"g\">Overnight Oats<\/span><span class=\"w\">Soaked overnight in yogurt or milk.<\/span><\/li>\n<li><span class=\"g\">Bircher muesli<\/span><span class=\"w\">With grated apple and nuts.<\/span><\/li>\n<li><span class=\"g\">Oat patties<\/span><span class=\"w\">With vegetables and herbs.<\/span><\/li>\n<li><span class=\"g\">Oatmeal soup<\/span><span class=\"w\">Savory with vegetables, or as a mucilage for stomach ailments.<\/span><\/li>\n<li><span class=\"g\">Granola<\/span><span class=\"w\">Home-roasted with a little honey.<\/span><\/li>\n<li><span class=\"g\">Oatcakes<\/span><span class=\"w\">With banana instead of sugar.<\/span><\/li>\n<li><span class=\"g\">oat bread<\/span><span class=\"w\">With oatmeal and yogurt.<\/span><\/li>\n<li><span class=\"g\">Oat drink<\/span><span class=\"w\">Mix the oat flakes with water and strain.<\/span><\/li>\n<li><span class=\"g\">oatmeal<\/span><span class=\"w\">For sensitive stomachs.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> Delicate rolled oats for porridge and baby food, hearty rolled oats for muesli, oat bran for the highest beta-glucan content. Store in a cool, dry place \u2013 due to their higher fat content, they go rancid faster than other flakes.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>Oat bath for itchy skin<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Oat bath<\/h3>\n<ol>\n<li>Grind 100g of rolled oats into a fine flour in a mixer (colloidal oats).<\/li>\n<li>Fill into a cotton bag or a nylon stocking and tie it closed.<\/li>\n<li>Hang under a running, lukewarm stream of water until the water becomes milky, then place in the tub.<\/li>\n<li>Bathe for 10 to 15 minutes, then gently pat the skin afterwards, do not rub, and apply cream.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>Itching caused by dry skin, eczema, sunburn, chickenpox, and insect bites. The starch and beta-glucans form a protective film on the skin, while the avenanthramides have an anti-inflammatory effect.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>Use once or twice daily for acute itching, otherwise several times a week. Use lukewarm water, not hot. Consult a doctor if treating infants, large areas of eczema, or if there are signs of infection.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>Oats are hardly described in classical Ayurveda. Today they are considered sweet, heavy, nourishing and slightly warming: cooked as porridge, they calm Vata and nourish the tissues; in cases of Kapha excess, they should be eaten with warming spices.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>In Traditional Chinese Medicine (TCM) oats (<strong>Yan Mai<\/strong>It is described as sweet and warm. It is said to strengthen the spleen and stomach, replenish Qi, and alleviate sweating in cases of weakness; green oat straw is used in Western herbal medicine as a nerve tonic.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Celiac disease:<\/strong> Only certified gluten-free oats and after consultation.<\/li>\n<li><strong>Diabetes:<\/strong> Oat days only under medical supervision - risk of hypoglycemia.<\/li>\n<li><strong>Medications:<\/strong> Dietary fiber delays absorption - keep your distance.<\/li>\n<li><strong>Flatulence:<\/strong> Gradually increase bran intake, drink plenty of fluids.<\/li>\n<li><strong>Oat allergy:<\/strong> rare, especially in children with atopic dermatitis.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/leinsamen-linum-usitatissimum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">linseed<\/span><span class=\"d\">Omega-3 in porridge.<\/span><\/a><a href=\"\/en\/wiki-archiv\/apfel-malus-domestica\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Apple<\/span><span class=\"d\">For Bircher muesli.<\/span><\/a><a href=\"\/en\/wiki-archiv\/blaubeeren-vaccinium-myrtillus\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Blueberries<\/span><span class=\"d\">The berries in the porridge.<\/span><\/a><a href=\"\/en\/product\/ceylon-zimt-gemahlen\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Ceylon cinnamon, ground<\/span><span class=\"d\">For every porridge.<\/span><\/a><a href=\"\/en\/product\/chiasamen\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Chia seeds<\/span><span class=\"d\">For overnight oats.<\/span><\/a><a href=\"\/en\/product\/flohsamenschalen\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Psyllium husks<\/span><span class=\"d\">Even more soluble fiber.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>Whitehead A et al. <em>Cholesterol-lowering effects of oat \u03b2-glucan: a meta-analysis of randomized controlled trials.<\/em> American Journal of Clinical Nutrition 2014; 100(6): 1413\u20131421.<\/li>\n<li>EFSA NDA Panel. <em>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.<\/em> EFSA Journal 2010; 8(12): 1885.<\/li>\n<li>Lammert A et al. <em>Clinical benefit of a short-term dietary oatmeal intervention in patients with type 2 diabetes and severe insulin resistance: a pilot study.<\/em> Experimental and Clinical Endocrinology &amp; Diabetes 2008; 116(2): 132\u2013134.<\/li>\n<li>Commission E: Monograph <em>Avenae stramentum (oat straw)<\/em>, Federal Gazette.<\/li>\n<li>USDA FoodData Central: <em>Oats<\/em>.<\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>",
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        "rendered": "<p>Hafer (Avena sativa) Botanischer Name Avena sativaS\u00fc\u00dfgr\u00e4ser (Poaceae) Verwendet wird K\u00f6rner, Flocken, Kleie, StrohStroh und gr\u00fcnes Kraut als Arznei Geschmack Mild, nussigger\u00f6stet kr\u00e4ftiger Herkunft Vorderasien, als Unkrautin Nordeuropa zur Kulturpflanze Bekannt f\u00fcr Beta-Glucansenkt nachweislich das Cholesterin Gluten Enth\u00e4lt Aveninviele Z\u00f6liakie-Betroffene vertragen reinen Hafer Auf dieser Seite HerkunftNutzenInhaltsstoffeVerst\u00e4rkte Kombis &amp; was sich bei\u00dftIn der K\u00fccheAls HausmittelAyurveda<\/p>",
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