Oats – From Inconspicuous Grain to Superfood

Oats belong botanically to the family of sweet grasses (Poaceae). The seed oats or real oats (Avena sativa) , which are grown as cereals, are colloquially known to us as oats.

As far as an oat field is concerned, the demands of oats on the soil are low. Oats are grown as so-called summer cereals and harvested from mid-August.

There are 25 different types of this grain, and it is a true local superfood . Oats also play an important role as feed in agriculture.

Together with other cereals such as spelt, the grain is considered one of the healthiest cereals in the world and is therefore a real "bedrock" in the healthy diet. Nutritionally, oats are the highest quality cereal grown in Europe/ Central Europe.

What exactly are naked oats ? The "bare" grain is almost free of spelt and thus, in contrast to oats, which must be dehusked before use, the nutritionally particularly important nutrients are preserved. It is mainly used in the form of oatmeal, i.e., in rolled form. Naked oats in flake form are ideal for breakfast because they contain many minerals, calcium, trace elements, silica, and vitamins.

Whether as oatmeal in muesli or porridge , oat flour, oat groats, oat bran or in oat milk and oat drink, the cereal is incredibly versatile. For us as a manufacturer of organic breakfast, oats are one of the most important ingredients – reason enough to take a closer look at the grain.

Why are oats so healthy?

In 2017, oats were voted Medicinal Plant of the Year by a working group at the University of Würzburg. The soluble fiber , the quality of the carbohydrates, the protein composition, the unsaturated fatty acids, as well as the contained B vitamins (vitamin B1) and minerals were particularly emphasized. .

Oatmeal also belongs to the group of whole grains. Whole grain means that the seedling and shell are retained during the production process. As a result, the grain contains much more healthy nutrients.

Anyone who hears the word "superfood" is more likely to think of chia seeds, maca, physalis, barley grass, or goji berries. Wrongly, oats are rarely found on these lists.

Sattmacher Oats

The high fiber content in oats ensures that it is digested only slowly, as the fiber swells in the stomach . This ensures long-lasting satiety, but without the unpleasant feeling of fullness. A study on "Fiber and satiety: The effects of oats on satiety"[2] supports the thesis that oats have a satiating effect.

At the same time, the blood sugar level remains constant and does not skyrocket, as is the case after eating a very sugary meal, only to drop again immediately.

Digestive problems? Oats help!

Oats are characterized by their increased content of beta-glucans , which primarily ensure better digestion. This ingredient is part of the large fiber family found in this grain.

Lower blood pressure & cholesterol naturally – with oats

Not only is the digestive tract stimulated thanks to the beta-glucans contained in the oats, but the metabolism is also positively influenced. Thus, these fibers bind bile acid, which subsequently leads to cholesterol being broken down.

Studies on oats also describe the ability of these fibers to reduce the risk of high blood pressure, lipid metabolism disorders, and heart disease [1].

Oats in diabetes therapy

A special feature of the oat is its use in people with diabetes. The high fiber and beta-glucan content cause blood sugar levels to rise only slowly , making it easier to control. Associated with this, the body also releases less insulin , which is why oats are often used in diabetes therapy and subsequently in diabetes nutrition.

For example, doctors often use the "oat days". These are days when you take special care to eat oat products. This is usually spread over several days. The goal of this simple method is quickly set: you try to reduce insulin resistance. Initial scientific studies have confirmed the benefit of the grain in diabetes therapy.

Oats in TCM

For all those who come across the term TCM for the first time here, this abbreviation stands for Traditional Chinese Medicine, an ancient science that is particularly seen in our latitudes as an alternative healing method and supplement to Western medicine.

A subset of this, the TCM diet , follows the principle of the 5-element doctrine , according to which each food is assigned to one of the elements wood, fire, earth, metal, and water according to its effect on the body and its taste.

According to TCM, cereals in general play a very special role in our diet. It is one of the most important staple foods and is said to support "our middle" through its sweet taste, so it has a positive influence on the organs spleen and stomach. Most cereals are assigned to the element earth and are thermally neutral to cool.

Oats also taste sweet (since they also belong to the genus of sweet grasses) and are the warmest of all cereals . Unlike most grains, however, it is not assigned to the element earth, but to metal.

It is said to have a positive effect on the Qi – which according to TCM is our vital energy – as well as the kidney, spleen, and lungs . In addition, it should also strengthen the immune system and is therefore ideally used in your diet, also due to its warming properties, especially in the cold season.

Even if you suffer from spontaneous or night sweats, cold hands and feet, general exhaustion, obesity, diabetes, or elevated cholesterol levels, you can alleviate your symptoms with an oat-emphasized diet. According to TCM, you should refrain from oats in hot outdoor temperatures, fever, or if you are prone to hyperactivity.

Is oats gluten-free?

Allergy sufferers can make use of oats in any case. People particularly affected by celiac disease (= gluten intolerance) can gain a lot of positive things from the grain. Many classic cereals contain gluten and must therefore be avoided – but oats are tolerable in many cases .

In this case, it must be ensured that oats have not been mixed with wheat flour, although the science is still not quite in agreement. Studies from Sweden and Canada have found that a small amount of oats is not harmful to the healing of the small intestinal mucosa, but studies from Germany advise against it.

At Verival, it is particularly important to us to guarantee gluten-free breakfast products. All cereals and porridges marked with the gluten-free seal are therefore subject to a strictly controlled 5-stage process.

How do I recognize oats?

Oats can be recognized by the feature that they carry so-called panicles instead of ears. The inflorescence of oats is a meadow grass that consists of numerous ears sitting on side axes. This is a distinguishing feature from other cereals. The size of the plant is 0.6 to 1.5 meters.

What is made of oats?

Most of the oats are used as animal feed, especially for horses; the strengthening grain is often used.

But the superfood is also becoming increasingly popular with people. You can squeeze the oats and get oatmeal.

Oatmeal is easy to turn into delicious meals:

Which oats for oatmeal?

In principle, the seed oats, also called real oats, are particularly suitable for oatmeal. Oatmeal is formed by crushing the oats. The oats are peeled before processing to remove the husks. Subsequently, however, the entire grain, including germ and marginal layers, is recycled.

When buying and processing oatmeal, the quality of the oats in particular plays an important role. Therefore, it is advisable to always buy the oatmeal in organic quality.

Oatmeal Nutrition Chart

Per 100 g of oats :

Oat bran – the best of the grain

The most nutritious components of oat grain are found in the oat bran, the outer shell of the flake. It consists of the aleurone layer (= thin skin around the flour body), the grain edge layers, and the seedling.

As a result, the oat bran contains the most valuable part of the flake and is more nutritious than other parts of the whole grain oats due to the higher concentration. Thanks to the high fiber content, the blood sugar level only rises slowly when eating oat products and can therefore be better regulated.

We like to use oat bran as the basis of various of our porridge varieties, such as the popular blackberry porridge or the cocoa sour cherry oat porridge, which we have developed according to the 5-element doctrine, the nutritional philosophy of TCM.

Nutritional table oat bran

The history of oats

Initially, oats often grew as grass in barley and wheat fields. It is therefore classified as a secondary crop. The first early indications of possible oat cultivation show us the pile-dwelling settlements in Switzerland from the Bronze Age. Even then, the inhabitants of these settlements knew how to grow oats to their advantage.

Until the High Middle Ages, it retained its supremacy as the most important crop in the world and was subsequently only replaced by the potato. Until the 19th century, it ranked among the top 3 in this category.

Today, Russia, followed by Canada and Australia, are the largest oat producers in the world.

Oats and the climate

The grain is considered one of the most resistant species and can often survive storms and heavy rains. In general, the seed oats prefer more precipitation-rich regions such as the foothills of the Alps, the low mountains, and coastal regions. In addition, the grain itself straightens up again when it is folded over.

In this way, oats can also be grown in climatically unfavorable locations – no matter what you do, because it produces more constant yields than other cereals should the weather not have played a role.

Oats and breakfast – a love story

No meal is more popular with oats than breakfast. Various options are available for the morning dose. Probably the best known for a healthy breakfast are the so-called oatmeal, which can usually be found in the form of self-made or already mixed muesli.

Porridge, on the other hand, can be prepared with both flakes and oat bran. A big advantage of oats is that they provide a long-lasting feeling of fullness and therefore keep you going until lunch – without you having to reach into the snack box every few minutes.

So if you want to do something good for your health in the morning with ease, you can simply make yourself a delicious oatmeal. With the porridge mixtures from Verival, the effort for this remains minimal, because the delicious porridge is ready to eat in just a few minutes.