In the Mediterranean, the cereal par excellence has always been wheat. To such an extent that the ancient Romans mocked the Germans, calling them «oat-eating barbarians», because to them it was nothing more than a weed used as fodder for horses.

But oats have made their way to southern countries. Today it is taken by vegetarians or people who want to lose weight, athletes, bodybuilders and very diverse patients.

Its cultivation began around the Caspian Sea and the Caucasus plains. From there it reached the east to the Far East, China and India, and with the Greeks and Romans it expanded to the west and northern Europe, where it found its best habitat.

In Europe, Its biggest enthusiasts are undoubtedly the Scots. Its national dish, porridge, continues to provoke heated debates about the most authentic way to make it.

When thousands of Scots emigrated to the New World in the 17th century, oats traveled with them. In North America it adapted well and it was there that the company The Quaker Mill first produced rolled oats in 1876, in Ohio.

Properties of oats

Nutritionally, oats are not only very complete but far surpass other more popular cereals, both for their protein and healthy fat content. It also provides good amounts of vitamins and minerals. If you don’t know them yet, take note of the following properties of oats:

healthy energy

The carbohydrate content of oats is similar to that of other seeds, around 60%. It is mostly about slow absorption polysaccharides, which provide a greater feeling of satiety after eating, and provide energy in a moderate but constant manner.

Its richness in fiber (6.7%) contributes to this effect. This prevents weakness, fatigue and anxiety that lead to eating between meals and unbalancing the diet.

The cereal with the most protein

Its protein contribution (13.8%) is the highest among cereals. Consuming it with a legume, cooked for example with soy milk or with lentils or beans, allows you to obtain more complete proteins.

Rich in minerals and B vitamins

A serving of 50 grams of whole oat flakes provides 25% of the daily phosphorus, 20% of the magnesium, 15% of the iron, 50% of the manganese and 22% of vitamin B1.

It also provides some potassium, calcium, selenium, silicon, copper, zinc and vitamins E, B2 and B3, as well as numerous antioxidants and anti-inflammatories such as Aveanthramides.

This is how your health improves

Everything that is known today confirms or expands some of the knowledge of popular medicine, and allows us to affirm that oats are an effective food for maintaining health or helping to recover it.

Lowers cholesterol

Oats contain a soluble fiber called beta-glucan. Consuming 3 g of it daily (or 75 g of flakes or 40 g of bran) lowers cholesterol in a few weeks.

It contains other beneficial substances, such as lecithin, or phytosterols such as Avenasterol or Betasitosterol, with proven effects on the control of LDL or «bad» cholesterol.

In addition, another health benefit of oats is that stimulates the thyroid gland, which participates in fat metabolism.

Control sugar

It stimulates the activity of the pancreas, and is a source of slowly assimilated energy and fiber. That is why it is recommended for non-insulin-dependent diabetics by helping to stabilize blood sugar: taking it for breakfast, for example, helps keep this level more stable.

Protects from cancer

It is protective against some types of cancer, such as colon, breast or prostate.

Strengthens muscles

The Avenacosides are other substances that have led to a flourishing business. These are anabolic steroids and are chemical variants of the hormone testosterone.

To consolidate the muscles achieved through training, athletes need a certain amount of testosterone circulating through the blood. The effort causes it to decrease, but the Avenacosides help to recover it.

Balances the nervous system

Vitamin B1, calcium and alkaloids (indole, trigonelline or avenine) strengthen the nervous system while promote the ability to relax, concentrate and prevent mental exhaustion.

It is very digestive

Many people with digestive ulcer They take oatmeal cream daily to relieve their symptoms. It is also useful in case of heartburn, gastritis, constipation (in whole grain decoction) or diarrhea (in shelled grain decoction) and flatulence.

Oatmeal in the kitchen

Today it is easier to incorporate oats into the diet, since the range of products that include it has grown a lot. In addition, oats are a very versatile ingredient, which means that we can prepare many recipes with oats.

He peeled grain It can be prepared like any other cereal. It needs to be pre-soaked between 2 and 3 times its volume of water. Then it takes between 30 and 40 minutes to cook.

Sautéed with a little oil and garlic until golden brown, and then cooked, it will be ready to sauté with vegetables, oriental style. Gomasio, soy sauce, tofu or some humble chickpeas go well with those improvised woks.

Once cooked and cold can be added to salads to make them more complete. To get used to its flavor, you can mix it with rice, quinoa or couscous.

The risotto, brothy and creamy, It is another highly recommended recipe. It can be cooked with soy milk and water. At the end, to thicken it more, you can add oatmeal cream.

Oat flakes, the most practical option

Oat flakes adapt to almost any recipe, such as the most classic of the muesli for breakfast.

If you don’t want to cook them, just leave them in the refrigerator the night before, soaked with milk or yogurt. This way their digestion will be even easier and they will satisfy you until meal time.

You can also prepare hamburgers, Russian fillets, croquettes, batters, stuffed with vegetables or lasagna, and of course sweet recipes: pastries, pastas, creams, puddings, flans or crunchy granolas.

He instant flake It is even easier to use, but its nutritional value is much lower.

Oat flour and bran

Flour does not bake as well as wheat flour, so it is usually used together with it in doughs, for empanadas, pizza, bread, crepes, batters, fritters, as well as in pastries or cookies.

Bran is used as a source of fiber and is added to fruit juices, yogurts, mueslis, refined flour doughs, sauces or soups.

Cholesterol-free milk

Milk is a ready-to-drink product, with a gently sweet flavor, without cholesterol or lactose, and with the same culinary behavior as cow’s milk, except for making yogurt.

With it you can prepare vichyssoise, surprising croquettes and breading a la Villeroy, lighter.

Custard, flan, fried milk or oat milk fritters are also surprising.