Nutritional information about oats – everything you need to know

Oat flakes have long been a popular ingredient for all kinds of breakfast dishes - from porridge and muesli to overnight oats. Oat flakes are not only delicious but also healthy. They are rich in fibre, protein and vitamins and are important ingredients in many delicious recipes. In this article you will find everything you need to know about oat flakes and their nutritional values.

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Oat flakes conquered our breakfast tables early on. Porridge, for example, which is made from oat flakes, used to be considered a meal for poor families in Scotland. Oat porridge was not only a breakfast dish, but also a common lunch or dinner. Today, porridge is a popular breakfast classic worldwide. The reasons are easy to explain: oats are incredibly versatile and delicious.

They also contain a lot of valuable ingredients such as fibre, proteins, vitamins, trace elements and minerals. The healthy nutrients in oats not only ensure a long-lasting feeling of satiety, but also have a positive effect on our health and well-being. Oats not only stimulate digestion, but also reduce the risk of various diseases, such as type 2 diabetes mellitus or cardiovascular diseases.

Why are oats healthy?

As already mentioned, oats are characterised by their many healthy nutritional values. In addition to complex carbohydrates, fibre and proteins, they also provide vitamin B1, B2 and B6, vitamin K and vitamin E, as well as iron, potassium, calcium, phosphorus, zinc, magnesium, copper, manganese and selenium.

Their high fibre content, in particular, has many health benefits. For example, fibre foods stimulate digestion by binding water and increasing stool volume. The increased intestinal motility also helps to transport harmful substances out of the intestines more quickly. This reduces the risk of various intestinal diseases. In addition, they bind cholesterol so that it cannot enter the bloodstream through the intestines. In this way, dietary fibres protect our body against cardiovascular and vascular diseases. They are also known to regulate blood sugar levels, which is why they can reduce the risk of type 2 diabetes mellitus.

The dietary fibre content is an important distinguishing feature of oats compared to other cereals that we consume every day. When making oats, the outer layer and the germ are always pressed flat. With wheat or other grains that are processed into bread, for example, the outer layer and the germ are separated and only the germ is processed. However, it is the outer layer that contains a particularly large amount of fibre. Since this is preserved in oats, we can benefit from their healthy properties in our favourite breakfast dishes such as porridge, muesli or granola.

Of course, other whole grain products also contain lots of healthy fibre. Only refined grains, which have had their bran layer removed, cannot match the health benefits of oats and whole grains.

Nutritional information about oats

Now that we know what healthy nutrients oats contain, let's take a closer look at the nutritional information:

Oats contain a significant amount of protein, which is important for the growth and repair of our cells and promotes long-term satiety.

The carbohydrates in oats are equally essential. They are the number one source of energy for our body and especially for our brain. They also provide 10 grams of healthy fibre.

Oats contain only relatively little fat (7.0 grams), and mainly unsaturated fatty acids, which have a positive effect on our heart health and lower blood cholesterol levels. Less than 20% of the fat in oats is saturated fat. The majority of the fat is monounsaturated and polyunsaturated fatty acids, which are important for our body.

In addition to the macronutrients just mentioned (protein, carbohydrates and fat), oats also provide a number of micronutrients. These include, for example: B vitamins (vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6), vitamin E, vitamin K, vitamin A, vitamin C, iron, zinc and folic acid.

By the way: oats are also particularly rich in vitamin B7 (also known as biotin). Biotin strengthens nails and prevents hair loss. Forty grams of rolled oats contain around eight micrograms of biotin, which is already a quarter of the daily requirement. Oats contain smaller amounts of vitamin A, vitamin D and vitamin B12.

Oats have a high energy density. A glance at the calorie table shows: a 100 g portion of oats has a calorific value of around 340 kcal. Oats are therefore a great source of fibre – but they don't make you fat! Oats have been shown to aid weight loss, promote muscle building and have many health benefits for the human body. More about this now.

Health benefits of oats

Due to the many healthy micro and macro nutrients in oats, they also have many health benefits. The best known is probably their positive effect on digestive health. Soluble fibres in oats stimulate intestinal activity, increase stool volume and ensure that harmful substances are quickly transported out of the digestive tract. This reduces the risk of chronic inflammation and other intestinal disorders.

In addition, oat grain fibres – especially beta-glucan – lower cholesterol levels by binding cholesterol in the intestines and thus preventing it from being absorbed into the blood. Instead, the cholesterol is simply excreted.

Regardless of the health benefits of oats, they can also help you lose weight because they keep you full for a long time and prevent blood sugar levels from rising too quickly. This also helps to eliminate cravings, among other things.

How can oats be used in your diet?

Oats are not only packed with healthy nutrients, they also offer a wide range of varieties and can be used in many different ways. They are ideal for baked goods, for thickening soups or as a binder for patties of various kinds. Oats can be incorporated into dishes in the form of tender oat flakes, but also oat bran or large, grainy oat flakes, depending on your preference and taste.

However, we will focus on their breakfast options: porridge, muesli, overnight oats and co.

Popular oatmeal recipes

An absolute classic among oatmeal dishes is oat porridge. It's best to use our basic recipe and refine it as you like.

A close relative of porridge is overnight oats. You prepare them the night before by soaking oats in liquid and refining them with delicious ingredients before leaving the mixture to steep in the fridge overnight.

Another classic that offers plenty of variety is muesli. Birchermüsli, for example, is particularly popular and known worldwide. For your Bircher breakfast, you can either use our VERIVAL Bircher Urkorn Müsli or prepare it fresh using the basic recipe.

In addition to typical breakfast dishes, you can also use oat flakes to conjure up sweet snacks, such as oat flake biscuits or muesli bars.

Easy ways to incorporate oats into your diet

Oats are easy to incorporate into your daily diet, breakfast or not. For example, they are an excellent ingredient for smoothies or smoothie bowls. However, you need to make sure to use enough liquid, because oats absorb the liquid in the smoothie as they swell, resulting in a solid porridge.

Another great way to incorporate oats into your daily routine is to make muesli bars or biscuits, like those in the recipes above. With oats as the main ingredient, they make the ideal snack to keep you energised and satisfy those hunger pangs. You can easily vary the flavour by adding different ingredients – from fruity to nutty to chocolaty.

Oats should play an important role in any varied diet. You might want to keep a food diary to help you incorporate them into your meals in different ways. This is especially useful if you want to control your weight and healthy eating is important to you. It will give you an overview of how you can vary this valuable grain product. And remember, if possible, you should always give preference to whole grain and whole grain products!

Important: For a gluten-free diet for those with gluten intolerance (coeliac disease), it is recommended to use gluten-free oats, which are specially labelled as such. Only then can you be sure that they are completely gluten-free.

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Frequently asked questions

Is it good to eat oats every day?

There is no harm in eating oats every day and it is even healthy because they are a good source of fibre and also provide a variety of other healthy nutrients. However, since they also contain carbohydrates, they are not suitable for a low-carbohydrate diet.

What makes oats so healthy?

Oats are so healthy because of their nutritional composition. They contain proteins, dietary fibres, various vitamins and minerals. They have a positive effect on our health and reduce the risk of various illnesses.

How much oats should you eat per day?

How many oats you should and can eat every day depends on various factors such as age, gender, body weight, height and food intolerances. Recommendations range from half a cup to a maximum of 300 grams daily.

Are there any disadvantages to oats?

If you eat a lot of oats, you should also make sure that you drink enough. If you don't, oats can cause constipation. Due to their high fibre content, they need a lot of liquid, which they can bind. In addition, oats contain phytic acid, which in large quantities can impair the absorption of minerals such as iron, zinc and calcium.

Which is better, oats with milk or water?

Whether oats with milk or water are better depends on your personal preference and what you are using them for. With milk or a plant-based drink, your oat breakfast will be particularly creamy. If you are trying to lose weight, water is a good choice as it allows you to cut down on calories.

Why is it good to soak rolled oats?

Soaking rolled oats not only reduces the cooking time, it also gives them a particularly creamy consistency. It also helps your gastrointestinal tract and makes digestion more efficient.

How many calories do rolled oats have?

100 grams of rolled oats contain about 370 calories.