2023-04-17 04:12:00
Nutrition Podcast
Oats: why the grain is so valuable for health
17.04.2023, 06:12
| Reading time: 6 minutes
Diet: This is the Mediterranean diet
Diet: This is the Mediterranean diet
Lots of vegetables, a little fish and no sugar: The Mediterranean diet is more of a change in diet than a diet.
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Hamburg.
The nutritionist Dr. Matthias Riedl swears by oats and has now even written a book about it. That’s why it’s so healthy.
If you want to eat healthily, you will miss out on the regular enjoyment of Oats in all its variants not around. Why should we eat grain? dr Matthew Riedl makes a little calculation: “We need 30 grams of fiber a day. If you eat 500 grams of vegetables – they have about one to two percent fiber – then we are five to ten grams. Sometimes vegetables are also included with four percent or 10 percent. Nuts have 20 percent.” Well, we only get 15 grams at most, maybe 20, that’s not enough.”
According to him, 80 percent of the population has a fiber deficiency. “We get into a fiber deficiency if we completely avoid grain. People have always eaten grain in some form. So it’s part of a healthy diet,” he says Nutrition Doc im Podcast “Dr. Matthew Riedl. This is how healthy eating works.”
Nutrition Doc: Which grain acts like a drug
Oats are used as a therapeutic agent. “We particularly recommend it diabeticsbecause it has a high blood-sugar-lowering effect.” Surprisingly, he always finds it on the bottom shelf in the supermarket – “you can almost say that the higher the products at eye level, the higher the sugar content and further down there are the sugar-free or low-sugar products.”
Oats not only have a lower carbohydrate content than wheat, the ratio is around 60 to 80 percent, but also a higher protein content of around 12 to 13 percent and a higher fiber content of around ten percent. Unfortunately, vegetable protein is less available, so it should be mixed with animal protein, he says nutritionist and Medical Director of Medicum Hamburg.
Also interesting: Mystery solved – why the yo-yo effect occurs after the diet
Health: Which substances make oats so healthy
But there are other factors that make oats so valuable, says Riedl: “Oats contain a lot of antioxidant substances that protect our body from aging, and phytochemicals that even inhibit arteriosclerosis. And then what’s more, in it we have a wide range of Vitamins, which we need for the nerves. Sometimes the concentration is so high that up to 40 percent of the daily requirement is covered.”
The minerals it contains, such as magnesium, are important for bone health, but also for healthy sleep. Unfortunately, the body is less able to absorb the iron it contains, but combining it with it is a trick Vitamin Cthen the iron would be absorbed much better.
dr Matthias Riedl: Oats contain healthy beta-glucan
“Don’t be afraid of carbohydrates in this context, because they are very complex,” says the nutrition doc. “The body has to digest it for a very long time before it even gets into the blood. This means that the increase in blood sugar is relatively low.” But the best thing is: “The soluble dietary fiber beta-glucan not only helps to protect the intestinal mucosa, it also has a direct lowering effect cholesterol levels and also lowers blood sugar levels. And the intestinal bacteria love that, beta-glucan also protects the intestinal flora. This is the drug, so to speak, there is no doubt about it.
This is why oat days are recommended for diabetics – that means one three times a day oat meal. “Then the insulin requirements of these patients are halved, and the great thing is that it still has an after-effect of up to four weeks.”
The Nutrition Doc’s Recipe: Spring Vegetable Oat Risotto (Serves 2)
Prep: 45 minutes, Soaks: overnight
150 g whole oat grains
½ l vegetable broth
2 shallots,
1 clove of garlic
4 tbsp olive oil
50 g Italian hard cheese (e.g. Grana padano in one piece)
1 Kohlrabi (ca. 300 g)
250 g green asparagus
150 g celery
Salt, pepper from the mill
50 g young spinach leaves
100 g Hafersahne („Creme Cuisine“)
Pro Portion: ca. 710 kcal, 23 g EW, 41 g F,54 g KH, 13 g BST, 2,9 g Beta-Glucan.
Cooking with oats: The oats have to be soaked the night before
The evening before, soak the oat grains in 300 ml of cold water overnight. Drain and drain the next day. Heat the broth. Peel the shallots and garlic and cut into fine cubes. Heat 2 tablespoons of oil in a wide saucepan and sauté the shallots and garlic for 2 to 3 minutes while stirring. The Oats add and fry briefly.
Gradually pour in the hot broth and continue to simmer until it is used up and the oats are al dente. This takes 20 to 25 minutes. Finely grate the cheese. Clean the kohlrabi, peel and cut into 1 to 2 cm cubes. Wash the asparagus, peel only the lower third and cut off the woody ends, then the asparagus Cut diagonally into pieces about 1 cm wide.
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Recipes with oats: Sauté the vegetables briefly and season
The Saddlery clean, wash and cut into slices. Heat the remaining oil in a pan. Sauté the kohlrabi, asparagus and celery over medium heat for 5 to 7 minutes, stirring occasionally. Season lightly with salt and pepper. Sort the spinach, wash and spin dry.
First the Hafersahne Stir the cream and half the cheese into the risotto, then fold in the vegetable mixture and spinach and simmer over medium-high heat for 1 to 2 minutes. Season the risotto with salt and pepper, arrange in deep plates and sprinkle with the remaining cheese.
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