In der Mikrobiom Praxis werden immer wieder Fragen zur richtigen Zubereitung von Haferflocken gestellt. Denn im Zusammenhang mit einer gesunden Darmflora spielen auch die richtigen Lebensmittel eine wichtige Rolle. Aber wie bereitet man die Flocken optimal zu, um ihre wertvollen Inhaltsstoffe zu erhalten? In diesem Artikel geben wir Antworten auf die häufigsten Fragen zur Zubereitung von Haferflocken.

Antworten auf die Fragen zur optimalen Haferflocken-Zubereitung | Mikrobiom Praxis

Music] Over 370,000 oatmeal enthusiasts have seen my video about how to properly prepare oatmeal so that it transfers all nutrients and we can truly reap its benefits. I was overwhelmed with the amount of comments and questions, so I will take this opportunity to answer the most frequently asked questions and provide a recipe for Bircher muesli, or overnight oats, and a few extras for the perfect breakfast.

Oatmeal is healthy, but we need to make sure that we prepare it in the best way possible. The frequently asked question was, why soak oatmeal in the first place? This applies to all grains, not just oatmeal. Oatmeal contains phytic acid, especially the soluble kind, which binds important trace minerals and slows down their absorption. During the industrial production, most of the phytic acid is removed by steaming, but when we cook it, even more is destroyed. Therefore, soaking it is essential since it activates the enzyme phytase, which breaks down phytic acid. By soaking oatmeal, we reduce the phytic acid and increase the nutrient absorption by 20-30%, but the benefits are more significant when soaking it for 30 minutes or more.

Another frequently asked question was whether oatmeal causes bloating. Oatmeal is high in fiber, and too much fiber can cause bloating, but it’s not always the case. Soaking oatmeal can help since it breaks down the fiber and makes it more digestible. Quench the fiber with liquid, and the fiber will swell inside your gut, causing discomfort. By soaking oatmeal, we allow the fiber to soak up the liquid ahead of digestion, enabling it to break down easier.

Furthermore, ballast is essential in our diet, and most people do not consume the recommended 30 grams per day. Oatmeal is a great source of fiber since it contains ten grams of fiber per 100 grams of flakes. So by adding other fiber-rich foods like fruit and nuts, we create a balanced and healthy meal. The problem with adding acidic fruits like lemon, lime, or grapefruit is that it destroys the enzyme amylase, which is necessary to break down the starch. So it’s better to add fresh fruit that has been soaked.

Finally, many people ask whether cooking oatmeal is necessary or not. I suggest avoiding cooking it since the heat destroys the nutrients and the flavor. Instead, opt for Bircher-style oats or overnight oats. This method involves soaking the oats overnight or for several hours, which makes them tender and flavorful without cooking. Add nuts, seeds, fresh or dried fruit, and top it off with something creamy like nut milk or yogurt, and you’ll have a tasty and healthy meal.

In conclusion, oatmeal is a healthy and versatile food that can offer numerous benefits to our diet. It is crucial to follow proper preparation techniques to maximize these benefits. Soaking oatmeal overnight or for several hours can help break down the phytic acid, rendering the nutrients more easily absorbed, and making it easier to digest. Add some fiber-rich fruits and nuts, and you’ll have a tasty breakfast that will keep you full and satisfied.
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