9 Benefits of Oats, Including Especially Tasty Recipes

Among the five grains, there is one called oats. Oats, also known by the name Quaker (after the popular brand that markets it), bloom in the spring, and its seeds are a healthy and tasty grain.

Most of us know oats from the popular and delicious porridge, but you can make a wide variety of dishes with it. If its unique taste isn't enough for you to choose to eat it, here are some of the health benefits of oats.

1. Boosting the immune system. Oats contain dietary fibers known as beta-glucan. These fibers help neutrophils focus on infected areas in the body, and attack bacteria in those areas more accurately.

2. Providing energy. Oats contain complex carbohydrates, providing energy and endurance that lasts. Eating oats in the morning gives the body an energy "boost" that lasts all day. Besides carbohydrates, oats are also the grain with the most protein, ensuring energy lasts for many hours.

3. Improving digestive function. Oats have many dietary fibers that support proper and effective bowel activity and prevent constipation.

4. Balancing blood sugar levels. The numerous dietary fibers in oats, and the fact that it is a complex carbohydrate, help balance blood sugar levels as the sugars break down slowly and gradually. Therefore, it also prevents situations of sugar drops after meals. Regular consumption of oats reduces the risk of type 2 diabetes.

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5. Increasing magnesium levels in the body. Oats are rich in magnesium, which is responsible for energy production, relaxing blood vessels (preventing heart attacks and strokes), supporting heart muscle, and regulating blood pressure. High magnesium levels in the body also support effective glucose utilization and better insulin secretion.

6. Assisting in weight loss. The beta-glucan in oats increases the production of the hormone cholecystokinin, which reduces hunger and increases satiety sensations. Thus, oats aid in weight loss. Additionally, its richness in dietary fibers also helps weight loss processes. The low glycemic value of oats is significant for better fat burning during physical activity.

7. Preventing heart diseases. Oats contain many antioxidants and dietary fibers that reduce "bad" cholesterol (LDL) without affecting "good" cholesterol (HDL). Hence, eating oats prevents the development of heart diseases.

8. Reducing the risk of developing various cancers. Just as it prevents heart diseases, the antioxidants and dietary fibers in oats also reduce the risk of developing hormones related to certain cancer types, such as breast or prostate cancer, colon cancer, and more.

9. Maintaining healthy skin. Oats are rich in thiamine (vitamin B1), copper, selenium, zinc, and niacin (vitamin B3), all essential for skin health. Oats are used in different ointments to soothe rashes and skin inflammations. Additionally, eating oats balances skin pH levels and keeps it flexible, moist, and soft. Oats also help calm skin irritation or bites – both eaten and applied to the skin.

Oat Recipes

If you're convinced by all the benefits and decide to eat more oats – great, now it's time to look for tasty recipes. We've gathered some great recipes for you, from classic oat porridge to surprisingly tasty dishes.

Oatmeal

What you need?

2 teaspoons silan or natural maple syrup

3/4 cup water

1/2 cup ground oats

You can vary with additions such as bananas, apples, dates, cranberries, raisins, almond milk, coconut, cinnamon, and chopped nuts.

How to prepare?

Put the oats and water in a small pot, and slowly bring to a boil. Add silan or maple syrup and continue stirring until the water is fully absorbed into the porridge. For thicker porridge – just add more water. If you want toppings – add them along with the silan.

Sprinkle chopped nuts over the plate for a beautiful serving.

Salmon and Oat Patties

What you need?

300g boneless salmon

2 tablespoons oats

2 tablespoons chopped green onion

1 tablespoon mayonnaise

2 teaspoons mustard

1 teaspoon chopped dill

How to prepare?

Grind the salmon with all other ingredients in a food processor until a uniform mixture forms.

Divide the mixture into 3. From each part, create a large patty.

Heat a pan over medium heat, and place the patty on it. Fry for about 5 minutes on each side until browned. Fry all 3 patties this way.

Enhanced Tuna Patties

What you need?

3 cans of tuna in oil

2 eggs

2 garlic cloves

1 large onion

1 bunch of parsley or cilantro

1 tablespoon sweet chili sauce

3/4 cup oats

1/2 hot red chili pepper

1/2 teaspoon soy sauce

1/3 teaspoon turmeric

A touch of salt and pepper

How to prepare?

Mix all ingredients in a bowl. Create balls from the mixture, place on a baking sheet lined with parchment paper, and flatten gently.

Place the tray in a preheated oven at high heat (about 220 degrees), and bake for about 15 minutes, or until the patties turn golden.

Apple Cinnamon Muffins

What you need?

2 apples

2 eggs

1 cup oats

1 plain yogurt

1 tablespoon silan

1 teaspoon baking powder

1 teaspoon baking soda

A sprinkle of cinnamon

How to prepare?

Cut apples into cubes and place on a baking sheet. Sprinkle a little cinnamon over the cubes and transfer to a preheated oven at medium heat (180 degrees). Bake for exactly 12 minutes.

Transfer the apples to a bowl and mix with the remaining ingredients. Fill muffin tins or individual muffin molds, and place back in the oven at medium heat for about 15 to 20 minutes. Remove the muffins from the oven and set aside to cool before eating.

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