Seed oat, also called true oat, is a plant of the sweet grass family. It is used in gastronomy, agriculture as animal feed and medicine.
What you should know about seed oats
Seed oat, also called true oat, is a plant of the sweet grass family. It is used in gastronomy, agriculture as animal feed and medicine. The true oat is an annual summer fruit. Typical are the panicle-shaped inflorescences, on which the grains are formed after self-pollination. They are spindle-shaped and tightly enclosed by the glumes, the bracts in the spikelet, even when ripe. The flowers adapt to the weather: In wet conditions they remain closed, otherwise they open in the afternoon or after 6:00 pm in steppe climates. The culms reach a height of 60 to 150 centimeters. Although it is a frugal plant with low demands on the soil, it is most productive in temperate climates with a lot of rainfall. Sowing takes place in spring and from August the grain is ready for harvesting. – Already in the Bronze Age people knew seed oats and used it as a grain for people as well as fodder. Around 5 000 BC it was known in Poland and on the Black Sea. In Central Europe, it took until 2,400 B.C. for people north of the Main River to cultivate the plant. In Germany, oats were one of the most important cereals after rye until the middle of the 20th century. Until then, it was used mainly as fodder for horses used in agriculture. With the spread of tractors, demand for the grain declined significantly. When equestrian sports came up, it increased again and for a few years consumers have been aware of the beneficial effects of the nutrient-rich and high-quality oat on human health. In its original form, the food has a very good taste, better than the other cereals. From the original occurrence on the Black Sea, seed oats spread northward. Today, Russia is the world’s largest producer, with nearly four million tons annually (as of 2013), followed by Canada with almost four and Finland with about 1.2 million tons. Germany ranks eleventh.
Significance for health
Because of its valuable ingredients, seed oats are good for preventing or alleviating certain diseases. The abundance of fiber, especially beta-glucan, has a positive effect on the metabolism and digestive tract. It can lower blood sugar levels, has a positive influence on blood cholesterol levels, protects the intestinal wall and soothes a nervous stomach. Biotin ensures healthy hair and strong nails and can balance the nervous system. The vitamins of the B-complex also contribute to this. Silicic acid (silicea) contained in oats also protects and strengthens nails, skin and hair, but also has a positive effect on tendons and ligaments. A decoction of oat grains can counteract states of exhaustion and insomnia as a tonic. An extract from oat straw is used for feverish colds because it stimulates the sweat glands and reduces fever. Oatmeal, on the other hand, can soothe diarrhea and, in liquid form, relieve coughs. As a source of silicon, seed oats can tighten skin and connective tissue and are important for cartilage and bone health. Osteoarthritis and arthritis can be weakened with silicon. In addition, the element conducts aluminum from the body, which also has a positive effect on brain activity. The large amounts of protein in oats increase the overall activity. As an antioxidant, this grain has a special importance. More than other varieties, seed oats can prevent the oxidation of LDL cholesterol and thus the deposition on vascular walls.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 389 | Fat content 7 g |
| Cholesterol 0 mg |
Sodium 2 mg |
| Potassium 429 mg | Carbohydrates 66 g |
| Dietary fiber 11 g |
Protein 17 g |
The ingredients of seed oats may vary slightly because they depend on cultivation techniques and environmental conditions. 100 grams of the whole, hulled grain has 336 kilocalories.They contain 13.8 grams of water, 17 grams of protein, 7 grams of fat with a large proportion of unsaturated fatty acids, 66 grams of carbohydrates, 11 grams of fiber and 2.9 grams of minerals. These include sodium, manganese, iron, copper, zinc and selenium in small amounts, lots of potassium, phosphorus, calcium and magnesium. In terms of vitamins, some of the B-complex are found in true oats, as well as folic acid and vitamin E.
Intolerances and allergies
Because of their high calorie content, seed oat products are not very suitable for weight loss, although they provide long-lasting satiety. Overall, cooked oatmeal hardly causes allergies. For cereal allergy sufferers, they can therefore be an alternative to muesli and bread, but not if there is a simultaneous cross-reaction between oats and other cereals. Seed oats contain very little gluten; therefore, people with celiac disease, a gluten sensitivity, can consume them in moderation. However, care must be taken to ensure purity; the product must not have been in contact with other grains.
Shopping and kitchen tips
Products from seed oats can be bought ready-made, but also prepared by yourself. For this purpose, the whole grains are available in health food stores. They are suitable for dumplings, risotto or casseroles. Fennel, savory or paprika are suitable seasonings for hearty dishes. The grains are germinable – oat sprouts sprout quickly when warm and are suitable as an ingredient in salads or as a topping. Owners of a grain mill grind the whole grains themselves. They should be stored in a cool, dry, dark place, but no longer than a year because of the high fat content. The same applies to the other products. Rolled oats are among the best known and come in three varieties. The large-sheet flakes come from whole oat kernels and swell when soaked or cooked. Small leaf flakes and oatmeal melt flakes are made from cut kernels. They dissolve in liquid and are therefore drinkable or suitable for babies. Rolled oats are usually available heated. If you prefer the raw food quality, buy flakes made from pre-germinated oats. This still contains all the nutrients. Products made from true oats should be organically grown; this avoids mixing with other cereals. When buying, also look for the whole grain variety, because it contains the most nutrients.
Preparation tips
A breakfast based on oat products means a good foundation. In addition to the classic flakes, oatmeal made from soaked, raw oatmeal tastes good with fresh fruit or nuts. For porridge, simmer oatmeal for a maximum of three minutes in four to ten times the amount of water. Honey, dried fruit or vanilla are suitable for sweetening; gingerbread spice and cinnamon further refine the porridge. Oatmeal is also suitable for burgers: Add the flakes to a glassy sauteed onion, deglaze with vegetable broth and let steep. Season with herb salt and parsley and then fry the formed pieces hot. Drinks can also be prepared from seed oats: Puree the soaked or simmered flakes and strain. The residue can be further used for porridge or for a face mask.