Oat (Avena sativa) is an agricultural crop grown for its seeds. In the world grain production statistics, it ranks sixth after wheat, corn, rice, barley and sorghum. Oats are a gluten-free grain in its pure form. If it comes into contact with a gluten-containing food in the environment where it is produced, it loses its gluten-free feature. Oat milk obtained from oats is among the vegetable milk sources.

A powerful source of phosphorus and fiber

80 grams of oats, ie 8 tablespoons of oats, meets 40% of daily phosphorus, vitamin B1 and fiber needs, 35% of magnesium needs, and 20% of copper, zinc and iron needs. Oats contain both soluble and insoluble fiber. The inclusion of oats in the diet provides beneficial health effects due to its rich macro and micronutrients, soluble fiber (β-glucans) and recently discovered oat polyphenolics.

Good for high blood pressure and cholesterol

In scientific studies, it has been determined that consumption of oat sources (including oat bran, oatmeal and whole oat flour) reduces total cholesterol and low-density lipoprotein cholesterol (LDL) concentrations. It also helps lower blood pressure levels by increasing nitric oxide production in the body, thanks to its high antioxidant content known as avenanthramide. The nitric oxide molecule helps dilate blood vessels, leading to better blood flow. For this reason, patients with high blood pressure and cholesterol should consume oats every day.

It lowers blood sugar level, keeps you full for a long time

Thanks to the beta-glucan it contains, forming a thick gel that delays the emptying of the stomach and the absorption of glucose in the blood, oats help reduce blood sugar levels and improve the activity of the insulin hormone, especially in people who are overweight or have Type 2 diabetes. Thanks to the insoluble fiber it contains, oats improve intestinal health by reducing constipation. Its consumption is also very important for weight management. Thanks to the amount of fiber it contains, it provides satiety for a long time, and it helps individuals who want to lose weight to provide portion control by causing a decrease in food intake in the next meals.

Crunchy breakfast oats


1 cup walnuts/almonds/hazelnuts (optional)
2 cups oatmeal
2 large ripe bananas (mashed)
1 cup of dried fruit
half a teaspoon of salt
1 tablespoon of cinnamon


Preheat the oven to 150 degrees and place greaseproof paper on a baking tray. Thoroughly mix all ingredients (except dried fruit) in a large bowl. Spread the ingredients on the tray and put them in the oven. Every 10 minutes, remove the tray and mix the ingredients. Bake for a total of 30 minutes until the oats are golden brown. Add the dried fruits last and leave the mixture to cool. It will crisp up as it cools. Instead of 1 slice of bread for your breakfast or snacks, you can consume 3 tablespoons of crispy oats with 1 bowl of milk or yoghurt.

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