There are so many different ways to use oat flakes in your food. But the question arises, how many oat flakes should you really eat per day?
These small flakes are good for so many things: for losing weight, for stomach complaints, for skin, hair and nails, they fill you up, give you energy and proteins and much more.
Oats are a real “superfood” if you want to eat healthily. But how many grams of oats should you eat a day? Basically, how much oats you need per day is individual.
According to the German Nutrition Society, the recommended reference amount for the daily intake of dietary fiber for men and women is 14.6 g per 1,000 kcal. 1 With an energy requirement of 2000 kcal per day, at least 30 g should therefore consist of dietary fiber.
Oats contain 10 grams of fiber per 100 grams, so 300 grams of oats is a good way to get the recommended daily intake.
Or less, because when you combine oats in porridge with berries, nuts or broccoli, more fiber is added. You should be aware of this!
In the following article, you will learn when to eat oats, what makes oats so healthy, and how you can lose weight with the flakes.
Prepare oats properly - read more!
When should I eat oats and how much?
Oats keep you full for a long time. If you eat an oat cereal, for example in the morning, you won't feel hungry until lunch time and you won't get any more cravings.
So it's good to eat this staple food for breakfast, as it helps to satisfy your appetite and keeps you going until lunchtime.
The most popular way to eat these flakes is as porridge or oatmeal.
To do this, you have to put the oats in boiling milk or boiling water and let them boil.
If you want, you can then decorate the porridge with fruit, berries or nuts. You can also consume the staple food with chia seeds.
A portion of porridge generally contains about 40-50 grams of oats. This corresponds to 5-6 tablespoons of oats.
Now read everything about oats!
Can I eat oats in the evening?
Generally speaking, yes. You can eat them in the evening, but you should be aware that the flakes will keep you full for a long time and you shouldn't eat right before bed.
However, if you can't get enough of oats, eat them at least two to three hours before you go to bed.
What you can definitely do in the evening are overnight oats. This is how it works: you prepare your oats in the evening and let them soak overnight. In the morning, you can add some fruit or nuts and then eat them right away or take them to work.
What makes oatmeal so healthy?
This important staple food is made from simple seed oats. Only the non-edible parts of the oats are removed, and all that remains are the valuable nutrient-rich outer layers. This makes the flakes a real health benefit.
Oat flakes contain mainly
- fiber, which is an aid against gastrointestinal complaints, as they form a protective layer on the gastrointestinal mucosa and thus prevent gastric acid from coming into contact with the mucosa. They also fill you up and at the same time stimulate digestion. The German Society for Nutrition (DGE) recommends consuming 30g of fiber per day.
- Complex, long-chain carbohydrates only raise blood sugar slowly, which means that glucose only enters the bloodstream slowly.
- They are the most important source of beta glucan.
- Vitamins B1 and B2, which ensure shiny hair, clear skin and strong nails.
- Copper, which tightens connective tissue.
- Zinc, which is responsible for protein formation and cell division.
They help especially with (according to DGE)
- Lowering cholesterol
- Lowering the risk of diabetes
- Soluble fiber protects the heart and the cardiovascular system
Learn more about overnight oats!
What exactly is the oatmeal diet?
The oatmeal diet says that you should eat a lot of oatmeal, but you can combine it however you like. The goal is to lose weight without feeling hungry or lacking nutrients.
The basic food contains everything you need to achieve this goal: carbohydrates, protein, potassium, calcium, sodium, magnesium, many vitamins and fiber. However, you should make sure that you do not eat more than 250 grams of oats.
Lose weight sustainably with oats
If you want to lose weight in a healthy way, oats are the perfect remedy. If you eat them 2 hours before exercising, they will quickly give you energy without filling you up, because they are not heavy on the stomach.
They also contain important proteins that help you during exercise. Your energy will be maintained in the long term to lose weight in a healthy way.
An important tool for successful weight loss is the calorie calculator. This allows you to calculate your calorie requirement per day. This can make losing weight easier for you.
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Conclusion oat diet: one portion of oats a day
To lose weight, you should eat around 250 grams of oats a day. One portion of oats contains 40-50 g, so you should eat about 5 portions a day on an oat diet.
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- German Nutrition Society /. Dietary fiber. DGE. Accessed March 17, 2022. https://www.dge.de/wissenschaft/referenzwerte/ballaststoffe/
Frequently asked questions
How many tablespoons of oats for breakfast?
If you want to eat oats for breakfast, 5 to 6 tablespoons of oats are enough. That's a serving of about 40 to 50 grams. These can then be made into a delicious porridge or muesli.
What happens if you eat oats every day?
The high fiber content of oats stimulates digestion and metabolism. By eating oats daily, digestion adjusts after a few days and the oats start to take effect.
