The All-Rounder
Oats are an extremely popular and versatile grain that is valued worldwide. Originally native to the cooler regions of Europe and Asia, oats have established themselves as a valuable food source, widely used in both traditional and modern cuisine. Notably, oats are naturally gluten-free, although they are often contaminated with gluten-containing grains during processing. However, for people with celiac disease or gluten intolerance, there are specially certified gluten-free oat products available.
Oat grains are rich in essential nutrients such as fiber, protein, vitamins, and minerals. They contain beta-glucans, a type of soluble fiber that has been shown to help lower cholesterol levels and promote heart health. Additionally, oats are an excellent source of magnesium, iron, and B vitamins, which support energy production and metabolism.
Oats can be prepared in many ways—whether as a classic breakfast in the form of oatmeal, an ingredient in baked goods, or as part of savory dishes. The versatility and health benefits of oats make them a valuable and popular ingredient in a balanced diet.
"Live happily, live joyfully, like a pug in oat straw."
Oats seem to bring a little happiness to us humans from time to time as well. Whether in cookies, bread, granola bars, muffins, or pancakes—the list of oat-based products seems endless. From sweet to savory, oats are truly versatile and add a rich, grainy flavor to many gluten-free dishes—something often missed in a gluten-free diet.
The protein structure of oats differs from that of other bread grains. The component of gluten harmful to people with celiac disease, gliadin, is not present in oats, which means oats are inherently gluten-free. However, oats are often categorized as gluten-containing foods for good reason: during conventional cultivation, harvesting, storage, and processing, it’s common for oats to become "contaminated" with gluten-containing grains like wheat, rye, or barley. This makes regular oat products unsuitable for people with celiac disease.
Gluten-free oats are not a special variety. Rather, through the use of carefully controlled pure seeds, sowing on selected fields, and thorough cleaning of all processing equipment and storage areas, cross-contamination with gluten-containing grains is prevented. If an oat product carries the gluten-free label, these controlled measures, from seed to packaging, have been followed. This allows people with celiac disease to safely incorporate gluten-free oat products into their diet.
The millet grain, which likely originated in West Asia, was cultivated by the Celts and Germans over 4,000 years ago. In Germany, it was considered one of the most important food sources until the 18th century, often prepared as porridge, until it was replaced by the bread grains rye and wheat and the hardy potato. Today, the main cultivation areas are Northern and Central Europe, as well as Russia and North America. In Germany, oats are primarily grown in the mid-mountain regions, the Alpine foothills, and coastal areas—mostly as a summer grain.
The ingredients of this robust grain were appreciated early on. Abbess Hildegard of Bingen recommended oat dishes in the 12th century for "a cheerful spirit and a pure, clear mind." This recommendation is well-founded, as oats not only provide wonderful satiety but also contain more high-quality fats and biologically valuable proteins than other grains. They are also rich in fiber and many important minerals such as iron, magnesium, and zinc, along with a wealth of B vitamins.
Preparation Tips
- Most people with celiac disease tolerate oats very well. For safety reasons, we still recommend introducing oats into a gluten-free diet only after all symptoms have disappeared. Oats should initially be tested in small amounts.
- Oats come in various forms, with rolled oats being the most common on our tables. Whether small or large flakes, they not only enrich our breakfast muesli but also serve as an ideal base for both sweet and savory porridge when cooked.
- When processed into flour, oats also show great versatility—whether combined with other flours for baking all kinds of cakes and cookies, as a thickening agent for sauces and soups, or as a flavorful alternative to traditional breadcrumbs in coatings.
- True whole grain enthusiasts will also find plenty to enjoy with oats. The whole grain releases its flavor beautifully in hearty broths and soups.