Oatmeal is one of the healthiest breakfasts around - but did you know that the choice of preparation liquid can make a big difference? Many people automatically reach for milk, but preparing it with water offers surprising health benefits. In this article, you'll find out why you might soon want to enjoy your oatmeal with water if you want to get the most out of your breakfast.
Better iron absorption through the combination with water
An exciting advantage of preparing oatmeal with water is the improved iron absorption. Oatmeal is not only delicious, but also a really good plant-based source of iron. However, there is a small catch: if you combine your oatmeal with cow's milk, this important iron can literally fall by the wayside.
The reason for this is the calcium in milk. Calcium itself is an important nutrient that our body needs. But when it comes to the absorption of plant-based iron, calcium plays the role of 'spoilsport'. It blocks the absorption of iron in the intestine and ensures that your body cannot absorb the amount of iron that it actually could. This is because iron and calcium compete for the same "place" in the digestive system. Both nutrients use similar transport routes. If calcium gains the "upper hand", iron loses out.
This means that even if you eat iron-rich oatmeal, your body will get less of it if it is served with cow's milk. Studies have shown that even a calcium-rich meal can greatly reduce the absorption of plant-based iron.
So preparing your oatmeal with water can aid the absorption of iron from plant sources. Especially if you're trying to maintain a balanced diet or have ever had low iron levels, this simple switch from milk to water at breakfast can make a real difference.
Differences in preparation: swelling or boiling
The type of preparation - whether soaking or cooking - influences the digestibility and nutrient content of the oatmeal.
SoakingWhen soaking in cold water, as is the case with overnight oats, for example, the oats are only hydrogenated. This means that the nutrients they contain, especially the heat-sensitive vitamins (e.g. B vitamins) and antioxidants, are fully preserved. In addition, soaking oats in water ensures that certain enzymes such as phytase are activated. These enzymes ensure that the phytic acid content in oat flakes is reduced. This is so beneficial because phytic acid can inhibit the absorption of minerals such as iron and zinc.
Soaking allows the oats to unfold their full nutritional potential and enables you to achieve the best possible nutrient yield.
Cooking: During cooking, the starch chains in the oat flakes are broken up by the heat. This gives cooked oatmeal its deliciously creamy consistency and makes it easier for you to digest. One disadvantage of cooking, however, is that some heat-sensitive vitamins, especially B vitamins and certain antioxidants, can be broken down.
Both methods therefore have advantages and disadvantages. While soaking maximises nutrient retention, cooking ensures better starch breakdown and higher digestibility.
Oatmeal with water - your electrolyte balance will thank you
If you want to prepare your oatmeal with water, you are not only supporting your daily fluid intake, but also doing something good for your electrolyte balance - particularly important for anyone who regularly does sport. Electrolytes are minerals such as magnesium, potassium and sodium, which are responsible for many vital functions in the body. They help to regulate the water balance and support nerve and muscle function.
Oatmeal itself is a great source of electrolytes such as magnesium and potassium. These minerals play a key role in your health, especially after physical exertion or on hot days when you sweat more and lose electrolytes.
The exciting thing about preparing it with water is that it does not disturb the natural balance of these important minerals. Unlike milk, which contains calcium and sodium, water is free from additional minerals that could alter the delicate interplay of electrolytes contained in oats.
Fewer calories
Another aspect is, of course, calorie reduction. Milk - whether plant-based or animal-based - usually contains significantly more calories than water. This can play a role, especially if you are watching your calorie deficit, for example to help you lose weight. Even if you use plant-based milks such as almond milk, you still save energy by using water without losing the satiety of the oatmeal.
So why not try it out first thing in the morning and prepare your oatmeal with water? It's a delicious breakfast that supports your health and energises you for the day. Try it out and discover how good oatmeal with water can taste - without any added milk.
Conclusion: Water - the underestimated base for your oatmeal
Incidentally, water is not only a wonderful companion for your oatmeal itself. Water does a lot more. Because the oat flakes in your bowl are made from oats. If the oat seeds are not processed directly, but soaked for a certain period of time, sprouts are produced. These contain the perfect composition of nutrients and make your breakfast even more valuable.
Want to take your diet to the next level? Then take a look at our sprouted mueslis to make your breakfast even healthier. Discover our selection now and treat yourself to a powerful start to the day!
Click here for the tasting pack
Want to find out more about oatmeal with water? You can find more information and practical tips at ernaehrungsexperte.de!
Sources
Lopez, H.W. et al, 2002. Minerals and phytic acid interactions: is it a real problem for human nutrition? Available at: https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1365-2621.2002.00618.x [Accessed 25 September 2024].
Hurrell, R.F. and Egli, I., 2010. Iron bioavailability and dietary reference values. The American Journal of Clinical Nutrition, 91(5), pp.1461S-1467S.Available at: https://academic.oup.com/ajcn/article/91/5/1461S/4597072 [Accessed 25 September 2024].
Hallberg, L., Brune, M. and Rossander-Hultén, L., 1992. Calcium and Iron Absorption: Mechanism of Action and Nutritional Importance. European Journal of Clinical Nutrition, 46(5), pp.317-327. Available at: https://www.nature.com/articles/ejcn1992116 [Accessed 25 September 2024].
Photo oatmeal: Adobe Stock, Vladislav Noseek, #270140136
Photo oat field: AdobeStock, sata_production, #173915981
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