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Interesting Facts about Oatmeal and Oat Milk

Oatmeal and oat milk are popular foods. Rightly so! Because oatmeal is healthy and making oat milk yourself is easy. Of course, you can also find both in the supermarket. Here you can get the oatmeal’s nutritional values ​​and more information about the regional superfood.

Anyone who has already discovered oat products knows how delicious they are. There are many ways to use oats. Because not only porridge and muesli can be made from it. You can also use oatmeal to make bread or prepare lunch.

Oats as nature’s miracle cure

Oats are a useful grain from the grass family. Until the Middle Ages, this was mainly used as food. But today it is mainly used as animal feed. Although it is currently enjoying a period of popularity due to its healthy reputation. Because it is also considered a local superfood that you should know about. And rightly so, it’s becoming increasingly popular. Since it can be used in many ways, e.g. as oatmeal, oat bran, oat milk, and much more. It has the advantage that it is grown regionally in Northern and Central Europe, among other places, and contains little gluten.

The beneficial effects of oats

The oat grain is nutritionally very valuable. Because it contains a lot of protein and the proteins it contains consist largely of essential amino acids. You can also find minerals in oats, such as magnesium, iron, calcium, potassium, and zinc. In addition, it contains B vitamins and vitamin E. And because of the many calories, it is a real source of energy (100 g / 370 kcal). And if you’re looking for another source of fiber, this grain is for you. It is also said to have a healing effect. Because it is said to have a positive effect on certain diseases.

Simply prepare oatmeal

Since you can prepare the oatmeal in many ways, we want to give you some inspiration. So you can heat them up with oat milk or water in a saucepan and add a little cinnamon. Then you can refine the porridge with fruit, flaxseed, and delicious honey. Also, note our ideas for making muesli yourself. Instead of the classic version, you can also prepare hearty oat dishes. For example, a hearty porridge with tomatoes, feta, and mushrooms. In addition, patties made from zucchini and oatmeal taste very good. You can also use it to bake delicious oatmeal cookies or bread yourself.

Oats as a remedy

The good nutritional values ​​of the grain and its positive effect on diseases make it a valuable food in naturopathy. Accordingly, you can sensibly integrate it into your diet and benefit from it. However, you should make sure that the oatmeal or oat milk is of good quality. So we show you what you can use the grain for:

1) Oatmeal to deacidify the body

Oatmeal is rich in nutrients. Foods that form good acids are also included. So you can eat them with peace of mind. If you are in the process or plan to detox your body effectively, then diet is crucial. Good acid-forming foods such as oatmeal, couscous, etc. can help you with this.

2) A good source of fiber

The grain also provides you with valuable dietary fiber. Nowadays we usually eat too little of it. But these are important for our digestion. Consequently, use them to effectively stimulate your digestion and fight constipation. You should also drink a lot and get enough exercise. If all else fails, you can cleanse your colon. Also, read about simple home remedies and foods for colon cleansing.

3) As a home remedy for gastrointestinal complaints

Likewise, oatmeal is a good remedy for gastrointestinal complaints. Because the indigestible fiber of these should protect the mucous membrane of the stomach and intestines. Accordingly, they form a protective layer that retains the acidic gastric juice. So make yourself a delicious porridge with these complaints.

4) Oatmeal to lower cholesterol

Furthermore, the regular consumption of oatmeal is said to effectively lower cholesterol. And that’s because of the good and healthy oatmeal nutritional values. Because the beta-glucan it contains helps to reduce LDL levels. However, you have to eat at least two servings a day for this effect. But since you can conjure up a variety of dishes from it, this shouldn’t be a problem!

5) For healthy nutrition during pregnancy

A nutritious and healthy diet during pregnancy is important. This is because the health and development of the child are already influenced here. If you are pregnant, it is advisable to eat consciously and increase the nutrients. The oatmeal nutritional values ​​show that these and others should be integrated into the diet. Also read about valuable pseudo-cereals during pregnancy.

6) Green oats for body aches

Green oats are immature oat plants. This is harvested shortly before flowering and, as a tea, has a positive effect on health problems. Accordingly, inflammation in the body should be reduced. You can also take a full bath with it. This can relieve body aches.

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Food

Birch Sugar: Interesting Facts About The Sugar Substitute Xylitol

Birch sugar (xylitol) is a sweetener that is considered a healthy sugar substitute. We explain what you need to know about the sugar substitute.

Because high sugar consumption can be unhealthy, many people are looking for alternative sweeteners. In addition to sweeteners such as aspartame, you will find sugar substitutes in many sugar-free products. These include birch sugar (xylitol or xylitol). It is chemically related to sugar and is a natural intermediate product of glucose metabolism in the body. Birch sugar is one of the sugar alcohols, the so-called polyols. Despite its structural similarity to sugar, xylitol has different properties. You will learn more about this in the following sections.

Birch sugar: How xylitol is made

Not only we humans produce xylitol in our body – birch sugar or precursors thereof also occur naturally in many plants, not only in birch bark. Some types of fruit and vegetables, such as strawberries, also contain birch sugar.

On an industrial scale, pure xylitol is usually obtained in a complex process from wood or organic waste such as corn cobs or sugar cane fibers:
These vegetable raw materials contain xylans, which are usually extracted at high temperatures using sulfuric acid or caustic soda. This produces xylose, also known as wood sugar (because it is found in many types of wood).
Xylitol is produced from xylose under high pressure and with the use of a catalyst.

Birch sugar: calorie content and uses

Externally, birch sugar does not differ from white sugar. In principle, you can use it in all recipes as a one-to-one sugar substitute – it has the same sweetening power and otherwise behaves very similarly. However, xylitol is less soluble in cold water than sugar. It also has a cooling effect in the mouth and enhances mint and menthol flavors.

While household sugar has 400 kilocalories per 100 grams, xylitol only has 240 kilocalories.

According to the consumer protection initiative, there is no maximum limit for birch sugar in food – you can find it (sometimes under its E number E967) in various products such as:
sugar-free or reduced-sugar sweets and baked goods
Mustard
sauces
sugar free chewing gum
dietary supplements

Undesirable side effects of birch sugar

Products containing more than ten percent birch sugar must be labeled “Excessive consumption may have a laxative effect”. Like other sugar alcohols (e.g. sorbitol or erythritol), large amounts of xylitol can cause flatulence, abdominal pain and diarrhea. A single dose of up to 20 grams and a daily dose of up to 70 grams is well tolerated by most people. However, there is one exception: People who are sensitive to so-called FODMAPs usually do not tolerate xylitol very well, even in small amounts – because polyols are FODMAPs.

Otherwise, the European Food Safety Authority (EFSA) classifies birch sugar as harmless to health.

Caution: Xylitol is highly toxic for dogs, rabbits and some other animals because the substance causes extreme insulin releases in them.

Conclusion: birch sugar in moderation and preferably organic

As part of a balanced diet, there is nothing wrong with using birch sugar in moderation as a sugar substitute. You can get xylitol from organically grown raw materials both online (for example at **Amazon) and in organic shops. So you can be sure that these are free of genetic engineering.

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Sugar Substitutes and Sweeteners: Differences and Facts Worth Knowing

Sugar substitutes and sweeteners replace sugar in many products. We explain the differences between the two terms and which substances are behind them.

Sugar substitutes – relatives of sugar

While table sugar (sucrose) contains 400 calories per 100 grams, most sugar substitutes only have 240 calories. However, most of them also have a lower sweetening power than sugar.
Particularly important for diabetics: sugar substitutes are metabolized independently of insulin – they only allow the blood sugar level to rise minimally.
Sugar causes tooth decay, it has a cariogenic effect. Sugar substitutes have little to no such effect.
As the name suggests, sugar substitutes can replace sugar in most products. Although they may have to be dosed higher, they otherwise behave very similarly.

Both sugar and sugar substitutes occur naturally in many plants. In the human body, sugar alcohols such as sorbitol are part of carbohydrate metabolism.

From erythritol to xylitol: Approved sugar substitutes

According to the consumer advice center, eight sugar substitutes are currently approved in the EU:
Xylitol (E 967): Also known as birch sugar, it is the only sugar substitute that has the same sweetening power as sugar and is effective against tooth decay.
Erythritol (E 968): The only sugar alcohol that has no calories.
Sorbitol (E 420): Often used as a humectant and bulking agent.
Mannitol (E 421)
Isomalt (E 953)
Lactitol (E 966)
Maltitol (E 965)
Polyglycitol syrup (E 964)
Note: Since 2014, according to the consumer advice center, products with sugar substitutes no longer have to state whether they are sugar substitutes or sweeteners. The indication “sweetener” is sufficient. However, the list of ingredients must contain the name or the E number of the substance used.

Why might it be interesting to know what kind of sugar substitute it is? Chemically speaking, sweeteners are very different from sugar substitutes.

Sweeteners: No carbs, but sweet

Unlike sugar substitutes, sweeteners are not closely related to sugar. The group of sweeteners includes very different and chemically complex substances. They have in common that they contain hardly any calories and, above all, have a much greater sweetening power than sugar. Stevia, for example, is 300 times sweeter than table sugar. That’s why, unlike sugar substitutes, you can’t just use sweeteners as sugar substitutes in baking.

Sugar substitutes: harmless to health?

According to the Federal Institute for Risk Assessment (BfR), sugar substitutes may be used in food indefinitely. The EU does not have an “acceptable daily intake” (ADI) – i.e. no limit value for a tolerable maximum for the daily intake.

The only caveat: Sugar substitutes can cause bloating, diarrhea, and stomach pain because they’re difficult to digest. For this reason, products containing more than ten percent of a sugar substitute must bear the following notice: “Excessive consumption can have a laxative effect”. According to the Deutsche Apothekerzeitung, erythritol and xylitol are the most tolerable.

Otherwise, the European Food Safety Authority (EFSA) considers sugar substitutes to be harmless. In the EU, the institution is responsible, among other things, for checking the approval of additives. Since many ratings are very old (many date back to the 1980s), a new rating process is currently underway. By 2020, the sugar substitutes should also have been re-examined.

Sweeteners: Probably harmless, but only in moderation

There is an ADI (acceptable daily intake) for sweeteners. According to the BfR, scientists determine this in animal experiments: the animals are given enough of a sweetener until their body reacts to it. This dose is usually divided by 100 (a so-called “safety factor”) – this is then the ADI. This value is checked regularly, for example it was reduced for cyclamate in the early 2000s. The last sweetener reviewed by EFSA in 2013 is aspartame.

As the Deutsche Apothekerzeitung reports, high doses of sweeteners in animal experiments sometimes lead to complaints ranging from allergies to cancer. However, there is no evidence that these hazards in the context of ADI also exist in humans.

The EFSA and the BfR consider all sweeteners to be harmless in the specified daily maximum amounts. As already mentioned, however, the last reviews were a few years ago. For example, a year after the last assessment of aspartame, scientists found that the substance can cause changes in the intestinal flora. These in turn cause the blood sugar level to rise – apparently not only in animals but also in humans. Over time, this can lead to diabetes. So are sweeteners like aspartame not that safe after all? In order to clarify the question unequivocally, more meaningful studies are needed.

Important: In any case, according to the BfR, aspartame and aspartame-acesulfame salt are toxic for people suffering from the metabolic disorder phenylketonuria. The phenylalanine in aspartame is problematic. Therefore, products with aspartame must be labeled “contains a source of phenylalanine”.

How recommended are sugar substitutes and sweeteners?

Sugar substitutes are harmless to health, and so are sweeteners in moderation. But are they really recommended as a sugar substitute? According to the DAZ, scientists repeatedly discuss the question of whether sugar substitutes and sweeteners have an appetizing effect or reduce satiety. So far there is no clear answer.

Eating sugar substitutes doesn’t necessarily mean you’re consuming fewer calories. While their calorie density is lower than sugar, you’ll need to use more to get the same sweetening power. Exceptions are xylitol (same sweetening power) and erythritol (no calories).

Another problem is that people tend to eat more of something that doesn’t have sugar in it. Sugar-free foods are considered healthier, so you can theoretically eat more of them. But then you also quickly consume more calories. Sugar substitutes are therefore not ideal for losing weight.

One thing is clear: If you want to lead a life without sugar, neither sugar substitutes nor sweeteners can train you to lose your sweet tooth. You are more likely to achieve this with a permanent change in diet, in which you primarily use the natural sweetening power of fruit and vegetables.

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Cassava Flour: Nutrition Facts, Uses and Recipes

Cassava flour is a good alternative to conventional wheat flour. It is gluten-free and grain-free and yet can be used almost like wheat flour. You can find out more about cassava root flour here.

Cassava flour is being hailed as the new star among alternative flours. It is a flour that is gluten-free, grain-free and rich in fiber.

Cassava flour is made from the starchy tubers of cassava. This is a plant species that belongs to the Spurge family. Manioc originally comes from South America and the natives are said to have fed on the plant. There are now cassava growing areas in many tropical and subtropical regions around the world. Even today, cassava is one of the staple foods of millions of people in South America and parts of Asia and Africa.

However, the cassava roots are poisonous when raw because they contain hydrocyanic acid. However, they can be processed in such a way that the hydrocyanic acid boils down and the tubers become edible. For this reason, cassava tubers are often fermented, boiled or ground into flour and washed.

Cassava Flour: Nutritional Values

Manioc flour is an interesting flour alternative for people who (have to) eat a grain-free or gluten-free diet. It has a high starch content, a mild taste and a fine texture. Thus, cassava flour mimics the consistency and properties of conventional flour very well. Unlike other gluten-free flour alternatives (such as buckwheat or quinoa flour), cassava flour can often be used as a one-to-one substitute for conventional flour containing gluten, such as wheat flour. Other gluten-free flours usually require additional ingredients to make a working dough.
Energy: 371 kcal
Carbohydrates: 88.6 g
Protein: 0g
Fat: 0g
Calcium: 57 mg
Potassium: 303 mg
What is striking about the nutritional values ​​is the high proportion of carbohydrates. In comparison, wheat flour has about 70 grams of carbohydrates per 100 grams of flour. Cassava flour is therefore a good source of energy. However, it has no protein and only a few essential amino acids. After all, wheat flour has 11 grams of protein. Cassava flour also lacks micronutrients such as vitamins. Therefore, where cassava is a staple food, nutritional deficiencies can occur. For this reason, scientists have been trying for some time to breed cassava varieties whose tubers contain more nutrients. On the positive side: cassava flour contains a lot of calcium and potassium.

However, there is nothing wrong with including cassava flour in a balanced diet from time to time. Especially in a gluten-free diet, cassava flour provides a lot of variety.

Use cassava flour: bread, pancakes and more

To make cassava flour the traditional way, the tubers are peeled, grated, and then soaked. The mass is then pressed out, washed and roasted in an oven. What remains is the cassava flour.

Depending on the region, the cassava flour is processed differently. It often turns into a bread-like cake or farofa (Brazilian side dish). A Brazilian drink is also based on cassava flour. In some African areas, the flour is also used for fufu or foufou, a kind of dumpling dough.

Tip: Incidentally, finely ground cassava flour is often also called fufu or foufou in European trade. You can find it in Asian or Latin American supermarkets.

If you have never used cassava flour, you can approach it and replace part of the conventional flour with cassava flour in existing recipes. You can use cassava flour to make breads, rolls, wraps, pancakes, cakes and cookies. Depending on the dough and recipe, you may need a little less liquid in your baked goods. Cassava flour is also suitable for binding sauces or making breading.

Recipe with cassava flour: Fufu from West Africa

Fufu (also foufou) is widespread in West Africa and popular as a main ingredient or side dish in many dishes. Fufu refers to a type of solid porridge or dough that is formed into small dumplings and served with a sauce, soup or stew.

Ingredients for fufu (dumplings made from cassava flour):
cassava flour
water
Cassava flour binds a lot of water. Therefore, the rule of thumb is that you should always use a little more water than you use cassava flour. If you take 100 grams of cassava flour, add about 120 milliliters of water.

How to prepare fufu:
Boil the water.
Pour the boiling water over the flour in a saucepan.
Heat the mixture, stirring constantly, bring to the boil and then continue to simmer for about 10 to 12 minutes. Keep stirring the porridge.
Then take the pot off the stove to let the mixture cool down a bit.
Then form small dumplings with your hands. You can serve these with various vegetable dishes, or use them traditionally as an ingredient in soups, stews or sauce dishes.
Tip: The balls are often so sticky that they are difficult to chew. That’s why they are usually dipped into the sauce or soup and swallowed whole.

Recipe with cassava flour: Farofa from Brazil

Another classic cassava flour recipe is the Brazilian farofa. This is a popular side dish, for which the cassava flour is sautéed in a pan with butter, onions and herbs until golden brown. Eggs are often added as well.

We recommend that you use organic ingredients that come from the region whenever possible. In this way you support an agriculture that does without many synthetic pesticides and in which animal welfare is better guaranteed. In addition, with regional products you avoid long transport routes that cause high CO2 emissions.

You need these ingredients for four servings:
200 g cassava flour
3 tbsp butter (or margarine if vegan)
2 spring onions
1 bunch coriander or parsley
5 sprigs of fresh mint
1 teaspoon zest from a lemon
Salt
How to prepare the farofa:
Wash the herbs and chop them up.
Cut the spring onions into rings.
Heat the butter or margarine in a pan and sweat the onion in it.
Add the cassava flour and toast until golden brown in color.
Stir in the herbs, lemon zest and spring onions.
Tip: If you want to eat eggs, add them to the pan along with the cassava flour. The farofa goes well with rice or bean dishes.

Life cycle assessment: cassava flour is so sustainable

The life cycle assessment of cassava flour:
On the one hand, cassava grows very well even in long periods of drought and therefore does not need to be watered heavily. This is particularly beneficial in regions where water is often scarce.
On the other hand, buying cassava flour in Germany is not very ecological. Because the flour is imported and therefore travels long distances. Transport causes so many climate-damaging emissions.
Therefore, you should carefully consider to what extent you want to integrate cassava flour into your diet. Conscious handling of cassava flour is important in any case. Also, you can try mixing cassava flour with other locally sourced gluten-free flours. This includes, for example, buckwheat flour.

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