Oats and histamine

Good news: Oats are perfect for a low-histamine diet. You can also use them to prepare many different dishes. Oats are suitable for breakfast as well as lunch and dinner.

Oats: a versatile gluten-free grain

Oats contain very little histamine and are therefore very suitable for people with histamine issues. They are available in many different varieties. Popular oat products include delicate or coarse oat flakes,oat yogurt, oat flour, oat bran or oat groats. Oats are a perfect way to start the day, as they are particularly suitable for breakfast porridge, muesli, or bread rolls. But they are also ideal for cooking, for example oat cream (such as oat cuisine). In addition, oat milk is a suitable alternative to cow's milk. However, opinions are divided on milk. Most people simply find cow's milk tastes better in coffee. Furthermore, the question often arises as to why oat milk does not froth as well as cow's milk. This is because cow's milk contains more fat and protein.

Are oats gluten-free? Oats and celiac disease

Oats are a very popular grain because, due to their low protein content , they can even be eaten by people with a gluten intolerance. They naturally contain no gluten. However, the manufacturing process may leave minimal traces of gluten in oats. People who suffer from celiac disease and are very sensitive to gluten should therefore use gluten-free products. Many products made in Germany feature a crossed-grain symbol and the label “oats”.

Oat flake porridge with blueberries

The oat plant: origin and benefits

Oats belong to the grass family . The plant grows upright and has long roots that can grow up to one meter long. It has a round, hollow stem. The oat kernels themselves are found in the ears, which attach to spikes about 15 to 30 cm long. The sowing takes place in November and December or in February. Then another 70 to 90 days pass before harvest. Oats account for 1% of global grain production. The most oats are grown in Russia, followed by Canada and Australia. Poland is the leading oat-growing country in Europe.

Are oats good for your health? Nutrients contained

This nut-flavored grain is suitable for a healthy diet. It contains many different nutrients, including minerals and vitamins. It is rich in

Fiber: approx. 40%
Protein: approx. 13.5 g/100g
Iron: contributes to the normal function of the immune system and normal oxygen transport in the body
Zinc: contributes to normal carbohydrate metabolism and normal macronutrient metabolism
Phosphorus: contributes to normal energy metabolism and the maintenance of normal bones
Magnesium: contributes to electrolyte balance and the normal function of the nervous system
Vitamin B1 (thiamine): contributes to normal psychological function and normal heart function
Vitamin B6 (pyridoxine): contributes to the normal function of the nervous system and the normal formation of red blood cells

Oats contain approximately 56 g of carbohydrates per 100 g . The glycemic index of oats is 40, while that of wheat is around 70. This means that oats cause a smaller rise in blood sugar levels. Oats are considered an alternative to rice and corn because the grain contains far more protein than rice or corn and is also rich in essential amino acids. For example, oat flakes contain 7 g of fat per 100 g. 40% of this fat consists of mono- or poly- unsaturated fatty acids.

Oats are not only suitable for porridge or muesli, but also excellent for baking bread. Our Organic Whole Grain Bread Baking Mix contains, among other things, gluten-free whole oat flakes as well as selected seeds and allows you to make a moist, grainy bread in no time. The baking mix is gluten-free and vegan and is suitable for a low-histamine, low-fructose, and lactose-free diet – ideal for everyday life with intolerances.

Low-histamine recipes with oats

Oats, however, can be used for more than just the products mentioned. The food is also ideal for the following low-histamine recipe ideas.

Quick oat flake bread rolls

This recipe is: low-histamine, gluten-free, and vegetarian

You will need the following ingredients for approx. 6 bread rolls:

250 g fine gluten-free oat flakes
250 g low-fat quark
1 heaped tsp Weinstein baking powder (1)
125 ml sparkling water
1 tsp salt

These pair well:

Oat flake meatballs

This recipe is: vegan, low-histamine, gluten-free, and lactose-free

You will need the following ingredients for 1-2 servings:

120 g gluten-free oat flakes
1/2 onion (1)
1 tsp flaxseed or chia seeds
180 ml boiling water
Rapeseed oil
Some fresh parsley
1/2 tsp paprika powder
Salt
HistaFood Organic Vegetable Broth

Gluten-free oat wafers

This recipe is: vegan, low-histamine, gluten-free, and lactose-free

You will need the following ingredients:

200 g gluten-free oat flour (1)
1 tsp flaxseed flour
1 tsp Weinstein baking powder (1)
100 g coconut yogurt (1)
300 ml gluten-free oat milk (1)
16 g coconut oil
1 pinch of salt

Would you like to discover even more low-histamine products? Then our HistaStarter Set is just right for you. It contains a selection of our most popular organic foods and makes it easier for you to get started with a varied low-histamine diet. This way, you can get to know new products and try many more delicious dishes and recipes.