In our quest to eat healthy, we start including foods which are being promoted as healthy in the market. Oats are also among them, so we decided to clear some air about the actual health benefits of oats and how you can add them in your diet.
Oats are the latest health foods that have been gaining popularity among the masses. No doubt that they are among the healthiest grains on earth, but do we actually know their benefits for our health and well-being?
Well, most of us not know and perhaps might not even want know about them, as we are so pre-occupied with the common notion of Oats being healthy.
So, we have decided to decode the mystery of oats for you and understand how they are healthy and what are delicious ways of adding it to our daily diet.
To begin with, oats are gluten-free whole grains which are packed with the goodness of essential vitamins, minerals, fiber and antioxidants. They can help in losing weight, lower blood sugar levels, reduce the risk of heart disease and so on.
Studies have proved that having an oatmeal can have many benefits on your health and well-being, which we have enlisted below for your reference.
- Oats are a rich source of carbs and fiber. Also, they have a higher content of protein and fat as compared to any other whole grain and contains all sorts of vitamins and minerals in abundance.
- Oats contain many powerful antioxidants and one of them is avenanthramides. This particular antioxidant is known for controlling blood pressure among many other health benefits.
- Oats contain a large amount of soluble fiber called beta-glucan. This soluble fiber has many health benefits like it helps in reducing cholesterol, controls blood sugar levels. Increases the feeling of fullness and promotes healthy gut bacteria.
- Regular consumption of oats reduces the risk of heart disease as it reduces the levels of both total and LDL cholesterol. It also protects LDL cholesterol from oxidation.
- The Presence of soluble fiber beta-glucan in oats helps them in improving insulin sensitivity and also lower blood sugar levels.
- Oats help you feel full for a longer period of time thus helping you to lose weight. They slow down the stomach emptying process and also increase the production of PYY, a satiety hormone present in human body.
- Finely ground oats can be used to treat dry and itchy skin. Regular use of oatmeal face pack can also help in relieving symptoms of various skin conditions like eczema.
When it comes to cooking oats in different ways, people often get confused which kind of oats are suitable for which recipe. To simplify this confusion, here we have given the classification of oats and how they should be cooked ideally.
Whole Oat Groats: These are the whole oat kernels, wherein the outer inedible layer of oats has been removed from the whole grain. These oats are chewy and make a good companion for your salad and half cooked stews. Whole oats have the lowest glycemic index as compared to their other counterparts.
Steel Cut Oats: Sharp steel blade is used for cutting these oats and used mainly for salads only. The nutritional profile and glycemic index of steel cut oats remains the same as whole oats.
Scottish Oatmeal: In this variant, whole oats are coarsely stone ground to make a meal. These oats are ideal for porridge, daliya and khichdi recipes.
Regular or Rolled Oats: These oats are quite similar to your poha as they are first steamed and then rolled to flatten. Rolled oats have very low cooking time and you can even eat them raw.
Quick Cook Oatmeal: These oats are steamed and pressed for a longer time to make flakes. Their nutritional profile is same as that of rolled oats but they are high on glycemic index. Quick oatmeal should be consumed in moderation only.
The healthy and delicious oats recipes we have shared here are perfect for your breakfast, lunch, dinner or even weekend brunch. These ready-in-minutes recipes are full of the goodness of healthy oats. With these recipes, you will not be compromising on your taste buds anymore and also keep your weight in check.
Healthy Oats Khichdi
- 1/2 cup quick cooking rolled oats
- 2 tbsp yellow moong dal (split yellow gram) , washed and drained
- 1 1/2 tsp oil
- 1/2 tsp green chili paste
- 1 tsp garlic (lehsun) paste
- a pinch of turmeric powder (haldi)
- Salt to taste
- Low-fat curd for serving
- Heat oil in a pressure cooker and add green chilies, garlic paste, and turmeric to it. Saute all the items on medium flame for a few seconds
- Add oats and yellow moong dal and saute again on medium flame for 2 to 3 minutes
- Add 1-1/2 cups of water and salt to it
- Mix well and pressure cook the khichdi for 2 whistles
- Allow the steam to escape before opening the lid of the pressure cooker
- Serve hot with low-fat curd
Tip: Serve it hot to avoid khichdi become lumpy and sticky
Nutrition Info: Calories- 153, Protein – 5.9 gm, Fat – 1.5 gm
Crispy Oats Dosa
- 1/2 cup oats rolled or instant
- 1/2 cup rice flour or 1/4 rice and 1/4 wheat flour
- 2 green chilies chopped
- 1/2 tsp cumin seeds
- 2 tbsp chopped onions
- 1 sprig curry leaves chopped
- 1/2 tsp crushed ginger
- 1/4 cup low fat curd
- 1-1/2 cups of water
- Oil as needed
- Salt to taste
- Add oats in a blender to make fine powder for dosa batter
- Transfer oats powder to a mixing bowl. Add salt, cumin and flour as per your preference
- Add onions, curry leaves, coriander, ginger and green chilies
- Add curd and water
- Mix ingredients thoroughly to make free flowing batter just the way you do for a rava dosa
- Add more or less water to adjust consistency
- Grease a non-stick dosa tava and heat it well before pouring the batter slowly
- Pour batter in such a way that it will create a roundel. Do not spread it just pour nicely
- Add oil around the edges and let it cook on medium flame
- After a few minutes when edges of dosa become loose, flip it using a wooden spatula
- Cook from the other side until done
- Turn over again to make the other side crispy
- Serve hot with chutney
Tip: Curd is optional and added for aroma and deep golden color only. You can skip it as per the requirement and taste
Nutrition Info: Calories- 583, Protein – 16 gm, Fat – 20 gm
Oats & Egg Omelette
- 2 eggs
- 1/4 cups oatmeal
- 3 to 4 tbsp low-fat milk
- Oregano or any dried herb of your choice
- Pepper powder
- Oil or butter for cooking
- Pinch or turmeric optional
- Salt as per taste
- 2 tbsp onions
- 2 tbsp carrots
- 2 tbsp capsicum
- 2 tbsp deseeded tomatoes
- 2 green chilies chopped
- Few coriander leaves chopped
- Mix oatmeal, pepper, salt, turmeric and oregano in a bowl
- Pour milk in the mixture to make a batter
- Add eggs and beat the mixture until lightly frothy
- Grease a non-stick pan and heat it on medium flame
- Pour egg mixture and add veggies to it evenly
- When the omelette starts firming up flip it to cook from the other side
- Cook until done from both the sides
- Serve hot
Nutrition Info: Calories- 500, Protein – 40 gm, Fat – 16 gm
All these recipes are filling and sumptuous enough to keep you going during a busy day at work or even at home. Including them as a meal in a day will help in curbing the odd-time hunger pangs, thus helping to help you lose weight.