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.
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. There are different oats types in the market for you to choose from.
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 do not know and perhaps might not even want to know about them, as we are so preoccupied 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.
What are Oats?
To begin with, oats are gluten-free whole grains which are packed with the goodness of essential vitamins, minerals, fibre and antioxidants. They can help in losing weight, lower blood sugar levels, reduce the risk of heart disease and so on.
Discussing Oats Benefits
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 fibre. Also, they have a higher content of protein and fat as compared to any other whole grain, and contain 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.
- An oat meal contains a large amount of soluble fibre called beta-glucan. It has many health benefits like it helps in reducing cholesterol, controls blood sugar levels. This 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 fibre beta-glucan in oats helps them in improving insulin sensitivity and also lowering 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 the human body.
- Finely ground oats can be used to treat dry and itchy skin. Regular use of an oatmeal face pack can also help in relieving symptoms of various skin conditions like eczema.
Different Oats Types
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. Some of the different oats types include:
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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.
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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.
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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.
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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.
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Quick Cook Oatmeal
These oats are steamed and pressed for a longer time to make flakes. Their nutritional profile is the same as that of rolled oats but they are high on glycemic index. Quick oatmeal should be consumed in moderation only.
Oats Recipes that You Should Try
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 Best oats. With these recipes, you will not be compromising on your taste buds anymore, get the optimal oats nutrition and also keep your weight in check.
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Healthy Oats Khichdi
Ingredients
- 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 chilli paste
- 1 tsp garlic (lehsun) paste
- a pinch of turmeric powder (haldi)
- Salt to taste
- Low-fat curd for serving
Method
- To start cooking this oatmeal recipe, 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
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Crispy Oats Dosa
Ingredients
- 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
Method
- 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 tawa 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 the oatmeal recipe with 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
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Oats & Egg Omelette
Ingredients
- 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
Vegetables
- 2 tbsp onions
- 2 tbsp carrots
- 2 tbsp capsicum
- 2 tbsp deseeded tomatoes
- 2 green chilies chopped
- Few coriander leaves chopped
Method
- 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 to get all oats benefits
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. They also provide you with all the benefits of oats nutrition. Including them as a meal in a day will help in curbing the odd-time hunger pangs, thus helping to help you lose weight.
Conclusion
So this was a discussion on different oats types, benefits, and recipes. Different types of oats include whole oat groats, steel cut, scottish, rolled, and so on. They provide multiple health benefits ranging from reduction in the risk of heart disease to enhancement of skin health. There are multiple recipes as well that we discussed. You can try them out and experiment with ingredients of your choice as well!
Frequently Asked Questions About Oats Types, Benefits
Q2. What are some common types of oats?
Some types of oats may include:
- Whole oat groat
- Rolled oats
- Steel cut oats
- Scottish oats
Q3. Which oatmeal can be consumed everyday?
You can consume steel cut or Irish oats on a daily basis. These have high fibre content and low glycemic index.
Q4. Is it safe to consume oats everyday?
Considering all the benefits that oats have to offer, oatmeal is safe for consumption by healthy individuals on a daily basis. However, ensure that the consumption is in moderate amounts.
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I am surely going to try out this recipe with True Elements Rolled Oats. These are gluten free Rolled oats are packed with 10g Dietary Fibre. Also, rolled oats are high in protein and reduce cholesterol levels in the body.