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 Oats the Super Food, Oats Benefits

  Last Updated : Feb 11,2020

5/5 stars      4 REVIEWS

Oats the Super Food + Health Benefits + Healthy Recipes

oats health benefits. healthy oats recipes. Oats are hardy cereal grains with a mild, nutty flavour that comes from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and germ, allowing them to retain fibre and nutrients. Rolled oats (Quaker Oats in India) do not go through any refining processes, so they are whole foods, losing none of their nutritional properties. Oatmeal is the porridge made by cooking oats in milk.

Banana Apple Porridge

Banana Apple Porridge


On purchase of packaged oats, check the ingredients to ensure that the product does not contain any salt, sugar or other additives. Buy small quantities of oats at a time since oats go rancid quickly.

16 Super Health Benefits of Oats

1. Protein Rich :
Oats are a great source of protein for Vegetarians. Slightly over 10% of its energy comes from Protein.

2. Healthy Fats :
Nearly 15% of the energy of Oats comes from Fats which are healthy fats good for you.

3. Can be used in Desserts :
Oats are also a very good dessert ingredient because they are low in sugar, have a low Glycemic Index and are loaded with soluble fibre. You can give this Oats and Orange Rabdi a try.

4. Good for Heart :
It is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. Oats are rich in Beta Glucan, a soluble fibre which dissolves in the digestive track forming a thick gel which binds excess cholesterol within the gut and prevent it from being absorbed in the body (1) Include a variety of recipes like Oats Moong Dal Tikki and Strawberry Oats Pudding for a healthy heart.

Strawberry Oats Pudding

Strawberry Oats Pudding

5. Reduces Blood Pressure :
Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels through nitric oxide which widen the blood vessels resulting in better blood flow and lower blood pressure (2).

Avenanthramide from oats has anti-inflammatory properties and may be antiatherogenic thereby lowers the risk of cardiovascular diseases (3).

6. High in Soluble Fiber :
Barley and Oats are rich in Beta Glucan, a soluble fibre which dissolves in the digestive track forming a thick gel which binds excess cholesterol within the gut and prevent it from being absorbed in the body. The fiber in oats also help to control blood sugar levels. Eg: Mini Oats Bhakri Pizza

7. Boosts Energy :
Oats are good source of complex carbohydrates and they’re primary source of energy. Oats also contain good amounts of B-complex vitamins like Thiamin, Riboflavin, Niacin, Folic acid and minerals like magnesium, phosphorus that are involved in energy metabolism.

8. Weight Loss :
Oats are rich in Beta Glucan, a soluble fibre which dissolves in the small intestine forming a thick gel like substance.

This gel slows down the pace at which food moves through our digestive track and keeping you feeling full for a longer time. Even better, it allows more time for nutrient absorption. You will eat less and your body will get better nutrients.

9. Good for Diabetics :
Since Oats is high in fibre since Oatmeal takes time to digest resulting in the slow release of blood sugar. Oatmeal is Oats with milk or even a healthier option is Oats with Almond Milk and Apples. Oats contain Magnesium that helps in improving insulin response. Having very low Magnesium will result in the pancreas not secreting enough insulin to control your blood sugar levels (4). Some Diabetic Friendly recipes are Oats Idli and Oats Apple Phirni

Oatmeal Almond Milk with Apples, Healthy Vegan Breakfast

Oatmeal Almond Milk with Apples, Healthy Vegan Breakfast

10. Healthy Thickener in Soups :
Oats can be used as a healthier substitute for cornflour, and can also act as a thickener in various dishes like soups.

You can add this super ingredient in soups like Minty Vegetable and Oats Soup and Oats and Vegetable which also include plenty of vegetables making it appear colorful apart from being healthful and tasty at the same time.

11. Oats are Gluten Free :
Great for those who are intolerant to wheat. You can try making Oats Roti if you have gluten intolerance

12. Helps in Wound Healing :
Oats are rich in Manganese which plays key a role in blood clotting, thereby enhancing the healing process of wounds (5).

13. Healthy Bones :
Oats are rich in Manganese and assists the body in maintaining healthy bone structure by helping in making enzymes needed to build strong bones.

They are also rich in Phosphorus which helps build bones (6).

14. Immune Booster :
A study stated that beta-glucan which is present in foods like Oats and Barley can improve body’s immune system by enhancing the body’s ability to fight against microorganisms (7).

15. Cancer protective :
A study revealed the risk of colon cancer is reduced for each 10 grams of fiber eaten per day (8). Try to include good amount of fibre in your diet with recipes like Oats Mutter Dosa and Oats Upma. Another study on Oats stated that Avenanthramides (a polyphenol from oats) inhibits the growth of colon cancer cells (9).

Oats Mutter Dosa ( Fibre Rich Recipe )

Oats Mutter Dosa ( Fibre Rich Recipe )

16. Good source of Zinc :
A serving of oats provides 10.9% of Recommended Daily Allowance of Zinc. Zinc helps in the activity of an enzyme in our body that helps produce Vitamin A, which is useful in treating night blindness (10).



Nutritional Information of Oats

1 serving of uncooked quick Oats is 30 grams
30 grams of uncooked quick Oats will give approx. 1 cup of cooked oats
RDA stands for Recommended Daily Allowance.
Nutritional Information for 1 serving of uncooked quick Oats

117 Calories
5.07 grams of Protein
19.89 grams of Carbs
2.07 grams of Fat

1.47 mg of Manganese = 49% of RDA (about 3 mg)

0.29 mg of Vitamin B1, Thiamine = 22.30% of RDA (about 1.2 to 1.5 mg)

114.0 mg of Phosphorus (P) = 19.0% of RDA (about 600 mg)

53.1 mg of Magnesium (Mg) = 15.17% of RDA (about 350 mg)

3.18 grams of Fiber = 12.72% of RDA (about 25 to 30 grams)

1.2 mg of Zinc (Zn) = 10.90% of RDA (about 10 to 12 mg)

15.0 mcg of Folic Acid = 7.50% of RDA (about 200 mcg)

1.14 mg of Iron (Fe) = 5.47% of RDA (about 21 mg)

0.04 mg of Vitamin B2, Riboflavin = 3.63% of RDA (about 1.1 mg)

0.33 mg of Vitamin B3, Niacin = 2.75% of RDA (about 12 mg)

128.7 mg of Potassium (K) = 2.73% of RDA (about 4,700 mg)

15.0 mg of Calcium (Ca) = 2.50% of RDA (about 600 mg)



Oat Flour or Wheat Flout to use? To make your oat flour, simply use a very good blender and blend the oats. Your oat flour is ready to use in Rotis. Oats is superior to wheat flour as it has a lower glycemic index and contains more fibre. If you are gluten intolerant then avoid oat flour.

Healthy Meals with Oats

Oats can be used a replacement of other ingredients in many recipes like roti’s, soups and snacks.

Prepare Oats Khichdi for Lunch or Dinner when suffering from upset stomach as it’s a good source of soluble fibre which will soothe your stomach.

Oats can be used as a thickener in soups, a healthy replacement for corn flour or maida. Use oats in Oats and Roasted Capsicum Soup and Minty Vegetable and Oats Soup. Try making our recipe for snacks like Oats Adai and Cauliflower and Oats Tikki are low calorie snack options loaded with the goodness of vegetables.

If you love chaat and cannot stay away from eating it then try our Oats Chaat and Oats and Moong Dal Dahi Vada recipe which are much better and healthier options than regular unhealthy ones. Munch on Baked Oats Puri when hungry at work or in between meals.

Explore our other healthy recipes using Oats on our website and app.

Happy Cooking!!!

why oats are good for you

 by Tarla Dalal
oats khichdi recipe | healthy Indian oats khichdi | oats moong dal khichdi | how to make oats khichdi for weight loss | with 12 amazing images. Oats khichdi is a simple everyday fare which can be enjoyed by one and all. Healthy Indian oats khichdi is very easy and quick to make too, so you are far from a big preparation list. Learn how to make oats khichdi for weight loss. Oats khichdi is a healthy one dish meal made with oats and yellow moong dal as main ingredients. Begin with a tempering. Heat little oil in a pressure cooker and add green chilli paste and garlic paste and sauté for a while. Add some turmeric powder and sauté as well. Follow it by the addition of rolled oats and washed and drained moong dal. Again sauté for 2 minutes. Finally add water and salt and allow it to cook for 2 whistles. Cool the cooker slightly and serve the oats moong dal khichdi immediately. With 157 calories per serving, it adds not too many calories. But provides a good dose of protein by lending 6.6 g per serving. This healthy Indian oats khichdi is a great option for light dinner. Serve it with curd for an added protein boost. Oats moong dal khichdi is also a good source of fiber and thus beneficial for weight loss, PCOS, diabetes, heart disease as well as hypertensives. Keep a track of the portion size and you are all set to enjoy a healthy fare. The fiber will help you manage your blood sugar levels and cholesterol levels in a more better way. Yellow moong dal provides fair amounts of iron too. Thus, overall this oats khichdi will keep up your energy levels while soothing the stomach too. With not too many spices in it, this khichdi is sure to suit senior citizens and kids both. Enjoy oats khichdi recipe | healthy Indian oats khichdi | oats moong dal khichdi | how to make oats khichdi for weight loss | with step by step photos.
 by Tarla Dalal
Treat your heart and palate to a delectable meal of Oats and Cabbage Roti with low-fat curds, and hear a happy tick in response to it! Scrumptious to the core, these satiating rotis are made with a unique dough of whole wheat flour, oats and cabbage perked up with sesame seeds and spice powders. Oats not only gives these rotis a nice, grainy texture, but also a lot of fibre and beta glucan, which aid in reducing bad cholesterol (LDL). We have also avoided refined flour completely in the dough, substituting it with wholesome whole wheat flour. We have added a little garlic paste as it is very good for the heart, and also improves the flavour of the roti. This roti can be prepared well ahead of a meal, or even carried to work in the dabba, but has a much better texture when served immediately.
 by Tarla Dalal
Ingredients you never would have thought of combining come together in an exciting new fashion, in this brilliant recipe! Absolutely healthy, this Mini Oats Bhakri Pizza is so tasty you won’t even realise it does not contain cheese. The main reason for this super taste is the fabulous homemade pizza sauce, an interesting mix of antioxidant-rich veggies in the topping, and the elegant seasonings used. Since bhakris made of oats and wheat flour are used as the base, you should assemble this pizza just before serving. Otherwise the bhakri will get soggy. You can enjoy a helping of two Mini Oats Bhakri Pizzas occasionally.
 by Tarla Dalal
oats moong dal tikki recipe | moong dal tikki with oats | healthy oats moong dal tikki | with amazing 23 pictures On a diet or wanting to eat super healthy Indian snack? We have one of the tastiest healthy recipe which would give a treat to your taste buds in Oats moong dal tikki!! It is extremely easy and quick to make. We have used no complex but all easily available ingredients in making the recipe. Healthy oats moong dal tikki is also a easy way to add oats to your diet, as some people do not like the taste of oats. Oats Moong Dal Tikki is a fibre and protein rich recipe!! We have made it using yellow moong dal with we have boiled and coarsely crushed in a blender, further we have added oats which are full of fibre and make the recipe healthy, some fresh curds, onions for enhancing taste, green chillies for some spice and some Indian masala's which include chat masala for tanginess, garam masala, red chilli powder and turmeric. All these ingredients are mixed together, rolled in tikkis and cooked on tava with 1/8 tsp of oil . Make sure you press the moong dal tikki with oats properly and cook them on a medium flame or they might remain uncooked!! To make perfect oats moong dal tikki make sure while boiling the dal, you do not over boil it as the recipes needs you to grind it into a course paste. If you over boil the dal, you’ll get a runny paste and the texture of the tikki would be lost and it will also get difficult for rolling of the tikki’s. This moong dal tikki with oats recipe makes a perfect evening snack, or a starter recipe too!! The tikki's are luscious and full of flavours!! This tikki's are quite filling and you can also use them to make your burgers and can end up making a snaky meal!! Serve the healthy oats moong dal tikki immediately with healthy green chutney!! Enjoy oats moong dal tikki recipe | moong dal tikki with oats | healthy oats moong dal tikki | with detailed step by step photos and video below.
 by Tarla Dalal
Khakhra gets healthier and tastier due to addition of oats and crunchy sesame seeds. Oats provide energy and protein to the kids along with good amount of fibre while sesame seeds add iron to their meals. Make the khakhras in batches and store them in an air-tight container to serve them to your kids at any time of the day they feel hungry.
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Oats and Orange Rabdi, this rabdi is an unbelievably tastier and healthier version of the traditional high calorie sweet. Low-fat milk, minimal amount of ghee and high fibre oats brings the calorie count down to only 98 per serving – enough reason to forget the original and add this to a diabetic menu intermittently during festivals! Try other diabetic friendly sweet dishes like Date and Apple Kheer , Diabetic Caramel Custard , Gajar Halwa , Oats Apple Phirni and Shrikhand .
No reviews
 by Tarla Dalal
Bright red and flavourful, this soup is ideal for diabetics. Capsicum contains vitamin A and folic acid, an antioxidant that helps to fight the free radicals that otherwise attack healthy cells and lead to complications. Oats being high in fibre helps to lower blood glucose levels. A soup of the duo, flavoured with garlic, tomatoes and spices, is a brilliant start to a meal, and is sure to raise the diners’ expectations of what awaits them in the coming courses.
Homemade Oat Milk is a tasty beverage with the soothing flavour of oats. It is a great alternative for lactose intolerant people, and can even be stored in an airtight container in the fridge for one day. Just make sure you use a muslin cloth over your strainer, to get a thin and proper milk.
Delicious cookies in minutes, and without any baking... can you believe it? Well, this lactose and dairy-free cookie is made by simply mixing, shaping and refrigerating the ingredients. Kids and adults alike will enjoy the crunch of oats and muesli and the enticing flavour of peanut butter in these No Bake Oats, Muesli and Peanut Butter Cookies. A few spoons of jaggery enrich the flavour of this cookie, bringing up the sweetness to just the right level. This is a perfect treat for the whole family!
 by Tarla Dalal
Our Indian snacks, especially the savoury ones, have a knack of making one overeat, only to feel guilty later. Not if you make them the smart way, at home. Oats and Moong Dal Dahi Vada is one such brilliant snack – a non-fried version of dahi vadas, which can be enjoyed without any guilt! Fibre from the oats and calcium from curds makes this a nourishing yet low-fat treat. Being so flavourful by itself, it does not even require calorie-laden meetha chutney for serving.
 by Tarla Dalal
Here is a chatpata roti, with a homely texture and tongue-tickling taste that are sure to steal your heart. The Oats Flax Seeds Roti features an absolutely healthy mix of ingredients, especially beneficial for those with high blood pressure because the beta glucagon in oats helps to keep both blood pressure and blood cholesterol under check. This definitely contributes to maintaining a healthy heart! The sprinkling of flax seeds atop the roti not only makes it look attractive but brings in its share of nutrition too, apart from improving the mouth-feel with its exciting crunch. You can also try other low-salt recipes like the Green Peas Soup and Creamy Green Salad .
 by Tarla Dalal
Au gratin is a continental dish, traditionally made with fat-laden white sauce and cheese. Here we have made the white sauce using low-fat milk, and to your surprise, we have used fibre-rich oats for thickening it! The Oats and Vegetable Au Gratin is also chock-full of colourful veggies, which are high in fibre, iron and vitamin A. Serve this healthy delicacy immediately and fresh with whole wheat garlic bread to make a sumptuous meal.
 by Tarla Dalal
Khakhras are a handy jar snack. They give wonderful company to a cup of hot tea , silence your tummy whenever a sudden hunger pang strikes, and can be carried around in your handbag to snack on, anytime you are peckish. These crisp and tasty Oats and Methi Multiflour Khakhras are full of iron-rich ingredients like fenugreek, jowar and nachni, which not only contribute iron to the recipe, but also improve the flavour and texture of the khakhra remarkably. Oats brings to the table loads of fibre, which helps to keep your digestive tract healthy. So, whenever you find time, make a batch of these scrumptious khakhras and stock them in an airtight container. Click here for more nutritious recipes for pregnancy .
Think breakfast, and Mooli Roti is amongst the first choices that come to your mind. This very popular North Indian breakfast dish has been tweaked slightly in this recipe, by including oats flour along with whole wheat flour, to boost the fibre content. Grated radish contributes not only flavour but also nutrients, and also helps to moisten the rotis. A couple of spice powders are added to the dough to give the Zero Oil Oats Mooli Roti a lip-smacking flavour. You will really enjoy the unique texture and homely flavour of this Oats Mooli Roti, when had hot. Serve with curds or with some low-cal pickle or chutney .You can also enjoy it as it is with a cup of hot tea .
No reviews
 by Tarla Dalal
Want to have a quick and light meal? this soup can do the trick! Minty Vegetable and Oats Soup is a fibre-rich soup that is very filling while also aiding in weight loss. Vegetable stock and the horde of chopped vegetables brings in a whole gamut of nutrients to this soup, while mint, chillies, ginger and soy sauce add a good flavour and aroma.
 by Tarla Dalal
Adai is one of the most popular South Indian snacks. It is a slightly thicker pancake compared to dosas, and is made with a spicy batter of rice and pulses. Here, we have made a modern variant using crushed oats. The Oats Adai is quick and easy to make, and incredibly healthy too! Ready in minutes, this recipe is made with a batter of oats and spinach boosted with flavourful ingredients like onions, green chillies, ginger and spice powders. Oats being rich in fibre, this recipe will keep you full for quite some time. It is also packed with nutrients, such as the folic acid, iron and leutin from spinach, which help to increase haemoglobin levels and benefit the heart too. With a perfect crunch and awesome flavour, this is a good recipe to enjoy for breakfast ! Try other adai recipe like Adai Dosa .
 by Tarla Dalal
Normally tikkis are made by binding assorted ingredients with mashed potatoes. Here, however, we have used low calorie cauliflower with fibre-rich oats for that purpose! Two unusual ingredients, combined with colourful veggies results in a top-class tikki that will enthral you. The vegetables add to the fibre, vitamin and antioxidant content of this snack, while the mint and coriander pool in Vitamin C apart from imparting a tantalizing aroma and flavour to the Cauliflower and Oats Tikki. This delightful snack is cooked on a tava with minimal oil to reduce the nutrient loss and calorie count.
 by Tarla Dalal
Oats is the last ingredient you thought would be used to make a chaat and yet it fits in so beautifully! The best part is that this unbelievably tasty Oats Chaat is so nutritious that you can munch on this snack without any guilt. This chaat makes use of a unique meetha chutney that is sweetened completely with dates, without any jaggery, so it can be stored in the refrigerator and used to make this and other healthy chaats any time. Whenever hunger strikes, all you need to do is assemble together oats, veggies, curds, kala chana sprouts and the perky chutney. You can also replace kala chana sprouts with any other sprouts of your choice.
 by Tarla Dalal
Puris , plain or stuffed, baked or fried, are a snack that Indians cannot live without! Here is a version that you can binge on, without any guilt. Made using fibre-rich oats, the Baked Oats Puri is flavoured with sesame seeds, garlic paste and kasuri methi too. Baking instead of deep-frying the puris helps reduce the calorie count. Store it in an air-tight container and take along to office, school or even on a journey. You can also try other healthy jar snacks like Crunchy Cumin Seeds Cracker and Palak Til Jowar Nimki .
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Oats the Super Food, Oats Benefits
 on 04 Jul 19 01:59 PM

Very interesting blog on the benefits of Oats. Thanks for sharing this blog.
| Hide Replies
Tarla Dalal    Thank you!!
06 Jul 19 01:56 PM
Oats the Super Food, Oats Benefits
 on 27 Mar 19 10:48 AM

Very healthy and tasty recipe thanks for helping me in weight lose journey