Oats the Super Food + Health Benefits + Healthy 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.
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.
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
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).
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
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.