Nutritional Facts of Indian Oats Pancake with Jowar, Calories in Indian Oats Pancake with Jowar

by Tarla Dalal
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Equipment
Non-stick Pan

Healthy Recipes
Diabetic recipes

Healthy Recipes
Antioxidant Rich

How many calories does one Indian Oats Pancake with Jowar have?

One Indian Oats Pancake with Jowar gives 71 calories. Out of which carbohydrates comprise 39 calories, proteins account for 7 calories and remaining calories come from fat which is 26 calories.  One Indian Oats Pancake with Jowar provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Indian Oats Pancake with Jowar recipe. Indian Oats Pancake with Jowar are made by adding oats to wheat flour, as oats are highly nutritious and filled with cholesterol-fighting soluble fibre. Being extremely satiating, they prevent you from bingeing on junk food. Serve these pancakes hot, along with green chutney. Enjoy how to make Indian Oats Pancake with Jowar recipe with detailed step by step photos and video below.

Is Indian Oats Pancake with Jowar healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. 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. See here why oats are good for you?

2. Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

3. Jowar Flour Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe  for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). See 17 benefits of jowar and why you should have it.

4. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

5. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes

6. Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

7. Peanut Oil : Peanut oil has the highest amount of MUFA (around 49%) amongst all the other remaining common cooking oils. The remaining 51% is PUFA and SFA. Most households in western Indian use peanut oil as a cooking medium. If you have to choose amongst the cooking oils, after avocado oil and coconut oil, this oil gets a spot-on. But when compared to other MUFA based oils, this oil is considered to be high in omega-6 fatty acids, which often may tend to harm your body without you realizing it. Read the super article of  which oil is the healthiest avoid vegetable oil

 

Can diabetics, heart patients and over weight individuals have Indian Oats Pancake with Jowar?

Yes, this recipe is good for diabetics, heart and weight loss. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Peanut oil has the highest amount of MUFA (around 49%) amongst all the other remaining common cooking oils. The remaining 51% is PUFA and SFA. Most households in western Indian use peanut oil as a cooking medium.

Healthy Chutney to have with Oats Pancake with Jowar

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, lehsun ka chutneygreen garlic chutney or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Nutritious Green Chutney

Nutritious Green Chutney

Can healthy individuals have Indian Oats Pancake with Jowar?

Yes. Read on.

Oats Pancake with Jowar – a Healthy Indian Fiber Rich Breakfast. Oats and Jowar are 2 cereals which offer enough nutrients in the morning hours. Rich in fiber these pancakes will keep you full for longer hours and avoid binge eating. Additionally jowar adds in some iron to build hemoglobin levels, while tomatoes supplement good amount of vitamin A for good vision. Onions add the perfect crunch along with Quercetin – an antioxidant which protects your heart. Pair them with green chutney. 2 to 3 pancakes are enough to square up your morning meal.  

How to burn 71 calories that come from Indian Oats Pancake with Jowar?

Walking (6 kmph) = 21 mins

Running (11 kmph) = 7 mins

Cycling (30 kmph) = 9 mins       

Swimming (2 kmph) = 12 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per pancake% Daily Values
Energy71 cal4%
Protein1.7 g3%
Carbohydrates9.7 g3%
Fiber1.5 g6%
Fat2.9 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A116.6 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C3.7 mg9%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)7.1 mcg4%
MINERALS
Calcium12.6 mg2%
Iron0.6 mg3%
Magnesium21 mg6%
Phosphorus44 mg7%
Sodium3 mg0%
Potassium53.9 mg1%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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