Do you have trouble losing a few extra kilos? For you, we do have a workable solution. Adopting a healthy lifestyle is the simplest and most effective way to achieve this. A healthy diet and a daily dose of exercise are two things that help with a holistic weight loss journey. Increasing your intake of nutrient-rich foods will help you burn more energy and speed up your metabolism. One of these sought-after ingredients for people attempting to reduce their weight and manage their hunger is oats.

Oats have gained enormous popularity as a “health food” during the past few decades. It is high in fiber and nutrition and loaded with vitamins and minerals. It not only keeps you full for a long time, but it also increases your metabolism, controls your blood sugar levels, and has a variety of healthy cholesterol-lowering properties.

Nutrition Composition of Oats:

Oats have a well-balanced nutrient profile. They are high in carbohydrates and fibre, including the powerful fibre beta-glucan. They also contain a good balance of essential amino acids and are a good source of high-quality protein. Oats are high in vitamins, minerals, and antioxidant phytochemicals.

A 100 g serving of dry oats contains :

• Calories – 389 Kcal
• Carbs – 67.7 g
• Protein – 13.2 g
• Fats – 6.52 g
• Dietary fibre – 10.1 g
• Iron – 4.25 mg
• Magnesium – 138 mg
• Calcium – 52 mg
• Potassium – 362 mg
• Zinc- 3.64 mg
• Folate – 32 µg
• Vitamin B1 (thiamine) – 0.46 mg
• Vitamin B5 (pantothenic acid) – 1.12 mg

This means that oats are among the most nutrient-dense foods available.

Health Benefits of Oats

1.  Help Lower Cholesterol Levels

According to research, the beta-glucan fibre in oats is effective at lowering both total and LDL (bad) cholesterol levels. Beta-glucan increases the release of cholesterol-rich bile, lowering cholesterol levels in the blood. Oats also help to prevent the oxidation of LDL (bad) cholesterol.

2.  Help Improve Blood Sugar Levels

Type 2 diabetes is a common medical condition marked by significantly elevated blood sugar levels. It is usually caused by a decrease in insulin sensitivity. Oatmeal may help lower blood sugar levels, particularly in overweight people or with type 2 diabetes. This is due to beta-glucan’s capacity to solidify into a thick gel, which postpones stomach emptying and blood glucose absorption.

3.  Oatmeal is Very Filling and May Aid in Weight Loss

Not only is oatmeal (porridge) a tasty breakfast item, but it is also incredibly filling. Filling foods can help you eat fewer calories and lose weight.

Oatmeal’s beta-glucan slows stomach emptying and potentially increases your feeling of fullness. Beta-glucan may also activate the gut-produced peptide PYY. This satiety hormone reduces calorie intake and reduces your risk of obesity.

4.  May Help With Skin Care

Oats have a number of ingredients that might be good for the skin. These consist of:

• Beta-glucan, a material that can absorb water
• Phenols, a type of antioxidant
• Saponins, which resemble soap and can be used as cleaners

Additionally, oats offer anti-inflammatory and antioxidant properties that may lessen skin roughness, scaling, and dryness. It might also reduce itching.

5 Quick & Healthy Recipes to Cook Oats at Home

1. Mango & Chia Overnight Oats Pudding

Total time: 2 minutes     Serving: 1

Ingredients

• Rolled Oats- 1/4 cup
• Chopped Mangoes-1/2 cup
• Chia Seeds-2 to 3 tsp
• Low Fat Milk -1/2 cup
• Honey – 1 tsp
• Chopped Almonds- 3 to 4
• Vanilla Essence – 3 drops

For Garnishing: (Optional)

• Mixed Seeds- 1 tsp
• Chopped nuts (Almonds/Walnuts) – 1 tsp
• Chopped Mangoes – 2 tbsp

Method

• Place chopped mangoes and oats in a mixing jar and blend until the oats are crushed. If the mixture is too thick, thin it with a tablespoon of milk or water.
• Combine the milk, chia seeds, honey, and chopped almonds in a mixing bowl. Honey can also be substituted with sugar, coconut sugar, or a few drops of Stevia.
• Stir well and soak the chia seeds in milk for 5-10 minutes. Place these on top of the oats and mango mixture in the same jar.
• Place this jar in the refrigerator overnight. In the morning, top it with more mangoes, nuts, or mixed seeds. It is entirely up to you what and how much you want to include in your diet.

2.    Oatmeal

Total time: 7 minutes        Serving: 2

Ingredients

• Old-fashioned rolled oats – 1 cup
• Milk – 1 cup
• Water – 1 cup
• Kosher salt – 1/8 tsp
• Ground cinnamon – 1/2 tsp
• Honey – 1 tsp
• Desired toppings (such as sliced almonds, peanut butter, or fresh fruit)

Method

• In a medium saucepan, combine oats, milk, water, salt, and cinnamon. Bring to a boil, then reduce to low heat.
• Simmer uncovered for 3 to 5 minutes, occasionally stirring until thickened.
• Remove from the heat and set aside to cool slightly.
• Divide the mixture evenly between two bowls.
• Drizzle 1/2 teaspoon honey over each serving. Serve with additional desired toppings.

3.    Apple Oats Smoothie

Total time: 4 minutes       Serving: 1

Ingredients

• Instant oats – 3 tbsp
• Dates – 4 nos
• Milk – 1 cup
• Apple – 1

Method

• To begin, combine 3 tbsp instant oats, 4 to 5 deseeded dates, 1 cup apple (peeled and sliced), and 1 cup milk in a mixing bowl (boiled & cooled).
• Close the bowl and soak for 5 to 10 minutes.
• Blend this mixture in a blender.
• Make a fine paste out of this mixture. (Finally, add a dash of cinnamon/cardamom powder of your choice.)
• Pour the blended mixture into a glass jar.

4.    Masala Oats

Total time: 20 minutes         Serving: 2

Ingredients

• Oats rinsed – ½ cup
• Mixed veggies (carrot, beans, peas, bell pepper) – 1 cup
• Oil – 1 tbsp
• Cumin seeds (jeera) – 1 tsp
• Ginger, minced – 1 tsp
• Green chilli, finely chopped – 1
• Onion, finely chopped – 1 small
• Tomato, finely chopped – 1 small
• Water, adjust to consistency- 1 ½ cups
• Salt to taste
• Turmeric- ½ tsp
• Red chilli powder – ½ tsp
• Garam masala- ½ tsp
• Cilantro – a few
• Lime juice – ½ tsp

Method

• In a cooker, heat the oil and add the cumin seeds, allowing them to splutter.
• Then add the green chillies and ginger and cook for a few seconds. Sauté the onions until they are light brown.
• Then add chopped tomatoes and spices such as red chilli powder, turmeric, and garam masala, and cook until the tomatoes become mushy. Mix in the rinsed oats, mixed vegetables, water, and salt.
• Close the cooker and cook for 6 minutes on High Pressure.
• Allow the pressure to naturally release once it whistles.
• Then, open the lid, add the coriander leaves, and lime juice, and mix everything well.

5.    Oats Tikki

Total time: 30 minutes       Serving: 3

Ingredients

• Moong dal-1 cup
• Oats – ¾ cup
• Onion, finely chopped – ¾ cup
• Carrot, grated – 1cup
• Curd- 1 tbsp
• Garam masala- ½ tsp
• Red chilli powder- ½ tsp
• Salt- 1 tsp
• Coriander leaves- 1 tbsp
• Oil- ¼ tsp

Method

• Soak the moong dal in water for 30 minutes after washing it. Cook the dal in a pressure cooker with 1/2 cup of water, then coarsely mash it and set it aside.
• Wash, peel, and grate the carrot and chop the onions.
• Dry roast oats in a pan until they turn a light brown colour. Remove the roasted oats and set them aside to cool.
• Grind it into a fine powder in a mixer, and set aside 1 tablespoon for coating tikkis.
• In a mixing bowl, combine the mashed dal, the remaining oats powder, grated carrot, and onion.
• Add garam masala, red chilli powder, salt, and chopped coriander as well. Mix all of the ingredients, then add the curd and mix well to form a dough.
• Form a lemon-sized ball of dough into a small Tikki. Coat each Tikki in oat flour.
• Grease a flat-bottomed pan or Tawa with oil and heat it. Add 4-5 coated oats tikkis, and a little oil, and allow the tikkis to fry evenly on a low flame. Except for the moong dal, the remaining ingredients are raw and must be cooked on low heat. Cook the cooked tikkis on the other side.
• Serve with green chutney.

To Wrap Up

Oats are a high-nutritional-value food filled with vitamins, minerals, and antioxidants. Furthermore, they contain more fibre and protein than other grains.

Oats have some unique components, including the soluble fibre beta-glucan and antioxidants known as avenanthramides. Their health benefits include reduced constipation, lower blood sugar, and cholesterol levels, and protection against skin irritation.

Furthermore, they are very filling and have many properties that make them a beneficial food for weight loss.

Lastly, oats are one of the most nutrient-dense foods available. They can be a great addition to a healthy diet. Oatmeal (porridge) can be eaten for breakfast, added to baked goods, or made into any of the recipes listed above.

-Written & Edited by

Tanya Kathuria & Simran Sood