The high dietary fiber content, phytochemicals, and nutritional value have made oats attract a lot of attention. They are now classified as having a wide range of health advantages, such as hypocholesterolemia and anticancer characteristics. Oatmeal may be included in celiac sufferers' diets, according to a study. Oat recipes such as bread, biscuits, cookies, probiotic drinks, morning cereals, flakes, and baby food are becoming increasingly popular because of their nutritional content. Here's a rundown of the health advantages of oats, a fewoats recipes snacks, and oats recipes for Indian families.
Oats, or Avena sativa, are a whole-grain cereal that is a popular breakfast choice worldwide. They're a type of annual grass similar to wheat. Oats are given to cattle in their natural state, but humans consume them when rolled, crushed, ground, or steel-cut. Oatmeal is a food that is made by boiling oats with water or milk. Fruit and sugar are the most popular toppings in oatmeal across the world. People have come up with inventive methods to incorporate oats into one's diet in response to the rising demand for oats in forms other than porridge. As a result, oat-based idlis, dosas, uttapams, cookies, cakes, pies, and smoothies are becoming increasingly popular.
Table of Contents
Benefits of Oats
How to Cook Oats?
Simple Oats Recipe for Breakfast
Simple Oats Recipe for Dinner
Oats Recipe for Weight Loss
Frequently Asked Questions
The Bottom Line
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Benefits of Oats
The nutritional composition of oats is well-balanced. Oats are abundant in carbs and fiber, particularly the beneficial beta-glucan fiber. They also have a greater protein and fat content than most other cereals. Vitamins, minerals, and antioxidant plant components abound in oats. As a result, oats are one of the most nutrient-dense foods on the market.
2. Rich In Antioxidants
Antioxidants and polyphenols, which are beneficial plant chemicals, are abundant in whole oats. Avenanthramides are the most well-known antioxidants, and they're virtually exclusively found in oats. Increased nitric oxide generation by avenanthramides may lower the risk of heart disease. This gas molecule assists in blood artery dilatation, resulting in enhanced blood flow. Avenanthramides also have anti-inflammatory and anti-itching effects.
3. Powerful Soluble fiber
Beta-glucan, a form of soluble fiber, is abundant in oats. Beta-glucan partly dissolves in water in the stomach and creates a thick, gel-like substance. The health advantages of beta-glucan fiber include lower LDL and total cholesterol levels, lowering blood sugar and insulin response, enhanced sense of fullness, and increased proliferation of beneficial bacteria in the digestive system.
4. Lowers Cholesterol
Oats' beta-glucan fiber has also been demonstrated in several studies to help decrease total and LDL cholesterol levels. Beta-glucan may help to decrease blood cholesterol levels by increasing the excretion of cholesterol-rich bile. According to one research, antioxidants in oats operate in combination with vitamin C to inhibit LDL oxidation.
5. Improves Blood Sugar
Diabetes type 2 is a prevalent condition marked by abnormally high blood sugar levels. A reduction in insulin sensitivity is frequently the cause. Oats can help reduce blood sugar levels, especially in overweight or have type 2 diabetes. They might also aid insulin sensitivity. The capacity of beta-ability glucans to create a thick gel, which slows stomach emptying and glucose absorption into the blood, is principally responsible for these benefits.
6. Helps You Stay Full Longer
Oats are a hearty breakfast item that is also tasty. Filling meals can help you lose weight by allowing you to consume fewer calories. Oatmeal's beta-glucan may help you feel more satisfied by prolonging the time it takes for your stomach to empty. Peptide YY (PYY), a hormone secreted in the stomach in response to food ingestion, may also be stimulated by beta-glucan.
7. Maintains Digestive Health
fiber aids in intestinal regularity and the prevention of constipation. It makes faeces easier to pass by increasing their weight and water content. Cereal fibres, such as those contained in oats, are more effective than fruit and vegetable fibres. According to research, the breakdown and fermentation of beta-glucan oat fibre increases gut microbial diversity. As a result, it may aid with digestive problems such as diarrhoea, constipation, and irritable bowel syndrome.
8. Enhances Immune Response
Oats have been studied extensively in terms of the immune system's response to sickness and infection. Beta-glucan, a special fibre found in oatmeal, effectively helps neutrophils get to the infection site faster and boosts their ability to kill the germs they discover there.
9. Provides Better Sleep
Why are oats regarded as a nutritious pre-bedtime snack? According to scientists, oats include melatonin and complex carbs, which can assist more tryptophan getting into the brain and aid sleep. Oats also include several vitamins, including B6, a cofactor that assists in creating serotonin in the brain.
10. Enhances Athletic Performance
Oatmeal is an excellent source of carbs, protein, calories, and energy. When ingested 45 minutes to 1 hour before moderate-intensity exercise, oats have been found in scientific research to increase metabolism and performance.
11. Lowers Colon Cancer Risk
Colon cancer is a horrible disease that causes terrible discomfort. According to one research, a high fibre diet (mainly from whole grains and cereals like oats) was linked to a lower risk of colorectal cancer. The research revealed that every 10 grams of fibre added to a person's diet decreases their risk of colon cancer by 10%!
12. Helps in Weight Control
We could all use a little help now and again, but did you ever consider oatmeal as a weight-loss aid? Yes, you are accurate! According to one research, -glucan, a carbohydrate present in oatmeal, aids in weight loss by increasing the hunger-suppressing hormone cholecystokinin.
How to Cook Oats?
In a pan, combine 12 cups of quick-cooking oats or rolled oats.
Add 2 cups of water to the mix.
Then add 1/2 cup milk to 1 cup water. Consistency may be readily tweaked to meet your needs. 1/2 cup milk yields a fairly thick texture. You can thin the mixture by adding extra milk or water.
Taste and adjust the amount of sugar as needed. I only used 2 tbsp of sugar. Sugar is a fully optional ingredient. You may skip the sugar if you add the fruits afterwards. If using honey, wait until the porridge is lukewarm or cools to room temperature before adding it, as honey becomes poisonous when heated.
Heat the oats porridge mixture at a low to medium temperature, stirring constantly.
Allow the porridge to cook and stir often.
As the porridge cooks for a total of 5 to 6 minutes, it will thicken.
Oats porridge can be served hot, warm, or at room temperature. Note that if you serve oats porridge at room temperature, it will thicken as it cools. If using chopped fruits, wait until the porridge is lukewarm or fully cold before adding them. You may also add whatever chopped dried fruits you choose.
Simple Oats Recipe for Breakfast
Some of the best oats recipes for Indian breakfast are as follows:-
1. Oats Upma
Heat 1 teaspoon of oil in a skillet, then add the oats, turmeric, a pinch of salt, and green chilies. Roast for 4-5 minutes, or until the oats have turned a light brown colour. Pour little water over the oats, cover, and simmer for 5-7 minutes, or until they are soft—meanwhile, heat some additional oil and mustard seeds in a separate pan. Once the seeds have begun to crackle, add the urad dal and continue to roast until the dal has turned golden brown. Then add some curry leaves, salt, turmeric, and onions, and cook until they become translucent. Cook for about a minute, or until the carrots are somewhat mushy, then add the sliced carrots and peas. Season with salt and pepper, then add this vegetable combination to the oats and simmer for approximately a minute, or until the oats are almost done.
2. Oats Cereal
Preheat the oven to 175 degrees Celsius. Combine toasted oats, finely chopped almonds, mashed banana, brown sugar or honey, 1 teaspoon oil or butter, cinnamon powder, cocoa powder, or vanilla essence in a mixing dish and well combine. Grease a baking dish and evenly distribute the ingredients. Make sure there are some empty spaces between your mixtures. Bake for about 5 minutes after putting it in the oven. Remove the mixture from the oven, check it, stir it again, and bake for 5 minutes. Remove it from the oven, repeat the process, and keep an eye on your cereal until it is crisp and ready.
3. Oatmeal Cookies
Whisk together the butter, brown sugar, white sugar, cinnamon powder, and vanilla extract in a mixing dish, then add the eggs one at a time, whisking constantly. After that, slowly mix the flour, baking soda, and salt, followed by the oats. Place them on a baking pan with the aid of a spoon after the batter is thoroughly mixed and ready. Maintain a 2-inch distance between each cookie. Preheat the oven to 170°C and bake for 8-10 minutes.
4. Oats Parathas
Combine the whole wheat flour, 1 tablespoon oil, salt, and water to produce a thick dough. Place the soaked oats in a separate bowl. Toss the oats with spices and a pinch of salt and mix thoroughly. With the whole wheat dough, roll out chapatis and, using a spoon, arrange the oats mixture in the centre of the chapati. Bring the chapati's edges together to seal in the filling, then roll it out as thinly as possible. Heat a little oil/butter in a nonstick skillet and roast the paratha on both sides till golden brown. Serve with salad, curd, and pickles.
Combine oats, curd, chopped green chillies, salt, shredded cucumber, and onion in a mixing bowl. Combine all of the ingredients well. Allow 5-10 minutes for the oats to absorb the water from the curd and soften somewhat. You can adjust the amount of curd to your preference. Refrigerate the mixture for additional 10 minutes before serving chilled.
6. Oats Smoothie
This is one of the best oats recipes with milk. All that you need to do is combine all of the ingredients in a blender and mix well. If you wish, add the chikoos in pieces. Blend until all of the components are completely pulverised. Pour and enjoy!
Simple Oats Recipe for Dinner
Some of the best oats recipes for Indian dinner are as follows:-
1. Oats Chilla
Crush the oats to a coarse texture. To form a thick batter-like mixture, combine oats, semolina, curd or buttermilk, water, salt, vegetables, mint leaves, coriander, smashed garlic cloves, turmeric, and crushed chillies in a mixing bowl. Brush a non-stick pan with a little oil and heat it on the stove. Pour the batter into the pan and spread it out in circles with a spatula. For a crispier chilla, cut tiny holes in between your chillas and add some oil/butter. Turn the chilla to the other side once it has become beautiful and golden.
2. Oats Kheer
Another great oats recipe with milkis the oats kheer. In a pan, roast the oats until they are golden brown. Heat the milk in a separate pan and add the sugar. When the milk is heated, add the oats mixture and whisk constantly. Add dried fruits like almonds, cashews, dates, and cardamom to the mixture after it has thickened. Stir everything together thoroughly. You may add fruits like banana and mango to the kheer to give extra flavour.
3. Oats Tikkis
All of the ingredients (the milk, crushed oats, and oil) should be well combined and mashed together. Make little flattened tikkis with a diameter of 2 inches. After dipping the tikkis in milk, roll them in the oats mixture. Heat some oil in a pan and fry the tikkis. More oil should be added to the sides and while flipping the tikkis. Cook until golden brown on both sides. Remove the skillet from the heat and serve with curd or green chutney.
4. Oats Dosa
Combine all of the dry ingredients in a mixing bowl, then gradually add the water and curd to produce a thin batter. To avoid lumps, thoroughly mix the batter. Add some oil to the bottom of the pan and heat it up. For the dosas to have a beautiful texture, the pan must be thoroughly heated and hot. Using a ladle, pour the batter. If the batter is too thick, the dosas will not be crisp, and if it is too thin, they will not create the correct round shape. To acquire the proper consistency, make a couple of mini dosas (testers). Cook them till they are golden brown, then serve with chutney and sambar.
5. Oats Cake
Preheat the oven to 170 degrees C. Prepare your baking tray by greasing it and keeping it ready. Combine the boiling water and oats in a bowl and let the oats absorb the water. Combine the butter, white sugar, and brown sugar in a mixing bowl. One at a time gently fold the eggs into the mixture. Mix together the baking soda, a sprinkle of salt, the flavours, and both flours in a separate basin. Half of this mixture, followed by the soaked oats, should be added to the butter mixture, constantly stirring to avoid lumps. Mix in the remaining flour thoroughly before pouring into the baking tray. Allow the cake to bake for 30-35 minutes.
6. Oats Risotto
Boil vegetable stock in a skillet and add oats to it. Cook until the oats are softened, about 10 minutes. Melt the butter in a separate pot. Roast for approximately a minute after adding the garlic. After that, add the basil and continue to roast for another minute. Stir in the veggies until they are partially cooked. Continue to sauté the veggies while slowly adding the oats mixture. As the oats dry out, keep adding additional vegetable broth. Continue cooking over medium heat for another 15 minutes, or until the oats are totally soft. Mix in the salt and pepper, as well as the cheese, towards the end. Remove from the heat, add the cheese and a basil leaf, and serve.
Oats Recipe for Weight Loss
Some of the best oats recipes for weight loss are as follows:-
1. Oats Idli
In a pan, roast the oats and then crush them until they create a fine powder. Add the grated carrots, salt, and curd to the oats powder. Heat a little oil in a frying pan and add mustard seeds, urad dal, chana dal, curry leaves, and green chillies. Add this mixture to the idli batter. Make sure the batter is properly combined and has a thick consistency. Cook the idlis in a greased idli pan until they are done. Serve with sambar and coconut chutney.
2. Oats Khichu
Combine the oats powder, cumin seeds, and salt in a mixing dish. Continually add water until the oats reach a thin consistency. The batter should be a little thinner than the regular Idli batter. Grease a baking dish and pour the batter into it. Fill a large pot halfway with water and heat it. Cover the jar and place the batter-filled dish inside. Allow 5-7 minutes for the Khichu to steam. Remove it from the fire and serve it with a drizzle of oil, a bit of salt, and a pinch of cayenne pepper.
3. Oats Bhurji
Whisk together eggs, oats, veggies, green chillies, and salt in a large mixing basin. In a large pan, heat the oil and then add the egg mixture. Allow it to simmer for a while. After it's done, scramble it and continue to cook it until it's dry. Remove the pan from the heat, add the coriander, and serve.
4. Oats Burger
Cut the buns open with a knife, butter them, and toast them lightly on a pan. Combine ketchup, chilli flakes, and a touch of lemon juice in a small bowl. Make a paste with this paste and spread it on both bun halves. Add some lettuce leaves, one or two tikkis, tomato and onion slices, and grated cheese on top. Add a few more lettuce leaves and the other half of the bun to finish. Garnish with a sprinkle of grated cheese and a pinch of chilli flakes.
5. Oats Maggi
In a deep pan, bring the water to a boil, then add the spices and Maggi masala powder. Meanwhile, heat a little oil in a separate skillet, add the green chillies, and softly sauté the veggies once the oil is hot. Allow it to rest. When the water starts to simmer, add the oats and continue to cook until the consistency thickens. To ensure that all of the spices are uniformly distributed, mix thoroughly.
6. Oats Waffles
To produce a fine powder, lightly toast the oats and grind them. Combine all dry ingredients in one basin, then whisk together 3/4 cup butter, milk, and eggs in a separate bowl. Slowly pour this mixture into the flour, constantly stirring to avoid lumps. Allow the batter to rest for 5-7 minutes after it has been prepared. Turn on your waffle iron and grease it with a little of the remaining butter. Give your batter one more stir before pouring it into the waffle machine. Allow both sides to acquire a rich golden-brown colour.
Frequently Asked Questions
1. How many oats should I eat a day?
You may change the number of times you eat oats each day depending on the type of oats you use and how you prepare them. One bowl of oatmeal per day seemed to be sufficient. You may, however, raise the number if you pick the healthiest oats option.
2. Which oats are good for health?
As you may be aware, most processed foods are also the most harmful. As a result, when choosing oats for a nutritious breakfast or snack, go for the least processed ones and have the most vitamins and minerals. Rollin oats, steel-cut oats, and even whole grain oats are all options. When buying oats or other healthy foods, the most important thing to remember is to read the labels on the box and select the one that best matches your body and includes the most nutrients.
3. Are there any oats benefits for skin?
You'll most likely discover oats on the labels of a number of your lotions or face creams if you look closely. At some point in history, someone discovered the advantages of oats for dry, itchy, irritated skin. The tougher fibrous husk of the oat serves as a mild exfoliator, while the starch produces a barrier that allows the skin to retain moisture.
Oats absorb excess oil from the skin and aid in the treatment of acne.
Oats’ anti-inflammatory and antioxidant effects cure dry skin and eliminate dead skin cells.
Oats clean the skin naturally by eliminating impurities and oil and exfoliating it.
The Bottom Line
As you can see, oats provide several health advantages, including weight management. If you want to live a healthy lifestyle or are concerned about weight gain or other health problems, you may adopt dietary modifications such as eating oats recipes as snacks or breakfast or dinner.