Studies have shown that oats and oatmeal’s have amazing health benefits and as people are becoming more aware of their lifestyle, this food is gaining importance.
What are oats?
Oats, commonly found in all homes, are gluten free, whole grains and popular health food. Oats help in lowering down cholesterol, blood pressure, keeps you fuller for long and helps with constipation. The Recommended Daily Intake (RDI) for men is 38 gms and for females is 25 gms.
How to make oatmeal?
Oats are available in variety of forms from least processed to most processed.
Types of Oats
Following are 5 main oats types:
Purest form of oats, least processed and takes longer to digest because of low glycemic index. They are made from hulled grains which are toasted to make it more edible. They are considered the healthiest as grains are still whole and nutrients intact.
Steel cut Oats
They are also called Irish oats. Groats are cut into two pieces using a sharp metal (steel blade).
Whole oat groats that have been stone ground. Neither steamed, cut or rolled but ground. The texture is coarser than flour.
Rolled Oats/ Old fashioned Oats
Oat groats that have been steamed, rolled and flattened into flakes, dried to remove the moisture to increase the shelf life.
Quick Oats/ Instant Oats
Oat groats that have been steamed for a longer period of time and then rolled into thin pieces so they absorb water easily and cook quickly. Its always better to read the label for added sweeteners and flavours which many brands add to instant oats.
Health Benefits of Oats
- Oats help in lowering cholesterol
Oats contain beta-glucan (a soluble fibre), helps in slow digestion combines with cholesterol and transports it out of the body.
Beta glucan fibre helps to prevent blood sugar spike and insulin levels. Though it becomes a carbohydrate rich meal, oats can be incorporated into a diabetic meal. Least processed oats like stee cut have low glycemic index as compared to rolled oats or instant oats.
- Weight Control
It can help you control weight as well. The fibre absorbs the water and it increases in thickness of the digested food, increases the volume of food in the gut further increasing the satiety level.
Fibre contributes to bowel movement and hence relieves constipation.
Healthy Oats Recipes
Few easy recipes that are my favourite and i would like to share with you all. Not only healthy and delicious but super quick and easy to prepare.
1. Overnight Chocolate Oats
Overnight chocolate oats are a type of breakfast dish that is made by combining rolled oats, cocoa powder, milk, and a sweetener of your choice, such as maple syrup or honey, and letting the mixture sit in the refrigerator overnight. This allows the oats to soak up the milk and flavorings, resulting in a creamy and chocolatey oatmeal that is perfect for a quick and healthy breakfast. Click on image to view step by step recipe of chocolate oatmeal.
2. Oats Poha
Oats poha is a healthy and nutritious breakfast dish made with oats, veggies and spices. It is a variation of the traditional Indian dish, poha, which is made with flattened rice, peanuts, and various spices. Hope you like the recipe. Click on image to view step by step recipe of poha oatmeal.
3. Oats Tikki
Oats tikki is a healthy and delicious snack made with oats and vegetables that are mashed together and formed into small patties or tikkis. It is a variation of the traditional Indian snack, aloo tikki. This healthy option can be a part of your evening snack. Click on image to view step by step recipe of oats tikki.
4. Oats Soup
Oats soup is a type of soup made primarily with oats and a variety of vegetables and seasonings. It is a healthy and filling dish that can be enjoyed as a light meal or as an appetizer. Click on image to view step by step recipe of oats soup.
5. Tadka Oats
Tadka oats is a savory dish made with oats, a twist of the traditional Indian dish called tadka. In this recipe, rolled oats are cooked with a flavorful tempering of spices and aromatics, known as tadka, which typically includes cumin seeds, mustard seeds, curry leaves, chopped onions, garlic, and green chilies. Click on image to view step by step recipe of tadka oats.
Home Baked Oats Cookies
Frequently Asked Questions
Are oats gluten free?
Yes, oats are gluten free but when they come in contact with other grains which are gluten containing like wheat, they too get contaminated so before using them, check the label on the packet for gluten- free.
Do oats help lower cholesterol?
Oats contain soluble fibre called beta glucan which helps in lowering cholesterol.
Are oats suitable for diabetic people?
Yes, oats have low glycemic index which means they will not spike the blood sugar level. Steel cut oats , least processed oats should be consumed by diabetic people.
Do oats help in weight loss?
The soluble finger beta- glucan present in oats absorbs wast and swells up and hence keeps you fuller for long. So, yes oats are a great choice for weight watchers.
What is the best time to eat oats?
There is no specific time. You can have them in any meal.
Can oats be eaten everyday?
Yes, you can consume oats everyday.
What the side effects of oats?
Oats can cause bloating and gas so, start with less quantity and gradually increase if you are new to consuming oats.
Is oatmeal good for dinner?
Oats are compel. Carbohydrates, low in glycemic index and they keep you fuller for long and hence avoid the mid night binge and hunger pangs.
Hope you enjoy making these healthy recipes. Do let me know in the comments what more you want me to write and share with you all.