What is oats?
Scientifically known by the name of Avena sativa, oats are one of the healthiest grains. Oats are valued for their impressive nutritional profile and associated health benefits. They are naturally gluten-free and contain nutrients like protein, vitamins, dietary fibre, and minerals. People across the world use oats. They can be used in multiple recipes; however, majorly they are preferred as breakfast cereal.
Here are some of the health benefits of eating oats.
- Nutrient-dense: Oats are a good source of nutrients like proteins, antioxidants, B vitamins, magnesium, copper, phosphorus, folate, and many more.
- Boost energy levels: Oats are rich in complex carbohydrates, providing a sustained energy supply for longer.
- Support muscle building: Oats are superb for people aiming to build muscle and eliminate unwanted body fat. They contain nutrients like plant-based protein, magnesium, calcium, and complex carbs vital for muscle building.
- Boost digestion: Oats are known for their high fibre content. They are rich in a soluble dietary fibre called beta-glucan. Studies support that beta-glucans promote healthy gut bacteria and prevent indigestion issues like constipation and diarrhoea.
- Reduce heart disease risk: Studies have shown that beta-glucans present in oats are excellent for reducing harmful LDL cholesterol levels. Regular intake of oats prevents the accumulation of LDL cholesterol and minimizes the risk of cardiovascular diseases.
- Antioxidant-rich: Oats are a rich source of antioxidants called avenanthramides. These plant-based compounds provide numerous health benefits by fighting free radicals, inflammation, and oxidative stress.
- Promote healthy blood glucose levels: People with diabetes can easily include oats in their diet to maintain healthy blood sugar levels and improve insulin sensitivity. However, it is advisable to opt for minimally processed oats.
- Support weight management: Oats' high protein and dietary fibre content make them suitable for managing a healthy weight. They are versatile and can be included in weight loss or weight gain diet plans.
- Protect the skin: Oats can also be used externally and added to the skincare routine. It can help soothe inflamed and itchy skin, exfoliate, moisturize, and prevent premature ageing.
Oats: Nutritional Value
Oats are a good source of nutrients such as proteins, unsaturated fatty acids, and dietary fibre. Some micronutrients in oats are vitamin E, folate, zinc, iron, selenium, copper, manganese, and choline.
Oats nutrition per 100 g, as per ICMR –
- Calories: 374 kcal
- Proteins: 13.6 g
- Fats: 7.6 g
- Carbohydrates: 62.8 g
- Dietary Fiber: 11 g
- Calcium: 50 mg
- Iron: 3.8 mg
- Phosphorus: 380 mg
- Folic Acid: 34 mcg
Types of oats
Here are a few types of oats commonly available in the market.
- Instant Oats: Instant oats are usually in the form of thin-dried flakes. These are pre-cooked and dried and get cooked in a minute or two. Instant oats are generally available in packet form. One should be careful while opting for instant oats, as they might contain fewer nutrients and more additives.
- Rolled Oats: These old-fashioned oats are made by steaming the oats groats and then flattening them using heavy rollers. They are softer than oats groats and take comparatively less time to cook.
- Steel Cut Oats: These are nothing but oat groats broken into smaller pieces. They take longer time to cook and carry a nutty flavour.
- Whole Oats: Whole oats are minimally processed. These are simply whole oat groats with the inedible hull removed and take the longest to cook.
How to choose the right oats?
Consider these tips while buying oats for you.
- Oats are available in different forms and types like oats groats, instant or rolled oats. Choose the texture and form which you prefer.
- If you prefer flavoured instant oats packets, read the ingredient and nutrition facts carefully. They should not contain unwanted additives, flavours, or added sugar with compromised nutrition.
- If you like oats with a chewy and mushy texture, consider instant or rolled oats. Steel-cut oats and whole oats are for people who prefer a nutty flavour.
How to use oats?
One can use oats in various recipes and dishes like
- Oatmeal porridge
- Oats chilla
- Oats dosa
- Oats upma
- Oats smoothie
- Oats idli
- Oat pancakes
- Oats khichdi
- Oats dalia
Where to buy oats?
Nutrabay is India's most trusted online health food and supplement store to get the best oats price. We procure the products directly from brands or official importers. So for a hassle-free buying experience and secure online payment options, visit Nutrabay.com to shop the finest quality and best oats in India.
Frequently Asked Questions (FAQs)
1. Besides breakfast cereal, are there any other oat products?
There are several oat products readily available these days. One can choose as per preference and liking.
- Oat milk
- Oat biscuits
- Oat cookies
- Oat bran
- Oat flour
- Oats noodles
However, checking the ingredients carefully before making any purchase is advisable.
2. Can I take oats for weight loss?
One can include oats in a weight-loss diet plan. Their high dietary fibre and protein content support weight loss by providing fullness for a longer duration and preventing muscle loss.
3. How to make oats?
One can make porridge oats by cooking them with milk or water. They can also be used to make delicious recipes like vegetable oats, oats pancakes, cheela, upma, or smoothies.
4. Can I take oats for weight gain?
Oats can be a perfect addition to a weight-gain diet. They provide calories via complex carbohydrates and proteins, which assist in meeting daily calorie needs healthily and keep energy levels high during workouts.
5. Are oats gluten free?
Oats are naturally gluten-free. However, if you are allergic to gluten, read the label and allergen info carefully, as they may be manufactured in a facility containing gluten products.
6. Are there any benefits of oats for babies?
Oats are easy to digest and can be given as a weaning food to babies. They contain dietary fibre, iron, choline, protein, and other nutrients essential for a baby's growth and development.
7. Muesli vs oats - which is better?
Both muesli and oats are healthy and benefit our bodies. Muesli is a mix of nuts, seeds, dried fruits and roasted grains, while oats are a single protein-rich cereal. Both are high in dietary fibre, but muesli may contain more sugar than oats.
Both muesli and oats are healthy food choices when consumed in moderation based on daily nutrition needs.
8. Are there any oats' side effects?
Oats are generally considered safe. They may cause abdominal distress among people intolerant to gluten due to cross-contamination, allergic reactions, bloating, etc.
9. Can I eat oats daily?
There is no harm in consuming oats every day, provided the portion size is as per daily nutrition requirements; oats are minimally processed and free from added sugar and additives.