Oats, which was a relatively new food and concept for Indian until a few years back, has now been integrated well within the Indian lifestyle. With all kinds of easy options to choose and cook with, one can tap very well into the nutrition that oats have to offer. Nutritionist and lifestyle educator Karishma Chawla highlights some important points regarding oats, it’s nutrition and ways of consuming them.
Oats are classified as complex carbs, rich in fibre. They are beneficial in many chronic diseases. Oats are richer in protein as compared to other grains.
• It highly valued for its content of soluble fibre, which helps to reduce LDL cholesterol in the blood.
• The soluble fibre in oats also reduces the glycaemic index of foods and can improve postprandial glycemic and insulinemic responses.
• It is also a good source of selenium, tocotrienols, avenanthramides and tocopherols, all antioxidants which help protect against oxidative stress.
• These also known to have anti-inflammatory and anti-proliferative properties exhibiting a protective role against coronary heart disease, colon cancer and skin irritation.
• Being gluten-free, it can be consumed by individuals with celiac disease and wheat sensitivities.
• Also, a good source of magnesium again helps in blood sugar balance. And is a great food for fat loss.
Tip: Use oats in any form you like, sweet or savoury.
Nutritional Value of Oats
“The nutritional value of 100g of raw oats would be 16.9g proteins, 66.3g carbs, 0g sugar 6.9g fat, totalling about 389 calories,” Chawla informs.
Tip: Eat the oats preparation fresh to have your body benefit maximum from the nutrition.
Oats Nutrition: Caution
Can overuse of oats in one’s diet cause problems? What kind of problems? Chawla says, “The only red flag in oat consumption is ‘individual sensitivity’ to it. Hence here the emphasis is on the concept of bio-individuality, which means to each to its own.” Thus, each person needs to figure out whether the oats are suiting her or not. She also mentions that the usual complaint is bloating and flatulence if oats don’t agree with someone’s body.
Tip: Overall oat consumption has been advised in cardiovascular disease, diabetes, certain cancers, poor immune system, to improve bowel health and during menopause.
Oats Upma With Veggies
1 cup rolled oats
1 cup veggies of your choice, like carrots, French beans and peas
1 small onion, chopped
2 cloves garlic, crushed
1 pinch hing
½ tsp jeera powder
1 tsp oil
Salt to taste
1. Heat the oil and sauté the onions, garlic, hing and jeera powder.
2. Add the veggies stir, add water and steam still the veggies are tender, about seven to 10 minutes.
3. Add the oats, add more water as required and cook until the mixture is soft and the consistency you like. It should take three to five minutes.
4. Enjoy hot!
Tip: You can add a dash of lime and fresh coriander leaves to enhance the taste. You can also ass mustard seeds to your oil.