Masala Oats: Health Benefits And Recipe

Oats are one of the world's healthiest grains. They are gluten-free whole grains with vitamins, minerals, fibre, and antioxidants. Oats (Avena sativa) are a cereal commonly consumed as oatmeal or rolled oats.

According to research by CFTRI (Central Food Technological Research Institute), oats and oatmeal have numerous health benefits. Weight loss, lower blood sugar, and a lower risk of heart problems are among their major benefits. In addition, according to some research, oats may prevent several medical conditions.They are primarily consumed as porridge, as an ingredient in breakfast cereals, and as an ingredient in baked goods (oatcakes, oat cookies, and oat bread). In addition, oatmeal has become a popular health food in recent decades.

Table Of Contents

1. Nutritional Value Of Oats

2. Health Benefits Of Oats

3. Masala Oats Recipe

4. Dietitian’s Recommendations

5. The Final Say

6. FAQs

Nutritional Value Of Oats

Oats are a superfood; they are highly nutritious, and 100g of oats contain:

• Calories- 389 kcal
• Total fat- 6.9 g
• Carbohydrates- 66.27 g
• Dietary fibre- 10.1 g
• Protein- 16.89 g
• Calcium- 54 mg
• Iron- 4.72 mg
• Potassium- 429 mg
• Sodium- 2 mg
• Zinc- 3.64 mg
• Vitamin B1- 0.460 mg
• Vitamin B2- 0.155 mg
• Vitamin B5- 1.120 mg
• Vitamin B9- 32ug
• Choline- 40.4 mg
• Vitamin E- 0.42 mg
• Vitamin K- 2.0 ug

Health Benefits Of Oats 

Oats may have health benefits, such as lowering the risk of coronary artery disease, lowering cholesterol levels, and decreasing the risk of colorectal cancer.

1. Good For Heart Health

A paper published in Lifestyle Medicine in 2008 evaluated several studies over a decade.

They discovered that eating foods high in whole-oat soluble fibre sources (oats, oat bran, and oat flour) may help lower the risk of coronary heart disease.

Consumption of oats and oat-based products significantly normalises the range of cholesterol levels and low-density lipoprotein cholesterol without affecting high-density lipoprotein cholesterol or triglyceride levels.

2. Reduces Risk Of Cancer

Many researchers in India and other countries published evidence from nearly 2 million people to see if a high-fibre diet (primarily from whole grains and cereals like oats) is associated with a lower risk of colorectal cancer.

The study discovered that adding 10g of fibre per day to someone's diet reduces their risk of developing colorectal cancer by 10%. The authors concluded that a high intake of dietary fibre, particularly whole grains and cereal fibre, tends to lower the risk of colorectal cancer.

3. Maintains Blood Pressure

According to a Journal of Clinical Nutrition study, eating whole grains (such as wholemeal bread or oats) is equally effective as taking anti-hypertensive medication in maintaining blood pressure.

Three portions per day were found to significantly reduce cardiovascular disease risk in middle-aged people, primarily through blood pressure-lowering mechanisms.

4. Aids In Digestion And Reduces Obesity

Oatmeal may aid in weight management. According to a comprehensive collection of scientific reviews published in the Journal of Nutrition's October 2014 supplement issue, oats may play a vital role in improving satiety, diet quality, and digestive, cardiovascular, and overall metabolic health.

Whole grains are frequently recommended for their gastrointestinal benefits. The researchers propose that the potential health benefits range from improved immune health to a lower risk of obesity and other chronic diseases.

According to the supplement, epidemiological evidence, eating whole grains regularly is associated with a lower BMI (Body Measurement Index). In addition, according to the researchers, eating oats appears to help reduce hunger.

The study discovered that adding 10 grams of fibre per day to someone's diet reduces their risk of developing cancer by 10%. "A high intake of dietary fibre, especially cereal fibre and whole grains, tends to lower the risk of colorectal cancer," the researchers concluded.

5. Antioxidant Properties

Oats and their fibre content help to keep the gastrointestinal tract running smoothly, which can help reduce constipation.

Oats contain a variety of antioxidant molecules, including avenanthramides, which are polyphenols. Avenanthramides may help to lower blood pressure by increasing nitric oxide production. They may also have anti-itching and anti-inflammatory properties when applied topically to the skin.

Masala Oats Recipe

Masala Oats can be made with oats, vegetables, and spices. These oats will be ready in less than 15 minutes with minimal effort. Include this oats recipe in your menu if you want to switch to a healthy diet.

Ingredients

• Rolled oats- 1 cup 
• Onion- 1, chopped
• Carrot- 1, chopped
• Green beans- 10 
• Peas- 1/4 cup 
• Capsicum (green pepper)- 1, chopped 
• Red chilli powder- ½ tsp
• Turmeric- ½ tsp 
• Coriander powder- ½ teaspoon 
• Garam masala powder- ¼ tsp 
• Salt as required
• Vegetable oil- 1 tsp 
• Asafoetida- 1 pinch 
• Green chilli- 1, chopped 

Preparation Method

1. In a pan, heat the oil and add asafoetida and chopped green chillies. Cook for a minute.

2. Now add the chopped onion and cook until it turns golden. Add the chopped carrot, beans, capsicum, and peas to the pan. Add salt to taste and stir well. 

3. Saute the vegetables for 3-4 minutes before adding the remaining spices, such as red chilli powder, coriander powder, turmeric, and garam masala. Cook for another two minutes, stirring constantly.

4. Add oats with 2 cups of water. Mix well and cover with a lid. Cook until the oats absorb the water. Stir frequently to keep the oats from sticking to the bottom.

5. When the oats are done, serve them hot.

Dietitian’s Recommendation

Oats are a superfood and dense in nutrition. Therefore, it has many health benefits too. So you should eat oats as a daily diet in various forms. Also, to make the oats more flavourful, you can add different veggies, like capsicum, onion, broccoli, carrots, cauliflower etc.  

-Dietitian Lavina Chauhan

The Final Say

Oats can be a healthy alternative to cereal for people with celiac disease. They can provide fibre and nutrients not found in other foods. Oatmeal is an excellent addition to a healthy diet. They can be eaten for breakfast (porridge), added to baked goods, and more.

FAQs

1. Is it reasonable to eat oats daily?

Yes, it is good to eat oatmeal daily. In the morning or as a mid-meal snack, oatmeal is an excellent option over the many foods available in the market.

2. Is oats good for hair growth?

Oats are filled with hair-loving nutrients such as fibre, omega-6 fatty acids, zinc, iron,  and polyunsaturated fatty acids (PUFAs). All of these stimulate dormant hair follicles and promote hair growth. As a result, with regular use, you will notice that your hair appears thicker, longer, and stronger.

3. How many oats should I consume daily to lose weight?

To lose weight, you should intake around 250 grams of oats a day. One portion of oatmeal contains 40-50 grams, so if you are on an oat diet, you should eat about 5 portions daily.

4. What is the difference between oatmeal and oats?

Technically, oats refer to whole grains, oatmeal to the porridge-like dish often made from them, and to the processed form of the entire grains. Still, now, the terms are often used interchangeably.

5. Do oats cause constipation?

No. Oats are loaded with soluble fibre, a type that allows more water to remain in the stool, thereby reducing the chances of constipation.  This makes the stool softer, larger, and easier to pass.

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