Oats Nutritional Facts and Health Benefits

Oats are regarded as a superfood for weight loss. Oats offer many health benefits to the body because of their fiber content. They are available in many forms such as crushed, rolled, or in the form of bars. Oats are mainly preferred for weight loss because of the presence of soluble fiber in it. Apart from fiber, they also contain many vitamins, minerals, and other antioxidants. The soluble fiber present in the oats is beta-glucan which has the capacity of absorbing water. It obtains a gel form of consistency and takes time to digest which helps us in keeping full for longer. The beta-glucan in oats is also believed to lower blood cholesterol levels and also blood glucose levels.

How oats are grown

Oats are best grown in temperate regions. Unlike other crops like wheat, barley, and rye which cannot tolerate greater rains, oats are ones that can tolerate greater rains. They require a low summer heat requirement and wet summers in areas such as Northwest Europe and even Iceland. They are annual plants planted in the autumn or in the spring seasons.

Can oats be eaten raw?

Not only oats can be eaten in cooked form, but it’s also even safe and nutritious. Oats health benefits can be achieved by eating raw and cooked well. They are high in soluble fiber named Beta Glucan which may aid in weight loss and monitor blood sugar levels as well. before eating it’s better to soak them first for at least 10 to 15 minutes in order to enhance digestibility and nutrient absorption.

Nutritional Value Of Oats Per 100 grams

• Calories: 389 k.calories
• Proteins: 16.8 grams
• Fat: 6.9 grams
• Carbohydrates: 66.3 grams
• Fiber: 10.6 grams
• Sugar: 0 grams
• Water:  8%

Oats 1 cup calories

Oats 1 cup calories have 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in it. It gives calories of around 300. Oats are one of the most nutrient-dense foods which are rich in fiber and carbs.

Oats ½ cup calories

Oats ½ cup calories are considered to be one serving size. It gives around 150 calories. As 150 calories are not appropriate for breakfast more than 150 calories can be driven through fruits or nuts toppings which makes it more filling. Oats are best considered for losing weight and adding fullness to meals.

Oats 30 grams calories

Oats 30 grams calories contain 117k.calories along with 5 grams of proteins and 2 grams of fat. Oats in particular are high in soluble fibers. They are rich in complex carbohydrates with no added sugar. It’s far better than processed breakfast cereals. The fats in oatmeal are mostly polyunsaturated and monounsaturated fats and they have very little saturated fats in them.

60 grams of oats protein

The protein in 60 grams of oats is nearly about 7.4 grams and calories about 197 calories. Oats are a good source of quality proteins at 11 to 17% of dry weight which is higher than most other grains. 80% of the protein in oats is avenalin which is a legume protein. This protein is not found much in other legumes. It’s a minor protein that is related to wheat gluten.

Oats 50 grams of protein

Oats with 50 grams of protein contain a total of 34 grams of total carbs of which 30 grams are net carbs and 4 grams of fat in it. It contains 5.5 grams of protein with 182 calories in it. Proteins are needed for muscle support and essential fats for joint support.

Oats health benefits

• Oats are rich in proteins and fiber. They are also rich in carbohydrates and fat when compared with other grains. The vitamin and mineral content is also high.
• Oats contain polyphenols as beneficial plant compounds and they are high in antioxidants too.
• Avenanthramides are the antioxidants that are mostly found in oats and have a role in lowering the blood pressure of a person.
• The soluble fiber which is named Beta-glucan in oats is very effective in lowering the total and LDL cholesterol levels of the body.
• Oats help in improve the insulin sensitivity of the persons and help in lowering the blood sugar levels who are prone to type 2 diabetes.
• The Beta-glucan which obtains a gel-type consistency in the stomach helps in delaying the absorption of glucose from the blood.
• When filling foods are consumed in the diet it takes time to digest and reduces the calorie consumption at the next meal.
• Peptide YY(PYY) hormone is produced in the gut in response to eating oats. This hormone provides satiety and decreases calorie consumption and the risk of obesity too.
• When oats are introduced at a very early age in life, especially before the age of 6 months the children are less likely to decrease the risk of childhood asthma.
• The fiber-rich oats are quite effective in providing relief from constipation, especially in order people.
• Oats health benefits make them weight loss-friendly food and help in dealing with weight maintenance.
• Oats have health benefits as they are rich in several vitamins and minerals such as manganese, molybdenum, phosphorus, copper, biotin, and vitamin B1.
• The fiber content in oats plays a vital role in the body to balance the energy. It can help you with weight management by cutting down on calorie levels.

Oats milk benefits

• Oats milk is a great choice for people who are allergic or either have milk intolerance. It’s free of lactose, soy, and nuts.
• Oats milk can also be used for people who have gluten-related disorders as oats are gluten-free in nature.
• It’s packed with nutrients such as calcium, potassium, iron, B vitamins, and vitamins such as A and D.
• The calories in oats milk are more than in cow’s milk. Not only calories, it even has more carbs and fiber. The protein in milk is less than in soy milk.
• Oats milk will help to lower LDL cholesterol levels and is great for bone health too.

Oats Carbs

Carbohydrates are naturally occurring starches found in food. Like other foods oats are also high in carbs. According to USDA, half a cup of oats has 27 grams of carbs in them. The number of carbs is not actually bad as this much is needed in order to fuel the body. Healthy carbs are present in oats.

Oats with milk calories

Oatmeal with milk contains 200  calories with 2.28 grams of protein. The fat is around 1.36 grams and the carbs with 12 grams. Oats with milk are commonly eaten during breakfast with different combinations so as to make the meal filling. As oats have health benefits weight watchers must include them in the diet as it’s filled with fiber which helps in weight loss.

Are oats good for diabetes?

Oatmeal has a low glycaemic index score with soluble fiber in it which helps to control diabetes. Since oats are low glycaemic they keep the blood sugar in control. Oatmeal offers great host benefits as long as the portion is controlled. One cup of oatmeal has 30 grams of carbs which can fit into a healthy meal plan for diabetes.

Healthy Recipes With Oats

As we know that oats are very healthy and nutritious, it can be eaten in the form of different recipes. So Here are simple homemade oats recipes.

1. Oats and Apple Smoothie With Chia Seeds

• Take rolled oats of about one-third cup then chop an apple into it.
• Add about 250 ml of milk, a teaspoon of honey, and chia seeds to it.
• Blend everything together and your healthy yet filling smoothie is ready to serve.

2. Instant Oats Chilla Recipe

• Take oats dry roast them on low flame and crush them until they become coarse.
• Then take the required amount of course oats powder then add 2 tablespoons of semolina, and 2 tablespoons of Besan to it.
• Then add the chopped onions to it and tomatoes along with the required spices and 2 tablespoons of curd.
• Rest for 10 minutes and then add the water to adjust the consistency of the batter.
• Prepare Chillas out of it and ready to serve.

3. Oats pancake recipe

Oats pancakes can be tried with different variations. They are gluten-free pancakes that are made with 100% oats flour. They are very healthy, delicious yet filling for the belly. Its texture is soft and fluffy and has a nonsticky texture. Different topping variations such as maple syrup, honey, hot chocolate, and fruit syrup can be tried out.

How to prepare

• Firstly we need to prepare oats flour. Take one and a half cups of oats and add it to the blender to make a fine powder. Any kind of oat use is applicable.
• A very fine powder should be achieved. A sieve can also be used.
• Then take 1 cup of flour and add 2 fat pinches of cinnamon powder for flavour enhancement. Along with it add 2 pinch of baking powder and salt.
• Mix everything well. now it’s time to add wet ingredients.
• Add an egg, 2 to 3 teaspoons of melted butter along with a half cup of milk. Then add sugar which can be skipped as well. cold milk should be avoided in the recipe.
• Whisk everything well and the batter is ready for pancakes. The batter should be of semi-thick consistency.
• Grease a pan and allow it to heat. Sim down the flame and pour the pancake batter. Do not spread it much.
• Drizzle some oil or some butter and allow it to cook on low to medium flame until the base is completely cooked.
• Flip and cook on another side. As sugar is skipped in the recipe add some fruit toppings or syrup in order to enhance the taste of the pancakes. Serve hot.

4. Oats Banana Pancakes

Oats banana pancakes is another superb recipe that anyone can try out. It’s quite filling as only oats are not used alone in the recipe. The combination is excellent and works pretty well for weight loss. Let’s see the preparation process.

How to prepare

• For preparing the pancake batter take a blender jar. Add in one cup of oats to it.
• Then add 2 large size of bananas to the oats.
• Now add in 2 eggs. Eggless can even be prepared.
• Now add in 1 teaspoon of vanilla essence along with half cup of milk.
• Finally, add half a teaspoon of cinnamon powder along with 2 teaspoons of vegetable oil or butter.
• Blend everything well in the blender and the pancake batter is ready to use.
• Make sure before using refrigerate it for at least 15 to 20 minutes so that it holds the correct shape of pancakes.
• Now oil spray the pan and add a ladle of batter. Allow it to cook on low to medium flame till turns brown.
• Flip to another side. Serve hot. Use strawberries and maple syrup as toppings for pancakes.

5. Oat in smoothie

Oats when used in smoothies turn great and it takes hardly 2 minutes to blend everything. Smoothie can be made nutritious and filling with the addition of different ingredients. Its great during breakfast as it keeps unnecessary cravings away.

How to prepare

• Take half  cup of rolled oats In a blender. Instead of rolled oats others can also be used. Make sure to dry roast them as it imparts a nice flavor to the smoothie.
• Then add in 2 teaspoons of peanut butter along with a handful of strawberries.
• For adding crunch to the smoothie add 2 teaspoons of flax seeds powder.
• Instead of flaxseeds handful of dried fruits can also be used.
• Finally, add in milk till the consistency is adjusted. Blend everything well and the smoothie is ready to drink.

6. Veggie Oats

• Here is a simple oats recipe.
• Take 30 grams of oats and soak for 5 to 10 minutes.
• In a pan add 2 teaspoons of oil then add chopped onions and tomatoes.
• Sauté and add the required spices.
• Then add in chopped veggies such as carrots, beans, etc.
• Then add in chopped coriander leaves and add about 1 and half  cups of water.
• When water boils add in the soaked oats. Allow it to cook for 5 to 10 minutes. Serve hot. It gives around 200 to 220 calories.

7. Oats dessert

Oats are not only meant to be eaten in raw form or in kinds of smoothies but delicious desserts can be prepared from oats as well. They are so tasty enough that when a person diet, these oat desserts can satisfy their sweet cravings without piling up on calories. Here is a simple oats dessert recipe.

8. Eggless oats brownie

Take 1 cup of rolled oats. Add some water and allow it to soak for 15 minutes, also soak in 5 to 6 cashews. In the blender add soaked oats with cashews with 2 table spoons of raw cocoa powder. Also add in half cup water with 2 fresh dates.

Then add-In half a banana with half a teaspoon of baking powder. Cinnamon powder can be added for taste enhancement. Blend everything well and transfer the batter into 2 ramicles. On top add 5 to 6 squares of dark chocolate. Bake in preheated oven for 15 to 20 minutes and enjoy guilt free. Each ramekin gives 150 calories.