Popular across all age groups, there are so many fun ways to include oats in your diet. And you will never get tired of this nutrition-packed food! Take a frozen banana, a scoop of peanut butter, a cup of coconut milk and a scoop of dry oatmeal. Blend them together and you have delicious and nutritious quick breakfast or snack ready. Or you may roast oats in a pan. In another pan, sauté some seasonal veggies and add salt and water. Next, add the roasted oats to it and continue to stir for another five minutes.
Health Benefits of Oats:
Oats are rich in carbohydrates and fibre and high in many vitamins and minerals. Some of the health benefits of including oats in your diet include:
- Prevents constipation
- Increases energy levels
- Controls blood sugar levels
- Supports weight loss
- Protects skin
- Reduces hypertension
- Prevents cardiovascular diseases
Oats are a good source of vitamins, fibre, antioxidants, and minerals. A 100 g of oats have following amount of nutrients:
| Measure (%DV)* | |
| Calorie | 379 |
| Fat | 8% |
| Carbohydrate | 25% |
| Fibre | 36% |
| Protein 26% | Iron 24% |
| Potassium 8% | Calcium 4% |
| Iron 24% | Magnesium 34% |
| Phosphorus 59% | Riboflavin 12% |
| Potassium 8% | Zinc 33% |
| Copper 43% | Vitamin B6 8% |
| Vitamin K 2% | Vitamin E 2% |
- Oats are a calcium-rich dairy alternative that promotes bone health.
- It also contains pyridoxine (Vitamin B6), which is essential for the metabolism of carbohydrates, fats and amino acids.
1. Weight management: Oats are known as low-calorie food that reduces digestion and makes us feel full for longer. Oats contain beta-glucan which helps to increase hunger-fighting hormone.
2. Averts hypertension: Regular consumption of oats helps to maintain the blood pressure which in turn reduces the risk of hypertension.
3. Reduces cancer risk: Oats contain a compound called lignan that helps lower the chances of breast, prostate and ovarian cancer.
4. Prevents constipation: Oats have fibres, both soluble and insoluble, which regulate bowel movements, preventing constipation.
5. Improves sleep quality: Oats are rich in certain nutrients and amino acids that stimulate the melatonin hormone and thus, promote good sleep.
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