Oats Nutrition: Find Out Why Oats Are Beneficial For Health And How Can You Include It In Daily Diet

Neha Grover  |  Updated: May 24, 2019 22:47 IST

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Oats Nutrition: Find Out Why Oats Are Beneficial For Health And How Can You Include It In Daily Diet

Oats Nutrition: Oats provide various health benefits

Highlights
  • Oats are a kind of cereal that are commonly eaten as oatmeal
  • This super food is prized for its vast nutrition profile
  • Oats can be used to made different kinds of dishes

With the current crop of health-conscious people gravitating towards a healthy lifestyle, our diets are undergoing a sea change and attracting more and more nutritious and low-fat foods. Oats is one food that has climbed up the ranks very fast and now rates very high in everybody's diet plan. Oats (Avena sativa) are a kind of cereal that are commonly eaten as oatmeal or rolled oats. This super food is prized for its vast nutrition profile and its diverse nature as it can be made into different kinds of dishes. Oatmeal, oats desserts or oat breads, this one food product can be eaten in various forms to enjoy its good state, creamy texture and of course, countless health benefits.



Why Oats Are Good For You?
 

Protects Heart Health
 

Oats are pronounced as the ideal food for people with high cholesterol or who are suffering from any kind of heat ailment. Excessive cholesterol lines up the wall of arteries and blocks them. This leads to cardiovascular problems like heart attack and heart failure. Nutritionist Gargi Sharma says, "Oats are rich in soluble fibres, which help in lowering cholesterol levels. These soluble fibres help increase intestinal transit time and reduce glucose absorption. Oats also contain beta glucan which is a lipid lowering agent."
 

Keeps Blood Pressure In Check
 

Oats are rich in antioxidants called avenanthramides, which are known to supress high blood pressure levels by producing nitric oxide gas that helps in smooth movement of blood through blood vessels.
 

Promotes Weight Loss
 

The soluble fibres contained in low-cal oats break down the food faster, leading to their easy digestion. Extra calories are lost in the process, which results in loss of weight. Beta glucen compound gives rise to a hunger-fighting hormone called cholecystokinin.

(Also Read: Oatmeal diet for weight loss)

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Oats promote weight loss

It Is An Excellent Source Of Energy
 

Hundred grams of oats contain as high as 16.9 gms of protein, which keeps the stomach full for a longer time and fuels the body with an abundance of energy. 
 

Oats Help Diabetics
 

Diabetes is mainly caused by increased blood sugar level in the body. Beta glucan compound in oats forms a thick layer in that keeps the stomach full, which prevents the absorption of glucose into the bloodstream.

 

Alleviates The Symptoms Of Asthma
 

The anti-inflammatory properties of oats reduce swelling and flaring up of nose and throat airways, which lead to better breathing and improved functioning of the respiratory system.



Oats Nutrition Profile - 



NutrientUnitValue per 100 g
Proximates 
Waterg8.22
Energykcal389
EnergykJ1628
Proteing16.89
Total lipid (fat)g6.90
Ashg1.72
Carbohydrate, by differenceg66.27
Fiber, total dietaryg10.6
Minerals 
Calcium, Camg54
Iron, Femg4.72
Magnesium, Mgmg177
Phosphorus, Pmg523
Potassium, Kmg429
Sodium, Namg2
Zinc, Znmg3.97
Copper, Cumg0.626
Manganese, Mnmg4.916
Vitamins 
Vitamin C, total ascorbic acidmg0.0
Thiaminmg0.763
Riboflavinmg0.139
Niacinmg0.961
Pantothenic acidmg1.349
Vitamin B-6mg0.119
Folate, totalµg56
Folic acidµg0
Folate, foodµg56
Folate, DFEµg56
Vitamin B-12µg0.00
Vitamin B-12, addedµg0.00
Vitamin A, RAEµg0
Retinolµg0
Vitamin A, IUIU0
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Lipids 
Fatty acids, total saturatedg1.217
12:0g0.024
14:0g0.015
16:0g1.034
18:0g0.065
Fatty acids, total monounsaturatedg2.178
16:1 undifferentiatedg0.013
18:1 undifferentiatedg2.165
Fatty acids, total polyunsaturatedg2.535
18:2 undifferentiatedg2.424
18:3 undifferentiatedg0.111
Cholesterolmg0
Amino Acids 
Tryptophang0.234
Threonineg0.575
Isoleucineg0.694
Leucineg1.284
Lysineg0.701
Methionineg0.312
Cystineg0.408
Phenylalanineg0.895
Tyrosineg0.573
Valineg0.937
Arginineg1.192
Histidineg0.405
Alanineg0.881
Aspartic acidg1.448



(Also Read: 5 Foods Asthmatics Should Avoid)

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Oats pancakes

How Can You Include Oats In Everyday Diet?
 

Breakfast Cereal
 

Oats is full of energy proteins, which makes oatmeal (porridge) an ideal breakfast option. Spruce up the meal with crunchy nuts and sweet fruits and kick-start your day on a high note.
 

Oats Idli/Dosa
 

Whip up your favourite South-Indian spread by replacing flours like semolina and refined flour with the nutrition-rich oats. With just a slight change in the colour, your oats idli or oats dosa will taste as yummy as ever. All you have to do is grind raw oats in a blender till then turn into a fine, lump-free powder.
 

Oats Smoothie
 

Turn your healthy smoothie healthier by adding oats to them. Since, this food has a very neutral taste; it can be added in the recipe of any fruit smoothie you want to make.

(Also Read: Oats And Soya Pancakes recipe)

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Oats Smoothie


Oats Cookie/Granola Bar
 

Ditch those unhealthy biscuits made with refined flour and team your morning and evening tea with a healthy granola bar made with oats. If you roast the oats before adding them to the mixture, it will lend a distinct flavour and aroma to your oats cookie.
 

Oats Kheer
 

No, it's not going to spoil your appetite for a traditional Indian dessert. Replace rice with oats and make kheer like you usually do. Since oats are much lighter than rice, it will take less time to cook and will turn out to be creamier than a regular kheer.
 

Oats Pancakes
 

It's simple. Replace half portion of refined flour or the whole amount with finely ground oats flour and make your pancakes as usual. This guilt-free and gluten-free breakfast meal will light up your day while pleasing your taste buds.
 

Now, you know why nutritionists are hailing oats as a must-include diet food that protects the body from various harmful ailments. You'll find many kinds of oats lining up the shelves of supermarkets - pre-mixed and raw. Our suggestion is to always avoid preservatives and make your meals with raw food from scratch.
 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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