“Wh-Oat’s Up?” Looking for a nutritious breakfast option? Oats should top your list. It is one of the healthiest cereals that you can opt for. Oats do not have to be eaten as a breakfast cereal only. It can be consumed at any time of the day. Read on to understand the nutritional benefits of oats and to know the 9 best oats in India that you can choose from.
What are Oats?
Oats (Avena sativa) are a whole-grain cereal and a popular breakfast choice all over the world. This superfood is gluten-free and packed with essential nutrients such as thiamine, phosphorus, magnesium, and zinc.
Oats are a rich source of a soluble fibre called beta-glucan, which promotes healthy digestion. Oats are also a powerhouse of antioxidants and beneficial plant compounds called polyphenols. Avenanthramides are a unique group of antioxidants which are found mainly in oats.
Oats have several health benefits as their nutritional composition is well-balanced. Half a cup (78 g) of dry oats contains 51.5 g of carbohydrates, 13.2 g of protein, 5.4 g of fats, and 16.5 g of fibre, which makes it one of the most nutrient-dense foods.
Health Benefits of Oats
Being a powerhouse of nutrition, oats can offer multiple health benefits.
1. Helps in Weight Loss
Oats are a good source of dietary fibre, both soluble and insoluble. Fibre is a form of indigestible carbohydrate that passes through your body in intact form. Fibre helps slow down digestion and delay the time your stomach takes to empty itself of food. It promotes a feeling of fullness, thus preventing the need for frequent snacking. Overall, it lowers your calorie intake and helps you shed weight.
2. Lowers Cholesterol Levels
The soluble beta-glucan fibres present in oats are capable of lowering the levels of low-density lipoproteins (LDL) or “bad” cholesterol as well as the total cholesterol levels in your blood. As high cholesterol levels are one of the risk factors for heart disease, regular consumption of oats can boost your heart health.
3. Maintains Blood Sugar Levels
The soluble fibre in oats may improve insulin sensitivity (helps your cells use up more insulin for breaking down glucose) in people with Type 2 Diabetes. Oats also come with a lower glycaemic index, which means it takes longer for oats to raise your blood glucose levels.
4. Improves Digestion
Being a rich source of fibre, oats promote proper digestion and healthy bowel movements. It thus prevents gastric issues such as constipation, heartburn, diarrhoea, and abdominal pain. Regular consumption of fibre-rich foods such as oats can boost digestion and also improve your metabolism.
[Note: Half a cup or 50 grams of dry oats is the standard serving size for oats. You can mix it with warm milk and add your favourite fruits or dry fruits to it. You can also consume it in the form of upma, dosa, poha, pancake, or cookies.]
What are the Different Types of Oats in India?
The two most common types of oats available in India include:
1. Rolled Oats
Rolled oats, also known as old-fashioned oats, are made by dehusking, steaming, and then rolling oats into flat flakes using heavy rollers.
2. Steel-Cut Oats
Steel-cut oats, also known as pinhead oats, are the least processed variety of oats. They are cut into coarse nubs by large steel blades instead of rolling. Thus, they take longer to cook and have a more chewy texture.
What are the 9 Best Oats in India?
These oats form a great breakfast option for those who want an active start to their day. They are naturally gluten-free and safe for consumption by those who are sensitive to gluten. These oats are an excellent source of protein, fibre, Vitamin B complex, and iron. This pack of oats comes with several health benefits including better weight management and improved muscle strength.
These are naturally gluten and sugar-free, 100% whole grain instant oats. They can be your best breakfast companion, being tasty and nutritious at the same time. They come with multiple health benefits such as weight loss, better heart health, improved muscle strength, and healthy skin.
These steel-cut oats are naturally gluten-free and therefore are a healthy and safe option for those who are sensitive to gluten. These oats have been steel-cut into groats, thereby decreasing the cooking time. They are packed with fibre and protein and thus form a heart-healthy meal that also aids in weight loss.
Being low in carbs and calories, this oatmeal is a great option for diabetics and for those who are trying to shed weight. It is rich in antioxidants that help fight inflammation in the body and also prevent signs of skin ageing. Being high in protein, they help in maintaining muscle mass and promote muscle growth.
This oatmeal can be prepared easily within 5 minutes and can be your on-the-go breakfast. It is loaded with dry fruits and nuts and is also high in fibre and protein. It helps in controlling your blood sugar levels and also promotes weight loss. The antioxidant content in it boosts skin health and also prevents early signs of skin ageing.
These rolled oats are high in soluble fibre, which keeps you full for longer. Thus, it helps prevent frequent snacking and lowers your calorie intake. It is packed with nutritious vegetables that can benefit your overall health and boost your immunity. The Indian spices in this item makes it a treat for your taste buds.
This oatmeal is an ideal choice if you are looking for a wholesome breakfast. It is a storehouse of dietary fibre, proteins and vitamins. It comes with the rich flavour of frozen dried fruits that has with no sugar coating. This oatmeal is made with rolled oats, seeds, almonds and raw honey. It can keep you full for a longer period keeping your hunger pangs at bay. Thus, it helps in weight management, contributes to muscle gain and also protects heart health.
Congee is a type of porridge that is generally consumed as a replacement for rice in southern parts of India. This pack of oats congee/kanji consists of dehydrated veggies wherein there is no loss of nutrients. It is made from 100% whole grain oats making it a rich source of fibre. It is beneficial in weight management, digestion and also prevents dehydration.
These supergrain oats is a rich source of 4 whole grains namely oats, ragi, amaranth and green gram. This pack of oats is also enriched with the goodness of ayurvedic herbs such as amla, tulsi and turmeric which are known for their many benefits such as preventing you from infections, improving metabolism, weight management and also in boosting your immunity.
Don’t Have Time To Read?
- Oats are a gluten-free and whole-grain cereal that is a good source of vitamins and minerals. Oats are a rich source of a soluble fibre called beta-glucan, which promotes healthy digestion. Oats are also a powerhouse of antioxidants and beneficial plant compounds called polyphenols.
- Half a cup (78g) of dry oats contains 51.5 g of carbohydrates, 13.2 g of protein, 5.4 g of fats, and 16.5 g of fibre, which makes it one of the most nutrient-dense foods.
- Oats come with various health benefits for your body including weight loss, better digestion, and lower sugar and cholesterol levels.
- Half a cup or 50 grams of dry oats is the standard serving size for oats. You can mix it with warm milk and add your favourite fruits or dry fruits to it. You can also consume it in the form of upma, dosa, poha, pancake, or cookies.
- The two most common types of oats available in India are rolled oats and steel-cut oats.
- Whether you prefer your oats sweet or savoury, you can find your favourite variety by clicking here.
- Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order tasty treats, breakfast foods, health juices, snacks and more!
Regular oats also called rolled oats or old-fashioned oats, are oats that are steamed, rolled, and flaked. This process shortens the cooking time of oats. Steel-cut oats are not rolled and are instead cut into coarse nubs by large steel blades. They are less processed compared to rolled oats, take longer to cook, and have a more chewy texture.
Rolled oats, also known as old-fashioned oats or regular oats, are made by steaming whole grains of oats to make them soft and pliable and then pressing to flatten them. Instant oats, also known as quick oats, are oats that are pre-cooked, dried, rolled, and pressed slightly to be thinner than rolled oats. Instant oats cook faster than steel-cut or rolled oats.
Whole oats are the uncut, unsteamed, unrolled oat groat, and are also called whole oat groats. Rolled oats are steel-cut oats that have been steamed and rolled flat. All types of oats are healthy. However, whole oats may be slightly better in terms of nutrition as they are less processed compared to the other types of oats. It is usually seen that the more processed grain is, the lesser its nutritional value.
Yes, it is ok to eat oats every day. Eating oats every day can help you lose weight, promote heart health, and improve your cholesterol and blood sugar levels. However, eating too much oats or eating it too often can cause nutritional deficiencies as you can miss out on other food groups if you eat the same food every day.
Oats do not directly contribute to weight gain. However, eating large quantities of oats with whole milk, sugary chocolate, or too much sweetener can cause weight gain. Try to add healthy ingredients to your oats, such as skimmed milk, dry fruits, nuts, and seeds. This will help in keeping a check on your calorie intake.
Oats are readily available at most offline and online grocery stores in India. There are multiple brands that make oats. However, True Elements and Kapiva are two of the most genuine and recommended brands of oats in the market. Get your favourite variety of the best oats in India from the Phablecare store.