Oats, the commonly consumed breakfast food, belong to the cereal grain family and are well-known for their high nutritional value packed with fiber, protein, vitamins, and minerals. Along with having a unique texture and flavor oats contribute much to baking and cooking.
In Hindi, oats are referred to as “जई” (pronounced as ‘Jai’).
To make Masala Oats, follow these steps:
Heat oil in a pan, add mustard seeds, cumin seeds, and let them splutter.
Add chopped onions, green chilies, and ginger–garlic paste. Sauté until onions turn golden brown.
Add chopped vegetables of your choice (e.g., carrots, peas, bell peppers) and cook for a few minutes.
Add turmeric powder, red chili powder, garam masala, and salt. Mix well.
Add oats and stir to combine with the masala mixture.
Pour in water and let it cook for about 5 minutes or until the oats are cooked and the water has been absorbed.
Garnish with chopped coriander leaves and serve hot.
When it comes to oats with milk, one might worry about weight gain if they consume a lot or mix them with high-calorie additions. Sugary toppings like honey and nuts can be the culprits. However, in moderation and as part of a balanced diet, oats with milk may provide a healthy breakfast option.
The oat plant’s whole grain makes up oats, a type of cereal grain. They have abundant carbohydrates and contain a considerable amount of fiber, protein, with an added variety of vitamins and minerals.
Whole oat grains that undergo steaming and flattening into flakes are known as rolled oats. This production method renders them more pliable when cooked and shortens the cooking time as well. Rolled oats find frequent utility in baked goods, granola, and particularly oatmeal.
Raw oats contain 10.7 grams of protein per 1 cup (81 grams) while cooked oats, like oatmeal, have about 5 grams of protein in a 1 cup serving.
Steel-cut oats are a nutritious and popular breakfast option worldwide. Although steel-cut oats are naturally gluten-free, it is crucial to note that they might be exposed to gluten while processing or packaging. Thus, individuals who have celiac disease or gluten sensitivity should look for certified gluten-free steel-cut oats while buying them.
Oats are a great addition to one’s diet, thanks to their abundance of fiber, protein, and essential nutrients. Medical experts have noted that they can also help in various ways like regulating blood sugar levels and cholesterol while simultaneously promoting healthy digestion.
Oats assist in weight loss through their high fiber content. This property keeps you feeling full, preventing overeating and a reduction of calorie intake. Moreover, oats are associated with a low glycemic index that regulates blood sugar levels, warding off snack urges.
When it comes to gluten, oats are a naturally safe option. However, they can be exposed to gluten during processing and packaging. For peace of mind, choose certified gluten-free oat products.
Steel-cut oats and rolled oats are both great options for people looking to lose weight. They have minimal processing, meaning most of their nutrients are retained. However, it’s best to avoid instant oats as they might contain added sugars and preservatives.
Preparing oats is simple. Combine equal parts of oats and liquid, either water or milk in a saucepan, and bring them to a boil before reducing the heat to simmer. Rolled oats need about 5 minutes while steel-cut ones take 20-30 minutes until they become tender and absorb the liquid.
The oat plant produces a whole grain, which is harvested and cleaned to discard the outer husk. This processed grain takes different forms such as steel-cut oats, rolled oats or oat flour.
To eat oats for weight loss, consume them as part of a balanced diet, and avoid adding excessive amounts of sugar, honey, or high-calorie toppings. Instead, opt for fresh fruit, a small amount of nuts, or a sprinkle of cinnamon for added flavor.
Making oat milk is easy. Simply blend 1 cup of rolled oats with 4 cups of water until smooth, then strain the mixture through a fine-mesh strainer or nut milk bag to remove solids. Add a pinch of salt, a splash of vanilla extract, or sweetener if desired for added flavor.
The best oats for weight gain are those that can be combined with high-calorie ingredients to increase the overall calorie content of the meal. While the type of oats may not make a significant difference in terms of weight gain, whole-grain oats like rolled oats, steel-cut oats, and oat groats are considered healthier options. When preparing oats for weight gain, use high-calorie ingredients like peanut butter, chocolate chips, or nuts, and opt for whole milk instead of water for a creamier, higher-calorie oatmeal.
As discussed, incorporating oats into a weight loss plan can be beneficial due to their high fiber content and low glycemic index. This can aid in maintaining satiety and stable blood sugar levels.
For weight loss, preparing oats can be made simpler by making overnight oats using nut milk for protein and natural sweetness. Incorporating berries into the recipe adds antioxidants while cinnamon serves as a zero-calorie spice for added flavor. Opting for recipes that contain healthy fats such as nuts or nut butter, protein sources such as protein powder, dairy milk, yogurt or nuts, and fiber-rich seeds or whole fruit are recommended.
To cook oats, simply combine 1/2 cup of oats with 1 cup of water, milk, or a combination of both in a microwave-safe bowl. Microwave the mixture for about 2-3 minutes, stirring occasionally. Alternatively, you can cook oats on the stovetop by boiling water or milk, stirring in the oats, and cooking for about 5 minutes over medium heat.
To gain weight through oats, incorporate high-calorie additions like peanut butter, chocolate chips, or nuts. Boost calorie intake by including protein sources such as Greek yogurt or protein powder in your oatmeal. Additionally, replace water with whole milk for a richer and more caloric breakfast experience.
Oats offer a versatile addition to meals with many possibilities for consumption. Various forms include oatmeal, overnight oats, granola, muffins and cookies when sweetening is preferred or used as savory dishes like veggie burgers. Oats can also be grounded into a thickening agent for soups and stews.