SUPERFOOD OATS : Why you must have in the diet?

Oats, formally named Avena sativa, is a type of cereal grain from the Poaceae grass family of plants. The grain refers specifically to the edible seeds of oat grass, which is what ends up in our breakfast bowls. Whether loved or hated for their mushy yet hearty texture when cooked, oats are most prized for their nutritional value and health benefits. The Food and Drug Administration allows the use of a health claim on food labels associating a reduced risk of coronary heart disease with the consumption of beta-glucan soluble fiber from whole grain oats.

Types :

Oats are available in a variety of forms, based on how they are processed. The following list shows the types of oats in order of least to most processing. Although the nutritional content between steel-cut and instant oats is relatively similar, their effects on blood sugar are not. The least processed oats, like groats or steel-cut, generally take longer to digest so they have a lower glycemic index than rolled or instant oats.

1. Oat Groats: The whole oat kernels that have been cleaned, with only the loose, inedible hulls removed. Groats contain the intact germ, endosperm, and bran.

2. Steel-Cut or Irish: Oat groats that have been cut into two or three smaller pieces either using a steel blade. The larger the size of the pieces, the longer they will take to cook.

3. Scottish Oats: Oat groats that have been stone-ground into a meal, creating a porridge-like texture when cooked.

4. Rolled or Old-Fashioned: Oat groats that have been steamed, rolled and flattened into flakes, and then dried to remove moisture so they are shelf-stable.

5. Quick or Instant: Oat groats that are steamed for a longer period and rolled into thinner pieces so that they can absorb water easily and cook very quickly. Be aware that many brands of instant oats come sweetened or flavored, so be sure to check the ingredients for no added sugar.

Nutrition :

Health benefits :

1. Oats For Digestion - High fiber content, thereby aiding in better digestion

Oats are high in fiber and they are great for your digestion. Fibers tend to regulate your bowel movements, keeping your digestive system running smoothly and efficiently. Oats digestion time is approximately 90 minutes in comparison to pulses and beans that usually take 120 minutes.

Oats can help you prevent a host of problems such as gas, indigestion, constipation, diarrhea, and even irritable bowel syndrome. Therefore, if you are suffering from any digestive issues, a bowl of oats should do the trick!

2. Oats For Cholesterol - Protect the heart from cardiovascular diseases

Oats helps in lowering cholesterol levels. High amounts of bad cholesterol (LDL) can lead to various heart problems including clogged arteries, cardiovascular disease, heart attacks, and strokes.

Including oats in your diet can help you decrease the bad cholesterol, thereby protecting you from heart problems. It can also help you reduce your blood pressure. Furthermore, oats can help you reduce other signs of heart disease, such as hypertension.

3. Oats For Diabetes - Lowers the absorption of sugar by the body

Oats can prevent diabetes by lowering blood sugar levels. Diabetes can be highly dangerous and can cause a range of problems if not controlled properly, including death. Oats are complex carbohydrates due to which the breakdown of sugar in your system can be slowed down.

Low in glycemic index, the wonder grain can also reduce the dependency of insulin injection and aid in effective diabetes management by improving the overall health.

4. Oats For Weight Loss - It has low-fat content and low amounts of calories

Oats work on multiple levels to help you lose weight. To start with, since they are high in fibers, they simulate the feeling of a full stomach, thereby reducing your need to eat.

Oats also have low-fat and low-calorie content, which makes them an excellent food for losing weight. Finally, you can create healthy meals with oat by adding fresh fruit and making sure your body, though full, is still healthy and not gaining weight.

5. Oats For Babies - Serves as an excellent alternative to rice cereal who suffer from constipation

Oats for babies who have started eating solid food is an excellent meal choice, without a doubt. Oats are highly nutritious and rich in essential nutrients required for the baby’s development.

Steel-cut oats are the best types of oats for babies’ health as they are the least processed. Apart from mixing them with milk, you can also add oats to other baby food recipes.

6. Oats During Pregnancy - Provides enough carbohydrates and calories to give an energy boost

A healthy diet during pregnancy greatly benefits both mother and baby. Incorporating healthy food and whole grains like oats in the dietary regime supports a healthy pregnancy.

Pregnant women require an energy rush to sustain throughout the day. You can pair up oats with different flavorings and toppings to satisfy your pregnancy cravings and also ensuring normal growth of your baby.

7. Oats For Skin - Acts as a natural cleanser for healthy and glowing skin

The magical cereal is full of anti-oxidative & anti-inflammatory properties and can do wonders for your skin. They can soak up the excess oil on your skin and combat acne.

Oats contain a natural ingredient termed as saponins that act as natural cleansers. So, include this versatile grain, oats for skin regime to have healthy, glowing and clear skin.

8. Oats For Cancer - Helps prevent cancer due to its antioxidant content

The reason why oats are such a rage right now is because they are known to prevent cancer. Oats contain enterolactone, as lignin that has a lot of phytochemicals in them. Phytochemicals have the properties of antioxidants.

This means that oats expel free radicals from the body. When free radicals are left to accumulate in the body, it can lead to various types of cancer. Thus, a bowl of oats can go a long way in helping you protect your body from cancer.

9. Oats for Bodybuilding - Rich in proteins and aid in bodybuilding

Oats are rich in proteins. Proteins are one of the most important nutrients needed by our body. They are called the building blocks of the body as they help with many functions that enable growth and development.

Oats are a good source of protein and can be included in the bodybuilding diet. Oatmeal after workout helps to regenerate new cells, building muscles & tissues and maintaining an overall healthy body.

10. Oats Boost Immunity - Boosts your immune system and help fight off infections

Oats boosts the immunity. Your immune system is your body’s main line of defense against diseases and infections caused by bacteria, viruses, microbes, and fungi. Therefore, it is vital to keep the immune system functioning well.

Oats are rich in beta-glucan. These nutrients are vital for the health of the neutrophils. They strengthen the system as a whole and help your body fight off infections and diseases, keeping you safe and protected.

11. Oats prevents Celiac disease - As it is gluten-free food

Celiac disease occurs mainly in the small intestine and interferes with your body's ability to absorb nutrients from food. It is, therefore, a very dangerous disease. Oats are gluten-free, which is why they help prevent this disease.

Takeaway :

Sensitivity or allergy to oats is uncommon. People with these conditions have an immune system reaction to avenin, a protein found in oats. People who are sensitive to gluten, such as those with celiac disease, may also react adversely to oats due to cross-contamination of products. An oat allergy can cause a potentially serious condition in infants and children. It can also cause atopic dermatitis.

Ø If you suspect that you or your child has oat allergy or sensitivity, avoid oats and talk to your doctor.

Indian oats recepices :

1. Oats Upma

Ingredients:

- 2 cups of cooking rolled oats

- Turmeric, salt, chopped chillies

- Chopped onions, carrots, green peas, finely diced bell peppers

- Curry Leaves

- Urad Dal

- Oil

- Mustard Seeds

- Lemon

- Grated coconut

- Coriander

Method:

Heat about 1 teaspoon of oil in a pan, add oats, turmeric, a little salt, and green chillies. Roast for 4-5 minutes till the oats turn light brown. Add some water to the oats, cover them and let them cook for 5-7 minutes or till they turn soft. Meanwhile, in another pan, add some more oil and mustard seeds. Once the seeds crackle, add the urad dal and roast till the dal turns a golden brown. Then add some curry leaves, salt, turmeric and onions and saute till the onions turn translucent. Add chopped carrots and peas and cook for about a minute till the carrots turn slightly soft. Add salt, top with bell peppers and once you feel your oats are almost cooked, add this vegetable mixture to the oats and cook for about a minute.

This method retains the crispiness of the vegetables as they are semi-cooked. If you like your vegetables well boiled, then add the oats mixture to the vegetable mixture and then add the water and bring to a boil.

Once the oats upma are ready, garnish them with grated coconut, finely chopped coriander and squeeze the juice of a lemon on top.

2. Oats Chilla

Ingredients:

- 2 cups of cooking rolled oats

- 2 Tablespoons of Semolina

- Sliced onions, sliced red and green bell peppers, mint leaves, coriander

- Oil

- Curd or buttermilk

- Salt

- Crushed garlic cloves (as per taste)

- Crushed green chillies

- Warm water

- Turmeric (for colour and taste)

Method:

Crush the oats till they are coarse. In a bowl, mix oats, semolina, curd or buttermilk, water, salt, vegetables, mint leaves, coriander, crushed garlic cloves, turmeric and crushed chillies and make a paste the consistency of a thick batter. Set this mixture aside for about 20 minutes. Once the oats and semolina soak up the water, your chillas are ready to be made. Heat a non-stick pan on a stove and brush the pan with a little oil. Ladle the batter on the pan and spread it in circles. You can even make small holes in between your chilla and add some oil/butter (this takes away from the health benefits) for a crispier chilla. Roast the chilla till it is nice and golden and then turn it to the other side. Once the pancake is cooked on both sides, take it off the pan and pair it with some ketchup or chutney.

3. Oats Idli

Ingredients:

- Roasted, crushed oats

- Grated carrots

- Salt

- Curd

- A little oil, mustard, curry leaves, chana dal, urad dal, green chillies

Method:

Roast the oats in a pan and then crush them till they have formed a fine powder. Add grated carrots to the oats powder along with salt and curd. In a frying pan, heat some oil and sputter mustard seeds, urad dal, chana dal, curry leaves and green chillies. Add this mixture to the idli batter. Mix the batter well and let it be of a thick consistency (like an idli batter). Grease the idli pan and steam the idlis till they are cooked. Enjoy with coconut chutney and sambar.

4. Oats Khichdi

Ingredients:

- Roasted Oats powder

- Water

- Cumin Seeds

- Salt

Method:

In a bowl, mix oats powder, cumin seeds and salt. Add water till the oats achieve a thin consistency. The batter must be slightly thinner than your average Idli batter. Grease a dish and add the batter to the dish. Take a big vessel with water and heat the water. Place the dish with the batter inside and cover the vessel. Let the Khichu steam for 5-7 Minutes. When you lift the lid, if the khichu has risen then it is cooked and ready to eat. Take if off the heat and relish it with a mix of oil, chilly powder and a pinch of salt.

5. Oats omelette

Ingredients:

-1 cup Instant Oats (Oatmeal)

-2 Whole Eggs

-1 Onion , finely chopped

-1 Tomato , finely chopped

-1/2 Green Bell Pepper (Capsicum) , finely chopped

-1 Green Chilli , finely chopped

-1/4 teaspoon Red Chilli powder

-2 teaspoon Oil

-Salt and Pepper , to taste

Method :

To begin making Oats Omelette, take a big bowl and whisk together all the ingredients to a normal omelette consistency using milk. Heat a pan, brush a little oil and pour half of the omelette mix onto the pan and let it cook for a few minutes until the base is cooked. Flip the omelette and let it cook for another few minutes and keep aside. Similarly, make another omelette.

6. Dahi-Oats

Ingredients:

- 1 cup oats

- 1 and 1/2 cups fresh curd

- Green chillies

- Salt

- Grated cucumber

- Finely chopped onion

Method:

In a bowl, mix together oats, curd, chopped green chillies, salt, grated cucumber and onion. Mix the ingredients well. Let it rest for 5-10 minutes till the oats absorb the water from the curd and turn a little soft. You can change the quantity of the curd to suit your taste. Keep the mixture in the refrigerator for another 10 minutes and then serve cold.

7. Oats Smoothie

Ingredients:

- 1 cup milk

- 1/2 cup oats

- 1 banana

- 3 Chikoos (chopped and deseeded)

- 1/2 tsp fresh grated ginger or ginger juice

- Honey

- Dates

Method:

Add all the ingredients together in a blender and blend well. Add the chickoos in pieces if you prefer. Blend together till all the ingredients are perfectly crushed. Pour and serve.

Oat compounds provide various opportunities for incorporating oats in functional food products. There is a great need to determine the bioavailability of antioxidants from oat and other food sources and to determine various effects on human and animal health. Oats contain very interesting components including antioxidants and β-glucan. Oat, being a convenience food material consumed by humans irrespective of the age, requires more scientific attention to justify and modify its nutraceutical status in geriatric as well as paediatric diets. Research and development is further needed to determine novel functional compounds in oat to extract these components in fractions that can be incorporated in food products. Food security being envisaged as a global concern, process upgradation of oat and oat derived products need to be worked on so as to ensure their proper utilization and thus contributing to the growing nutritional demands.

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