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Take Oatmeal in Breakfast to Stay Fit, Know Its Benefits and How to Make It

Updated on July 23, 2020
ShubhamK07 profile image

Shubham is an expert health blogger who is takes the medical practice from uneasy to fighting fit…

If breakfast in the morning is nutritious, the body and mind remain energetic throughout the day. However, in most homes, paranthas, or fried dishes are eaten in the morning. But doctors say that morning breakfast should be light and nutritious. It contains a high amount of fiber and many nutrients. In this sense, oatmeal can be a good option. You would be surprised to know that oat crops were once fed to animals. But later, after finding out the nutrients found in it, it started being eaten by humans too. Nowadays people like to cook oats in different ways.

Oats
Oats | Source

Oats are incredibly nutritious

Oats are incredibly nutritious. All the elements found in it are in balanced quantities. The best part of oats is that it is found in plenty of both carbs and fiber, which helps in balancing your weight. Oats also contain powerful fiber beta-glucan. In addition, it contains more protein and fat than the grains we eat daily. Oats or oats are rich in many important vitamins, minerals, and antioxidant compounds.

Nutrition Facts
Serving size: 1000 g
Calories 680
Calories from Fat135
% Daily Value *
Fat 15 g23%
Saturated fat 2 g10%
Unsaturated fat 4 g
Carbohydrates 120 g40%
Sugar 5 g
Fiber 17 g68%
Protein 24 g48%
Cholesterol 0 mg
Sodium 490 mg20%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Benefits of Oatmeal

Oatmeal is rich in fiber. It keeps us energetic and also helps in digestion. This reduces the risk of heart-related diseases. Oatmeal is also found in large amounts in carbohydrates, proteins. It keeps our muscles healthy. It is very useful for those who do physical work because, with this, there is an agitation in the body along with hunger. Apart from this, it also controls cholesterol. Oatmeal contains zinc. Zinc works to get toxins out of our bodies. With this, our skin remains healthy and healthy as well.

1. Oats Contain a Powerful Soluble Fiber Called Beta-Glucan

Oats have a powerful soluble fiber called beta-glucon. Oats contain large amounts of beta-glucon, a type of soluble fiber. Let us tell you that this fiber partially dissolves in water and forms a gel-like solution in the intestine. Let us now tell you some benefits of beta-glucon.

It lowers LDL and total cholesterol levels.

Reduces blood sugar and insulin response.

It promotes good bacteria in the digestive system.

Simply, oats are high in beta-glucan, which has many benefits in your body. This greatly helps in reducing cholesterol and sugar levels in the blood. It increases healthy bacteria in your intestine.

2. Lose weight

It contains insoluble and soluble fiber, which is good for fat burning, as well as protein, which also fills the stomach. People who are unable to make time to go to the gym or to exercise, they can gain weight quickly and easily by eating oats.


Oats
Oats | Source

3. Prevents from stress

Oats contain fiber and magnesium which increases the amount of serotonin in the brain, which keeps the brain calm. Because of which you have a good mood and sleep.

4. Oats benefits for skin

You may be surprised to know that oats are also used in skincare products. Manufacturers of products often list thin oats as "colloidal oatmeal". Explain that the FDA approved colloidal oatmeal in 2003 as a protective substance for the skin.

Oats are also used in the treatment of itching and burning in the skin. It gives moisture to the skin as well as oats are very useful for those whose skin is very dry or itching and burning.

Skin products made from oats can also reduce the uncomfortable symptoms of eczema. Keep in mind that the skin benefits from oats-based products that take care of the skin, there is no significant benefit in the skin by eating it.

Oat-field
Oat-field | Source

This way you can make oatmeal

Oatmeal can be made sweet or salty. To make sweet, add a little water and a little milk in oatmeal and cook on a low flame for five to seven minutes. When it becomes thick, add a little sugar and stir well. Heat oil in a pan to make salty oatmeal. Add cumin, mustard seeds to it. Then fry the onion green chilies till they turn slightly brown. Add finely chopped tomatoes and fry until soft. Now add required salt and water and cook till it thickens. Became your instant breakfast.

Oats Indian Recipe for Breakfast

Oats Uttapam is the healthy Indian recipes for breakfast. we have described the essential ingredients for making Oats Uttapam.

Cook Time

Prep time: 15 min
Cook time: 15 min
Ready in: 30 min
Yields: only for 4 people

Ingredients

  • 1 cup oats
  • ½ cup semolina
  • 2 tablespoons onion, fine chopped
  • 1 tablespoon tomatoes, fine chopped
  • 1 tablespoon capsicum, fine chopped
  • 1 teaspoon green chillies, fine chopped
  • 1 teaspoon gram dal
  • 1 teaspoon urad dal
  • 1 teaspoon rye
  • 1 teaspoon curry leaves (sweet neem)
  • ¾ cup matha (curd water)
  • ½ teaspoon eating soda
  • 1 tablespoon oil
  • 1 teaspoon butter
  • 1 teaspoon garam masala
  • Salt, as per taste
Uttapam
Uttapam | Source

Instructions

  1. First, fry the oats in a pan on medium heat. After this, keep it cool then grind it into powder in the mixer.
  2. Now in a bowl, mix oats powder and semolina, then add matha to it and keep it for 10 minutes.
  3. Now heat oil in a pan, add mustard seeds and curry leaves, then add both types of pulses and fry till it becomes light brown. Add this tempering to the oats solution.
  4. Now mix salt, chili, and all the vegetables in this solution. If the solution is too thick then add water and dilute it slightly. Finally, mix eating soda so that they do their work well.
  5. Now heat the non-stick tava well and add some oil to it and wipe it with a cloth.
  6. Now make the batter larger by rolling it round with a deep spoon on the griddle. Now Reduce the flame and cover it.
  7. Bake until brown on both sides. Finally add some butter in the center and sprinkle garam masala on top.
  8. Now serve the hot uttapam with coconut chutney in breakfast.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2020 ShubhamK07

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    • bhattuc profile image

      Umesh Chandra Bhatt 

      9 months ago from Kharghar, Navi Mumbai, India

      Nice article. Keep up your good work in this site.

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