In India, breakfast of most of Punjabi family includes Paratha, Tea or Lassi and most of Gujarati family includes Thepla, Khakhra etc. But you should note that all these food are made up of wheat. It means the average Indian family’s meal is made up of wheat or I should say rice and maize. Most Indians listened to the name of Oats in only T.V. ads and these ads are also incapable of explaining the benefits of Oats. So, let’s know everything about the OATS.
Like wheat, Oat is also a cereal crop. You should notice that Oat is the name of crop and Oats word is used for its grains. It is an annual crop, planted in October, November and December and harvested in June, July and August.
After harvesting the grains (oats) are ground into oat flour, mostly these are crushed or rolled into oatmeal.
Uses of Oats in foods
Oatmeal– Oatmeal is also the type of flour made of its grains that are without outer covering. It is chiefly eaten as porridge or baked goods such as cookies, and goods.
Oat milk– Oats are used for producing milk substitutes also.
Oat Noodles– children love to have oat noodles. It is a healthy option along with sheer taste.
Oat Chapati- like the wheat chappati, you can make oat chappati also.
In muesli and granola oats are an important ingredient.
Wheat v/s oat
Let us compare the nutritional value of both first. (Per 100g)
Components of Wheat /Oat
Calcium 340/ 607
Protein 26.4g/ 13g
Carbs 103g /72g
Fiber 16.5g/ 11g
Total fat 10.8g/ 2.5g
After comparing, you have an estimate of the importance of Oats. The carbs, proteins, fiver in Oats are more than wheat which means you should include oats in your OATS.
Are oat crops beneficial for farmers?
Yes, it is true oat crop is beneficial for farmers.
It needs very less amount of water for irrigation
It doesn’t need any pesticide or fertilizer
It can be grown in any type of soil.
It needs less attention from the farmer
Market value of oatmeal is very high.
Health benefits of the OATS
• OATS are gluten-free and full of nutrients.
• It contains Beta-glucan which is an important soluble fibre.
Good source of Carbs and Fibres. They also more proteins and fat than most grains. This food is low in saturated fat and very low in cholesterol and sodium.
It is a good source of dietary fibres. It also contains:
Vitamin B (Thiamin)
Vitamin B5 (pantothenic acid)
They stabilize blood glucose level. It contains insoluble fibres that in improving intestinal health and curtailing constipation.
2. Heart diseases and diabetes
Oats may lower the risk of heart problems by lowering both total and LDL cholesterol and protecting LDL cholesterol from oxidation. Oats study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation. Oats are high in soluble fibres which helps reduce bad cholesterol. Having lower cholesterol levels can decrease your chances of developing heart diseases. It can also help regulate blood sugar, thanks to moderate to high fibre content and lower glycemic index that helps people control markers of diabetes.
3. Reduces chances of other diseases
Whenever you intake oat you get the feeling of fullness, thereby helps in weight control and prevents obesity. It reduces obesity, abdominal fat, improves lipid profiles and liver functions. Oats could act as a therapy for several metabolic disorders.
4. Protects from cancer
A set of 12 cases of studies and over 800,000 people had revealed that taking a large healthy bowl of oats per day can cut the risk of death by cancer by an approximation of 20 per cent. Consuming oats reduces the risk of bowel cancer. The selenium which is present in oats helps in repairing DNA and thus helps in lowering our cancer risk, especially colon cancer. It prevents many types of cancers.
5. Protects Skin
Oats have been used as soothing agents to relieve irritation and which also provides an array of benefits for the skin. Oats also contains compounds called saponins, which usually acts as a cleanser for the skin. They remove dirt and oil that is usually blocking the pores and scrape the skin. It removes dead skin cells. It protects from eczema. It can absorb excess oil from the skin. It can also be used as a face pack and freshens your face
Side effects of Oats
Due to the presence of too many calories and fat, it is not diet fit.
It can cause bloating or intestinal gas.
People allergic to oats may have severe effects on lips and tongue.