The Ultimate Guide To Oatmeal: Benefits, Risks And Recipes

The Ultimate Guide To Oatmeal: Benefits, Risks And Recipes

How many of you have a healthy bowl of oats everyday in the morning, topped with fresh fruits? Not many, right? You can start this healthy choice today itself. It is proven that Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants that not only help with weight reduction but are beneficial for those with sugar problems and heart diseases. Here is all you need to know about oats.

All You Need To Know About Oats

The scientific name for oats is Avena sativa. The most intact and whole form of oats- oat groats, take a long time to cook. Oats grow in temperate regions like the United States and Canada, and can withstand poor soil, making them a particularly hearty crop. Oats are steamed, flattened, and sliced in different ways, producing the several types of oats like regular oats, quick oats, and instant oats. Thus people prefer to eat the instant oats which take a short time to cook and become mushy after being prepared; but the health benefits are still the same. Oatmeal is often referred to as Porridge and is prepared by boiling the oats in water and then having it with milk and fresh fruits.

Also read: 5 Benefits Of OATS For Babies

Benefits of having Oats

#1. They prevent constipation

Oats are a rich source of soluble and insoluble fibre. This helps in regulating bowel movements and hence prevents constipation.

#2. Prevents heart diseases

Oats contain a healthy amount of antioxidants that are beneficial for heart disease. The dietary fibers help lower the bad cholesterol without affecting the good cholesterol; thus keeping the heart in check. Oats are a rich source of magnesium, which is key to enzyme function and energy production. This helps prevent heart attacks and strokes.

#3. Packed with Nutrients

The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber and include the powerful fiber beta-glucan. They also contain more protein and fat than most grains. Oats are loaded with important vitamins, minerals and antioxidant plant compounds.

#4. Reduces Hypertension

A daily breakfast of oats can help combat the problem of hypertension and in turn, lower its risks.

#5. Helps improve blood sugar

Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes. Oats contain high fibre and complex carbohydrates that slows down the conversion of this whole food to simple sugars. The beta-glucan delays the fall in blood sugar levels before meals and slows the rise after a meal.

#6. Helps control weight

Oats can make you feel full for a long time; thus it curbs the urge to eat more making you achieve those weight loss goals.

Risks Of Having Oats

#1. Avoid oats if you have digestive issues

People suffering from disorders of the digestive tract including the esophagus, stomach, and intestines should avoid eating oats all together. If you have certain digestive problems that tend to extend the length of time it takes for your food to be digested; then having oats could block your intestine.

Also read: Home Made Mueseli for Kids aged 12 months to 36 months

#2. Not totally Gluten free

If you are avoiding gluten due to a medical reason, oats are often the victim of cross-contamination. Oats have products that contain gluten (wheat, barley, or rye) during processing. In such cases, it’s critical to consume oats especially those that are marked gluten free.

#3. Oatmeal does not actually help in weight loss

As is the case with any type of food- having too much of it can certainly cause more weight gain than loss. Thus eating overly large servings of oats can lead to weight gain, as can topping it with too many fatty or sugary treats when someone doesn’t like the taste of plain oats.

Recipes for oats and Oatmeal

Oats can be enjoyed in several ways. The most popular way of having your morning bowl of oats is to simply eat oatmeal (porridge) for breakfast.

#1. A simple recipe to make oatmeal


  • 1/2 cup of rolled oats
  • 1 cup (250 ml) of water or milk
  • A pinch of salt


  • Mix all the ingredients in a pot and boil it.
  • Reduce the heat and cook the oats,until soft. Stir occasionally.
  • Top if with nutritious fruits, cinnamon, nuts, seeds or even some Yogurt.


#2. Oats Upma


  • 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


  • Heat teaspoon of oil in a pan. Add oats, turmeric, a little salt, and green chillies.
  • Roast for 4-5 minutes until the oats turn light brown.
  • Add some water to the oats, cover them and let them cook for about 7 minutes.
  • In another pan, heat some oil and mustard seeds.
  • Once the seeds crackle, add the urad dal and roast till the dal turns a golden brown.
  • Add curry leaves, salt, turmeric and onions and saute.
  • 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.


Also read: 11 Incredible Benefits of Sattu and Easy Sattu Recipes

#3. Oatmeal Cookies


  • 3 cups oats
  • Cinnamon powder
  • 2 eggs
  • 2 cups of butter
  • 1 cup brown sugar
  • 1 cup white sugar
  • 1 tsp baking soda
  • 1 tsp salt
  • 1/2 cup all purpose baking flour
  • 1 cup finely powdered oats
  • Vanilla extract


  • Whisk butter, brown sugar, white sugar, cinnamon powder, vanilla extract in a bowl.
  • Add eggs one at a time and slowly beat it.
  • Combine both the flour, baking soda, salt and finally add the oats.
  • Once the mixture is properly whisked and ready, place them with the help of a spoon on a baking tray.
  • Maintain at least a 2-inch gap between each cookie.
  • Bake in a preheated oven at 170 degree C for 8-10 minutes.


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