When it comes to weight loss or weight maintenance, reducing calorie intake and burning more calories than you consume is important.
New Delhi – Are you searching for a simple yet effective way to manage your weight while simultaneously enhancing your overall health? Look no further than oats, one of the world’s most widely consumed whole grains. While oats might not be the latest trendy superfood on the market, this beloved whole grain offers a plethora of nutritional benefits that demand attention. Not only are oats an excellent source of healthy carbohydrates, but they also deliver a substantial dose of essential nutrients, including magnesium, complex vitamins, fiber, potassium, and selenium. But that’s not all – oats also provide adequate amounts of fat and protein, supplying your body with the essential fuel it needs to thrive. It is also noteworthy that oats contain 2% calcium and 6% iron, meeting the recommended daily intake according to experts.
Benefits Of Consuming Oats For Weight Loss In the realm of weight loss or weight maintenance, the fundamental principles include reducing calorie intake and expending more calories than you consume. Fortunately, oats align perfectly with these requirements due to their low-calorie content. However, what truly distinguishes oats is their remarkable versatility. Possessing a unique flavor and adaptability, oats can be seamlessly integrated into a wide array of cuisines. You can craft an oat-based dish infused with your favorite Indian spices and recipes. Numerous chefs have innovated recipes and dietary plans that cater to Indian taste preferences. The ready-to-mix breakfast segment is also dominated by offerings that combine oats, vegetables, and an assortment of traditional spices and flavors.
In fact, oats have gained worldwide popularity as one of the most consumed breakfast items. Given these facts, it’s unsurprising that diets centered around oats have emerged. Here’s how you can incorporate oats into your diet in an optimal manner to achieve your fitness objectives.
Regulating Oats in your Diet to Manage your Weight How To Incorporate Oats In Your Diet: Health experts commonly recommend gradually integrating grains like oats into your diet through a two-phase approach. Phase one involves introducing these grains during snack times or as part of one of your meals. It is advisable to pair these grains with fresh vegetables, fruits, and toppings to enhance the overall appeal of your dish. During phase two, it is encouraged to strike a balance between the proportions of these grains, vegetables, and fruits while continuing to consume them at least twice a day.
Convenient Oat Options Various convenient options are available in the market for oat-based dishes that are both quick to prepare and delectable to savor. Whether you crave the flavors of masala oats but lack the time to indulge or prefer plain oats to experiment with different vegetables and spices that elevate your vegetable consumption, these options come highly recommended by both chefs and nutritionists. These choices seamlessly blend the goodness of vegetables and oats into a single package.
Servings in a Day & its Benefits When preparing an oats-based dish, health experts recommend a serving size of 1/2 cup or 50 grams each time. This serving can be paired with a small quantity of skim milk, fruits, or low-fat yogurt for a wholesome breakfast. For a main-course meal, consider adding tofu, paneer, your preferred type of meat, an abundance of vegetables, and nuts to create a more nourishing meal.
Consuming oats in this proportion ensures you benefit from beta-glucan fiber, which draws water into your body, increasing the speed and volume of your digestive tract and keeping you satiated for longer durations.
Oats Recipes that help Maintain Weight
- Overnight refrigerated oats porridge: This is one of the oldest and quickest recipes. Soak oats overnight, and there’s no need for cooking. Simply combine them with almond or soy milk and some fruits, and your meal is ready.
- Oats & Jaggery Snack Bar: Preparing a homemade batch of oat-based bars is not only good for your gut and wallet but also boasts an extended shelf life.
- Oats Chila: Oats Chila can make for an exceptional breakfast or brunch. Soak the oats for a few minutes, blend them into a powder, add spices, water, healthy yogurt, and your fluffy oats Chillas are good to go.
- Masala oats khichdi: This can be a hearty and healthy meal. The dish is brimming with the goodness of oats and vegetables, complemented by the mouthwatering aroma of ghee, spices, and oats.
- Oats as a thickening agent for traditional gravy: If you seek a healthy and effortless substitute for thickening your gravy, pulverize oats into a fine powder and add it to your sauce. The fine powder ensures your gravy maintains a consistent texture without lumps.
Oats offer a world of possibilities when it comes to maintaining a balanced diet while managing your weight. So, whether it’s the convenience of ready-to-mix breakfast options, the wholesomeness of oats-based recipes, or the versatility of incorporating them into your favorite dishes, oats have proven their worth as a nutritious and weight-conscious choice.
