Oats: what are the benefits and how to eat

Oats are a food grain that mainly yields well in cold weather. Although it is widely used as animal feed, it is also a very useful crop for human health. Oats are used to making a variety of delicious and nutritious biscuits, bread, and cakes. It is a crop of wheat, barley, and pigeons.

 What are oats?

In English, it is called Oats (Avena sativa). People have been cultivating this crop belonging to the rice/wheat family for about 4000 years. Oats rank almost at the top of the homogeneous diet list as a healthy food. It is relatively slow to digest as it contains a lot of dissolved fiber compared to other food grains. Studies have shown that it contains very high levels of easily soluble beta-glucan, which plays a significant role in reducing harmful cholesterol. The idea is to play a role in reducing heart disease. In addition, there are some other beneficial ingredients such as alpha-tocotrienol and alpha-tocopherols, which act as antioxidants. And helps keep the heart healthy, prevents Alzheimer's disease, glaucoma, and prostate cancer.

The benefits of oats:

Oats are a very beneficial grain. Oats contain a lot of fiber. This fiber has many benefits for our bodies. Let's take a brief look at what oats are a good crop for us.

Lowers Cholesterol:

The fiber present in oats reduces lipids or fats. Oats contain very high levels of easily soluble beta-glucan which plays a very helpful role in reducing the harmful cholesterol for the body. The dietary fiber in oats controls cholesterol levels, reduces hunger, and keeps the stomach clean.

Lose weight::

For those who want to lose weight and keep their weight under control, a bowl of oats every morning can play a very effective role as a snack. Oats are rich in protein and fiber. As a result, it helps to keep the stomach full for a long time.

According to a 2013 survey conducted by the Journal of the American College of Nutrition, "oatmeal lasts longer than any other food grain." Researchers also say that tasteless oats between tasteless instant oatmeal and other food grains keep the stomach full for a long time. Because it contains high potency beta glucose and peptide bonds. Both of these components are appetite-suppressing hormones.

Reduces the risk of heart disease:

High levels of antioxidants in oats work against free radicals and inflammation. Oats have a very unique antioxidant called avenanthramides. It protects against the damage of LDL cholesterol by free radicals and reduces the risk of heart disease. Oat lignans reduce the risk of heart disease and beta gluconate plays a key role in maintaining heart health. According to a Canadian study published in the European Journal of Clinical Nutrition, oats reduce the levels of low-density lipoprotein or LDL and cholesterol. Beta-glucan, a key component of soluble fiber in oats, reduces the risk of heart disease, according to research by J. T. Bratten of the University of Ottawa. According to OZ and Roizen, oats help reduce blood clots that are a threat to heart disease. At the same time, it keeps the arteries normal. Research from Harvard University found that people who ate oats regularly had a 29 percent lower risk of heart disease than others.

Controls blood sugar levels:

Oats have high levels of sugar. So as a morning or afternoon snack it works to provide energy to the body. It contains a large amount of fiber. As a result, it is slowly digested and limits the amount of glucose in the blood. Oatmeal is known to easily reduce the risk of type 2 diabetes.

Use of oats in skincare:

Colloidal oat extract helps to increase skin smoothness, protect skin health, remove roughness, and eliminate skin inflammation. In addition to eating oatmeal, you can apply it on the face or body skin. It moisturizes the skin and makes the skin soft and supple. Oats are used in many cosmetics such as cleansers, masks, facial creams.

Oats play a very helpful role in protecting the skin from dryness, various types of rashes, black spots, eczema, sunburn, etc. Usually, in all these cases the pH only increases and makes the skin rough. Oats normalize the pH level of the skin and as a result, it brings a soothing feeling to the skin. It contains a compound called evasion which acts as a fungicide. There is saponin, which acts as a cleansing ingredient, and there are flavonoid compounds that protect the skin by absorbing the sun's harmful UV rays. Moreover, mixing it in the bathwater and taking a bath relieves itching, allergies, and redness.

Cures high blood pressure:

Oats are helpful in controlling high blood pressure. Putting oatmeal in the daily diet helps in reducing systolic and diastolic blood pressure. The magnesium and fiber present in oats normalizes blood circulation and stabilizes the formation of diseases.

Increases immunity:

This food enhances immunity. Oats contain strong fiber. This fiber creates immune cells and makes the body more immune. The anti-microbial and anti-oxidant properties of oat beta-glucan help to keep the body free from bacterial infections by boosting immunity.

Prevents breast cancer:

Oatmeal regulates the secretion of certain hormones. Excessive secretion of all those hormones can lead to breast cancer. Whole grains in oatmeal help reduce the risk of breast cancer in post-menopausal women. Oats contain phytonutrients that work against cancer. It can effectively destroy breast and other hormone-saturated cancers. One bowl of oatmeal per day is known to reduce the risk of breast cancer in women by about 41%.

Reduces the risk of colon cancer:

High levels of fiber in oats maintain good colon and intestinal health. It reduces the risk of colon cancer and relieves constipation.

Take away the worries:

It increases the levels of serotonin in the brain. Serotonin is a hormone that regulates appetite, sleep, and mood. Having serotonin helps oats relieve anxiety or grief. Magnesium is responsible for deep sleep. Oats contain magnesium so it helps to keep the mind calm and cheerful.

When and how to eat oats:

It is a well-known food in the western world. They like to eat oats for breakfast. Nowadays oatmeal is also becoming popular in different countries of the world. The difference between oats and oatmeal is that when processed food is made from oats, it is called oatmeal. Those who want to control their weight can eat oats in the morning and at night. If you eat oats, your hunger will be satisfied and you are not afraid of gaining weight. Instead of gaining weight, you should lose weight. The beta-glucan fiber in oatmeal is highly viscous, which causes slow digestion and often fills the stomach.

Isn't it funny for food lovers that you will eat on a full stomach but you will continue to lose weight instead of gaining weight? A study from the Pennington Biomedical Research Center at Louisiana State University found that "oats contain a substance that retains calories as well as satisfies hunger." The study found that other cereals are low in fat but do not satisfy hunger and provide essential nutrients. On the other hand, eating a heavy meal for breakfast fills the stomach but increases the calories but does not provide complete nutrition. The study was conducted on 100 men and women. Where it has been seen that after eating oatmeal, besides filling the stomach, the body is also getting proper nutrition.

Now the question is how to eat oats?

Oats, you can eat in many ways. Here are a few ways:

1. You can eat oats with milk for breakfast You can give a crush of dry fruits as you like in oats.

2. You can also eat oats with sour curd for breakfast Apples or dates can be given in small pieces. You can also give strawberries or blueberries.

3. If you want, you can boil oats instead of rice for lunch. Now eat pulses like rice, curry, and fish broth.

4. Khichuri can also be made with oats and eaten.

5. You can have oatmeal biscuits with tea or coffee in the afternoon as a snack.

As a bonus, we can see a few recipes in oats:

Oatmeal hotchpotch:

Ingredients: One and a half cup of oats, 3 tablespoons of lentils, 3 tablespoons of mung bean, chopped chicken (without bones).

Vegetables: You can take 1 cup of a small potato, carrot, Asparagus bean, tomato, cabbage, cauliflower, capsicum, or any vegetable of your choice.

Spices: Chopped green chilies as desired, 1 chopped onion as desired, 2 small cloves of chopped garlic, chopped coriander leaves as desired, a little cumin powder, a little turmeric powder, a little coriander powder, salt to taste, 1 tablespoon of oil, 2 cups of water or As needed.

Method: First fry the oats. Fry the chicken in oil in a pan and fry it with chopped onion and garlic. When the meat is a little soft, fry it with all the vegetables and the rest of the spices and salt.

Cover it with pulses and water and cook. When everything is half cooked, mix it well with fried oats and green chilies. Let it cook again with the lid on. When the water is dry and fried, sprinkle coriander leaves and take it down. Oatmeal hotchpotch when ready.

Kheer of oats:

Ingredients: 2 tablespoons of oats, 1 tablespoon of non-fat yogurt, 1 teaspoon of Pignut, 1 cup of liquid milk, half a cup of crushed mango and strawberries, 1 teaspoon of sugar (honey or low-calorie sugar should be given instead of sugar) May) nuts, dried fruits, and raisins.

Method: Mix all the ingredients together and keep in the fridge. You can leave it for at least three hours or overnight and eat it in the morning or at any time when it is cold.

Recipe: This is a simple recipe. Heat the milk and add sugar to taste. When the milk is slightly hot, mix it well with oats for 2/3 minutes. Oats will be ready. After cooking, the oats increase in the same amount as the rice, so if you don't give milk accordingly, the milk may dry out and stick to the bottom of the pot. Dried fruits or fresh fruits can be spread on oats as desired. And if you want to do it in the microwave, you can mix sugar and oats well in light hot milk and microwave for 3 minutes on medium power. You can use honey instead of sugar if you want.

Oats Porridge:

Ingredients: Oats, oil, mustard, cumin, salt as required, sugar, onion, tomato, and any other vegetables such as gourd, pumpkin, etc.

Method: Cut onion, tomato, bean, carrot, cauliflower, onion, etc. into small pieces. Cut and wash all the vegetables. Keep frying the oats in a dry pan. When the color turns brown, take it out and blend it in a blender.

Now heat oil in a pan or frying pan and add mustard and cumin seeds. If it smells fried, first fry the onion and then the tomato. When they become a little like juice, fry the rest of the vegetables on medium heat for 4/5 minutes. Now mix the blended oats with salt and sugar and keep stirring well with water. If we cover it for two-three minutes and keep it on medium heat, our oats porridge will be made.

Oatmeal pancakes:

Ingredients: Oats, salt, sugar, spices, tomato sauce, water, and oil.

Method: Blend the rest of the ingredients except oil well in a blender to make the batter. Reduce the amount of water a little at first. If it becomes too thin, the pancake pulp will be baked, not crispy. And if it becomes too thick, the inside of the pancake will not cook well. The density will be such that when you pour it, it will not fall in a hurry and will not get stuck again.

Now spread oil on the frying pan. When the oil is hot, fry the mixture over high heat. When one side is fried, turn it over and fry the other side as well. In the middle, reduce the heat to medium, otherwise, the inside will remain raw. When giving the batter, spread it a little evenly, and spread it a little thinner. Once fried, serve hot. Foods made with oats do not taste good when eaten cold.

White sauce of oats:

Ingredients: Oats, butter, salt, pepper powder, milk, cheese (optional).

Preparation: Heat butter in a small saucepan over low to medium heat. Once the butter is melted, add salt, chili powder, and oatmeal to the mixture and keep stirring quickly. Stir quickly so that the pulp does not stick. The prepared paste should be stirred on low heat for one minute. Now mix the heated milk with it slowly and keep stirring. Gradually, when the mixture thickens, spread the grated cheese and pepper powder and serve the white sauce of oats. If one does not want to eat too much butter, it can be used by mixing a little white oil with butter; But the taste will change.

Oats Buttermilk or oats whey:

Ingredients: Oats, yogurt, sugar, salt, fried spices (cumin powder and dried chili powder), amount of water.

Method: Oatmeal is made by blending all the above ingredients well with a blender. Sprinkle fried spices on top and eat. Along with yogurt, the nutrition of oats will also enter your body on hot days.

Lemon oats.

Ingredients: Light brown fried oats, turmeric, salt, lemon juice, fried nuts, oil, mustard, dried chilies, raw chilies, asafoetida, built dal, curry leaves (you can omit asafoetida, biulial if you don't have them at home).

Preparation: Heat oil in a pan and add mustard, dried chili, and pulses. When the smell comes out, stir well with raw chili, curry leaves, and asafoetida. Now boil it well with turmeric, salt, and water. Then cook on low heat with oats for 4/5 minutes. When cooked, mix lemon juice and keep stirring well. Sprinkle nuts and curry leaves on top and serve.

Besides, boil 5-10 oatmeal in the hot water boiled in the oven. When it becomes thick, take it down. You can add a little salt to taste. This is how you can eat it.

Where is Oats Found?

Oats are available at super shops. Just be careful not to buy spicy oatmeal packs again with extra enthusiasm! You will buy pure oatmeal after writing well on the skin of the pack. Oats without packet breeding processes are better but the price is a bit higher. You can buy it in all the super shops.

Last word:

Oats may seem new to us, but they have been used as food for thousands of years. Looking at the picture of oats, many people may mistake it as wheat. This very beneficial food is always eaten by people all over the world. One cup of oats contains 140 calories, 2.5 grams of fat, 25 grams of carbohydrates, and 5 grams of protein. Medicine is made from the peel of its seeds. Oats are effective against a variety of ailments including skin problems, heart disease risk reduction, high blood pressure control, breast cancer risk reduction. So it can be put on the daily food list.