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Oats for Weight Loss: Nutritional Value, Healthy Recipes, & More

Food And Nutrition

Oats for Weight Loss: Nutritional Value, Healthy Recipes, & More


Medically Reviewed By
Dr. Ragiinii Sharma

Written By Ankita Mishra
on Jun 11, 2024

Last Edit Made By Ankita Mishra
on Jun 11, 2024

Oats for Weight Loss

Thinking back to the times around New Year's, when everyone discussed their New Year’s resolutions, most people would have mentioned losing weight and being healthy. But now, almost half the year has passed, things don’t seem to be working out in that direction. Healthy food is known to be bland, which is why it becomes harder to stick to one’s goals.

Are you someone struggling with the same issues?

No worries!

You are not alone; most people struggle with the same. However, in this blog, you will learn how to make the blandest healthy food item, Oats, interesting and tasty without diminishing its nutritional benefits.

What Are Oats?

When you ask anyone for their suggestions on healthy food options, the first thing that will pop out of their mouth is Oats.

What are Oats? Why are they this popular?

Oats are a type of cereal grain scientifically known as Avena sativa. Humans use them in many different forms. Oats are popular for their nutritional benefits, including being high in fiber, particularly beta-glucan, which can help lower cholesterol levels. They also provide a good source of vitamins, minerals, and antioxidants. Oats are commonly used in breakfast dishes like oatmeal, granola, and baked goods.

Nutritional Benefits of Oats:

Oats are a nutritional powerhouse, packing a punch of vitamins, minerals, and fiber. Here's a breakdown of their goodness:


Micronutrients are the ones that are consumed in smaller quantities but are essential for adequate development of the body.

Oats are a treasure of nutrients, and consuming them regularly does not let your body be deficient in:

  • Manganese: Important for development, growth, and metabolism.
  • Phosphorus: Crucial for bone health and tissue maintenance.
  • Copper: An antioxidant mineral that supports heart health.
  • B Vitamins: Thiamine (B1) is particularly essential for energy production.
  • Iron: Important for oxygen transport in the body.
  • Selenium: Plays a role in cell function and metabolism.
  • Magnesium: Supports muscle and nerve function.
  • Zinc: Contributes to a healthy immune system.


Macronutrients are compounds that people consume in large quantities and are essential for the body's growth and development.

  • Carbs: Oats are a good source of complex carbohydrates, providing sustained energy throughout the morning. A one-cup serving of cooked oatmeal contains around 27 grams of carbs.
  • Fiber: One of the shining stars of oats is their high fiber content, particularly beta-glucan, a soluble fiber with numerous health benefits. A one-cup serving boasts around 4 grams of fiber.
  • Protein: Oats are a good source of plant-based protein, containing around 5 grams per one-cup serving. This makes them a well-rounded breakfast option, keeping you feeling fuller for longer.
  • Fat: Oats are naturally low in fat, with a one-cup serving containing around 2-3 grams.

The exact nutritional value of oats can vary depending on the type and processing methods. Opting for steel-cut or rolled oats over instant varieties will ensure you get the most nutrients with minimal added sugars.

Health Benefits of Oats:

Oats are filled with multiple health benefits, and if you want to make your dietary practices healthier, you can opt for oats. They are known to:

  1. Reduce Blood Sugar: The beta-glucan fiber in oats helps regulate blood sugar levels.
  2. Lower Cholesterol: Oats may help lower LDL ("bad") cholesterol levels.
  3. Promote Heart Health: The fiber and antioxidants in oats contribute to overall heart health.
  4. Weight Management: Oats' fiber content keeps you fuller for longer, potentially aiding weight management efforts.

However, you must know whether you are allergic to oats before including them in your diet. This beneficial cereal can turn harmful and cause life-threatening allergic reactions for those allergic to the cereal. So, you need to be mindful of what you eat.

People don’t opt for oats most of the time because they are so used to traditional Indian meals that going out of their comfort zone is an inconvenience. However, it is not necessary to eat oats only in the Westernized way. There are multiple recipes where you can use oats in your favorite day-to-day dishes.

Also read: What food item can help with weight loss along with oats?


Tasty Oats Recipes For Weight Loss:

Oats can be transformed into multiple variants besides oatmeal, making your meals interesting and fun. Oats are easy to make and consume little time. Here are some oat recipes you can try if you are bored with the regular.

Oats Upma:

Heat oil in a pan and temper mustard seeds, curry leaves, green chilies, and chopped onions.

Add chopped vegetables like carrots, peas, bell peppers, and sauté until tender.

Stir in roasted oats and water, and simmer until cooked.

Garnish with chopped coriander and squeeze lemon juice for a refreshing kick.

Oats Poha:

Heat oil in a pan and temper mustard seeds, cumin seeds, curry leaves, and chopped onions.

Add turmeric powder, chopped green chilies, and roasted peanuts.

Mix in rolled oats and cook until well combined.

Garnish with grated coconut and chopped coriander for added flavor.

Oats Dosa:

Blend rolled oats, rice flour, and urad dal to make a smooth batter.

Ferment the batter overnight or for a few hours.

Heat a tawa, pour a ladleful of batter, and spread thinly into a circle.

Cook until crispy and golden brown on both sides.

Serve hot with coconut chutney and sambar.

Oats Idli:

Grind rolled oats, urad dal, and rice to make a smooth batter.

Add salt and let it ferment overnight.

Pour the batter into idli molds and steam until cooked.

Serve with coconut chutney and sambar for a wholesome breakfast.

Oats Dhokla:

Mix rolled oats, gram flour, yogurt, and spices to batter.

Add water as needed to achieve a pourable consistency.

Steam the batter in a greased dish until set.

Temper with mustard seeds, curry leaves, and green chilies.

Cut into squares and garnish with chopped coriander.

Oats Uttapam:

Mix rolled oats with semolina, yogurt, and water to batter.

Add chopped onions, tomatoes, green chilies, and coriander.

Pour the batter onto a hot tawa and spread evenly.

Cook until golden brown on both sides.

Serve hot with coconut chutney.

Oats Kheer:

Simmer rolled oats in milk with sugar, cardamom, and saffron until thickened.

Garnish with toasted nuts and dried fruits.

Serve warm or chilled for a comforting dessert.

Oats Ladoo:

Roast rolled oats until fragrant.

Grind into a coarse powder.

Mix with melted jaggery, ghee, and chopped nuts.

Shape them into small balls and let them set.

Enjoy these nutritious and delicious treats.

Oats Halwa:

Heat ghee in a pan and roast rolled oats until golden brown.

Add milk, sugar, and cardamom powder, stirring continuously.

Cook until the mixture thickens and leaves the sides of the pan.

Garnish with chopped nuts and serve warm for a delightful dessert.

These flavourful recipes can help you make your everyday meals exciting and make your weight loss journey less monotonous. Good food is a motivational factor for many; if you are one of those people, you can go for these easy oat recipes. They will keep you healthy and not take long to prepare.

Also Read: If you want to know what food items to avoid for weight loss.


Key Takeaway:

It is a myth that healthy food cannot be tasty. It is up to you and your creativity to make it taste good.

Oats are known for their multiple health benefits, but eating them only with milk can get boring. There are various ways you can make them interesting. In this blog, you must have learned about oats, their health benefits, and the recipes that can make oats turn from a boring breakfast meal to a meal to look forward to.

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