OATS IN OBESITY
As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays stomach emptying making you feel full longer which helps with weight loss. New research suggests that children between ages 2-18 years old who have a constant intake of oatmeal lowered their risk of obesity. The research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it. consumption of oats also improves lipid profile and liver functions along with abdominal fat distribution.
OATS RECIPES
1] Oats Vegetable Soup
Ingredients:
Oats – 4 Tbsp
Green Beans – 15
Carrot – 1
Green Peas – 1/4 Cup
Sweet Corn – 1/4 Cup
Milk – 1/2 cup
Pepper powder – 1/2 tsp
Salt to taste
Sugar – 1/4 tsp
Cilantro /Coriander Leaves
Method:
1. Wash and cut carrots and green beans into small pieces and cook them in a pressure cooker until you hear 2 whistles. The vegetables should be half cooked. Heat 1/2 cup of water in a vessel or pan. Transfer the cooked vegetables to this vessel. Also add green peas, sweet corn and allow cooking for 5 min.
2. At this stage, add oats and cook for 5 more minutes. Once you add the oats, the whole mixture turns a bit thick. If needed add 1/4 cup of water to the mixture and keep stirring so that the oats do not turn into lumps and these oats are cooked well.
3. Now add pepper powder, sugar and salt and heat for a minute. Finally add milk and stir once and boil the mixture for a minute more. Oats Vegetable Soup is now ready to serve. If needed garnish with coriander leaves.
2] Oats Sandwich
Ingredients:
Brown Bread Slices: 4
Oats: 4 tbsp
Green chilly: 1 tsp
Tomato: 1/2 no finely chopped
Onion: 1/2 no finely chopped
Green peas: 1/8th cup cooked
Carrot: 1 small finely chopped
Pepper powder:1 tsp
Garam masala powder:1 tsp
Salt to taste
Oil: 1 tsp
Method:
1. Cook the oats in boiled water for 10 minutes and strain and keep aside. Cut the onion, tomato, green chilly finely. Grate the carrot. Now in a pan fry the finely chopped onion, tomato, green chilly and the grated carrot. Once the carrot is cooked, add the cooked peas.
2. Now add the pepper powder and garam masala powder. Finally add the cooked oats and mix well. Add salt according to your taste finally. Remove the pan from flame.
Add chutney and stuff the above preparation between the slices and toast till brown.
3. Cut into pieces. Serve with ketchup.
3] Strawberry oats smoothie
Ingredients:
Strawberries: 2 tbsp finely chopped
Honey: 2 tsp
Oats: 1 tbsp
Skimmed milk: 150 ml
Method:
1. In a deep pan, boil 1/ 2 cup water and add the oats. Mix well and cook for about 2-3 minutes and remove from the flame and keep aside to cool.
2. Add the strawberry, milk and honey, mix well and blend in a mixer till smooth. Pour into individual serving glasses and keep in the refrigerator. Serve chilled.
Ms. JAYTI SHAH
Dietitian & Clinical Nutritionist
Haut Diabetes Care
Dr. Nikhil Prabhu ( Diabetes Specialist )
Dr Nikhil Prabhu is a consultant Diabetologist from mumbai. he has been practicing for more than 10 years and currently over 7000 patients are under his treatment for diabetes and thyroid disorder from mumbai and navi mumbai area. | you can book his appointment for tele-consultation on 9082523295 | follow us on YouTube for more diabetes & health related tips
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