Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fibre and antioxidants.
Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease.
Here are 9 evidence-based health benefits of eating oats and oatmeal:
2. Whole Oats Are Rich in Antioxidants, Including Avenanthramides
Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow. In addition, avenanthramides have anti-inflammatory and anti-itching effects.
The health benefits of beta-glucan fiber include:
- Reduced LDL and total cholesterol levels.
- Reduced blood sugar and insulin response.
- Increased feeling of fullness.
- Increased growth of good bacteria in the digestive tract.
Oats a whole-grain food are scientifically known as Avena sativa.
Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats.
Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.
Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.
They’re also often included in muffins, granola bars, cookies and other baked goods.
At Scroll Lab we took this humble grain, gave it our very own Indian twist and converted it into something super easy, healthy and yummy: Oats Chilla.
Oats Chilla Recipe
1 cup instant oats
1/2 cup besan (gram flour)
2 onions, chopped
2 tomatoes, chopped
2-3 green chillies, chopped
1/2 tsp ajwain (carom seeds)
2 tbsp coriander leaves, chopped
water (as needed)
salt to taste
butter as pan grease
- In a large mixing bowl add the oats, besan, onions, tomatoes, chillies, coriander and ajwain.
- Pour enough water to get a smooth dropping consistency. Batter should neither be too thick, nor too thin.
- Cover with a clean kitchen towel and let the batter rest for 15-20 minutes.
- Heat a griddle/electric roti maker and grease it with some butter. You may wipe off excess butter, if you like or may even cook the chilla without any grease, if you have a good non-stick griddle.
- Pour a ladleful of batter onto the heated griddle and gently spread it evenly to shape like a thin pancake. If using a roti maker simply pour a ladleful of batter and press the upper half shut.
- After a few minutes when the sides have browned and loosened, flip over the chilla to cook the other side evenly as well.
- Remove from the griddle and serve hot with a bowlful of curd, green chutney or tomato ketchup.
Recipe Courtesy: Geetika Nijhawan
Written by: Delshad Master