8 Best Reasons to Include Oats in Your Daily Diet – Best Recipes

Reviewed by: | Author: Manoja Kalakanti

What better way to kick-start the day than with a bowl full of oats. Considered one of the healthiest foods on earth, it has high nutrition value. Oats is packed with dietary fibers and minerals such as Manganese, Thiamin, Magnesium and Phosphorous. Being very low in saturated fats, sodium and cholesterol it is very low in calorie and helps in weight loss and maintenance of optimum health. Scientifically known as “Avena Sativa”, oats is a hardy annual cereal grain that can withstand heavy rains and low temperatures. In India, oats is known as “Jaei” in Hindi and is grown widely in states of Punjab and Uttar Pradesh.

Health Benefits of Oats

8 Health Benefits of eating Oats:

Oats is a complete food that is not only well balanced but also great to taste. It is a power house of vitamins, proteins, minerals, amino acids, and essential fatty acids and if you are not having it then you are surely missing out on a tasty way to good health.

Reduces Cholesterol:

A soluble fiber found in oats called beta-glucan has been found to work effectively in lowering LDL or “bad” cholesterol level in blood without affecting the HDL or “good” cholesterol level. Oats is also a rich source of Tocotrienols that affect cholesterol synthesis and reduces cholesterol in blood. Research shows that eating a bowl of oatmeal each day reduces the general cholesterol level in blood by nearly 20%.

blood cells blocked by triglycerides

Controls Blood Pressure:

Although, high blood pressure itself has no symptoms, but it can lead to serious damage of the heart, arteries and blood vessels and lead to various other serious complications. But a daily serving of oats rich in soluble and half soluble fibers helps reduce hypertension, high blood pressure and also the intake of anti-hypertensive medicines.

blood pressure

Protects against Heart Disease:

Study shows that oatmeal contains a unique antioxidant named Avenanthramides that prevents the harmful free radicals from affecting the HDL levels in blood, thereby reducing the risk of coronary heart disease. In addition, the helpful phytochemicals called Lignans present in oats keep the heart healthy.

High Blood Pressure and Heart Disease

Protects against Cancer:

Although, oats doesn’t have the capacity to prevent cancer, but including it in your daily diet can significantly lower the risk of certain cancers. The antioxidants found in oats blocks the harmful toxins also known as free radicals from mingling with the DNA cells that can lead to cancer. The high fiber content of oats helps cut the risk of colorectal cancer and the lignans-enterolactone in particular protects against hormone related cancers such as, prostate cancer, breast cancer and ovarian cancer.


Helps Weight Loss:

For those who are trying to lose some pounds, oats is a healthy addition to their diet. Oats being very low in calories (147/cup) does not add extra fat to the body and the high fiber content in oats absorbs water and provides a high level of satiety helping stay full for a longer time and keeping hunger at bay. Research shows that a daily consumption of oatmeal also helps prevent obesity and issues of excess weight gain in children.

weight loss

Reduces Risk of Type 2 Diabetes:

Research shows that daily consumption of whole grains such as oats reduces the risk of diabetes by approximately 60%. It is also beneficial for those suffering with diabetes because oats help stabilize the level of glucose in blood. The beta-glucans present in oats slows down the digestion process and extends carbohydrate absorption, thereby controlling fluctuations in blood sugar level.

diabetes problems

Improves Defense of Immune System:

The soluble fibers called beta-glucan found in oats enhance the defense of immune system against bacteria, fungi, parasites and viruses. It speeds up immune system’s response to infections. It not only helps the immune cell neutrophils to locate the infected site more swiftly, but also helps eliminate the bacteria and heal the infection more quickly.


Reduces Asthma in Children:

Asthma is one of the most common diseases among children and more than 200 million people suffer from it around the world. A Finnish study of 1293 children has shown that early introduction of whole grains such as oats in children’s diet significantly reduces the chances of developing asthma.

Asthma in Children

5 Tasty Oats Recipes:

So, we already know the health benefits of oats, but how to incorporate it in our daily diet in an interesting way so that we don’t get bored with it? Here I have listed 5 easy to make healthy Indian oats recipe that will surely cut out the blandness of same old oats and milk porridge.

Indian Style Frozen Banana and Apple Porridge:

Instead of cooking the oats with water, use milk for the extra dose of calcium. Add fresh fruits and nuts to the porridge to make it more delicious and mouth- watering. The fruits and nuts also act as an additional source of protein, fiber and essential fats.

Oats, banana & apple porridge


  • Oats- 1 Cup
  • Banana- 1 Sliced
  • Apple- ½ Cut in Cubes
  • Milk- 1 ½ Cup
  • Sugar- 1 Table Spoon
  • Cinnamon- ½ Table Spoon
  • Butter- 1 Table Spoon
  • Saffron- 3-4 Strands dipped in a Table Spoon of Water
  • Honey- 1 Table Spoon


Heat a pan, add butter to it and sauté the oats on low flame for 2 minutes, now add the milk and let it boil, then add sugar and cinnamon. Boil till oats become soft, add the saffron and refrigerate for 1 hour. Before serving, mix the bananas and apples and sprinkle a tablespoon of honey.

Lemon Oats:

Bring variation to the same old oats porridge with this spicy and healthy Indian oats recipe that’s not only easy to make but great to taste as well. The peanuts and fried grams add extra crunch to the dish. This dish contain the all essential spice-Turmeric that is highly beneficial for health.



  • Oats- ½ Cup
  • Lemon Juice- 1 ½ Table Spoon
  • Turmeric Power- 1/8 Table Spoon
  • Water- 1 Cup
  • Salt- To Taste

For Tempering:

  • Oil- 2 Table Spoon
  • Urad Daal (Black Grams)- ½ Table Spoon
  • Chana Daal (Bengal Grams)- ½ Table Spoon
  • Mustard Seeds- ½ Table Spoon
  • Peanuts- 1 Table Spoon
  • Green Chilly- 2 Slit
  • Curry Leaves- Few
  • Asafoetida (Hing)- A Pinch


Soak the Bengal Gram for 20 minutes. Heat a pan and dry roast the oats for a minute and keep aside. Now add oil to pan and add the tempering ingredients except the peanuts. Now add the Bengal Gram and turmeric and fry well till it the gram turns light brown. Now add the peanuts and fry for a minute. Next add water and salt and bring it to boil. Now add the oats and spread evenly while stirring continuously. Let it cook for 2 ½ minutes. Now remove from flame sprinkle the lemon juice and serve hot.

Oats Upma:

Upma is a very popular and easy to make South Indian breakfast dish. It has fabulous taste and the fresh vegetables make up for the health quotient. But have you ever tried the healthy oats upma? It is very much like sooji upma or rice rava upma but loaded with a lot more healthy fibers.

oats upma


  • Oats- 1 Cup
  • Onion- 1 Finely Chopped
  • Mixed Vegetables (Carrots, Beans, Green Peas) – 1 Cup Cut in to Small Cubes
  • Turmeric- ½ Table Spoon
  • Salt- To Tate
  • Water- 1 Cup

For Tempering:

  • Oil- 2 Table Spoon
  • Mustard- 1 Table Spoon
  • Curry Leaves- Few
  • Green Chilly- 2 Slit
  • Urad Daal (Black Grams) – 1 Table Spoon
  • Channa Daal (Bengal Grams) – 1 Table Spoon


Dry roast the oats in a pan for few minutes and keep aside. Heat oil and add the tempering ingredients and fry well, now add the onions and fry till it turns golden. Now add the vegetables and fry a bit, add the oats, salt and turmeric and mix well. Next add the water and bring to a boil. Let the oats boil and turn soft, then dry the excess water and put off heat. Serve hot.

Oats Idli:

Include this extremely nutritious and fiber rich cereal in to your diet the Indian way with this simple oats idli recipe. This dish requires very little oil to be prepared and is especially beneficial for those who are trying to cut down on oily food.



  • Oats- 1 Cup
  • Wheat Rava- ½ Cup
  • Curd- ½ Cup
  • Mixed Vegetables of Your Choice- 1 Cup Finely Chopped
  • Water- 1 Cup
  • Salt- To Taste
  • Eno Fruit Salt- ½ Table Spoon
  • Coriander Leaves- 2 Table Spoon Roughly Chopped

For Tempering:

  • Oil- 1 Table Spoon
  • Mustard- 1 Table Spoon
  • Urad Daal (Black Grams) – 1 Table Spoon
  • Channa Daal (Bengal Grams) – 1 Table Spoon
  • Curry Leaves- A Few
  • Green Chilly- 2 Slit


Dry roast the oats for 2-3 minutes, let it cool and roughly grind it in a blender and keep aside. Now heat oil in a pan, add the tempering ingredients and fry, add the vegetables and coriander leaves and fry. Now add the wheat rava and fry for another minute. Next transfer this mix to a mixing bowl and add the ground oats, salt, water and curd and whisk well to turn it in to a batter similar to an idli batter. Add the eno fruit salt right before making the idlis. Grease the idli plates and pour the batter in each plate and cook for 15-20 minutes. Serve hot with coconut chutney.

Oats Masala:

This is a super tasty and savory oats recipe that you can make when craving for something spicy. The rich flavor of the spices like cardamom and cinnamon gives it a mouthwatering aroma while the vegetables and oats supply the much needed nutrients.

Spicy Oatmeal Recipe


  • Oats- 1 Cup
  • Onion- 1 Finely Chopped
  • Green Chilly- 2 Chopped
  • Carrot- ½ Peeled and Chopped
  • Potato- 1 Peeled and Chopped
  • Capsicum- ½ Chopped
  • Toamto-1 Chopped
  • Coriander Leaves- 1Table Spoon Chopped
  • Curry Leaves- Few
  • Cinnamon Stick- 1
  • Whole Cardamom- 2
  • Ginger & Garlic Paste- 1 Table Spoon
  • Garam Masala Powder- 1 Table Spoon
  • Lemon juice- 1 Table Spoon
  • Oil- 1 Table Spoon


Dry roast the oats for 3 minutes and keep aside. Heat oil in a pan and add cardamom, cinnamon, curry leaves and green chilly. Let it splutter and then add onions and fry till onions turn golden. Now add ginger & garlic paste, sauté for 3-4 minutes and add potatoes, capsicum and carrots and fry for 5 minutes on medium flame, then lower it, cover and cook for 5 minutes. Now add tomatoes and fry for 3 minutes. Next add salt and garam masala followed by 2 ½ cup of water and bring to boil. Next add the oats and cook for 3-4 minutes on low flame. Remove from flame, add lemon juice and coriander from top and serve hot.

Hope these simple and savory oats recipe will help you include this complete heath food in to your daily diet. Try a new oat recipe every day and don’t forget to share your oats recipes with us.

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