White oat is healthy nutritious food that you should include in your diet.
Breakfast, this is the first proper meal of the day you do.
Many people like to have something very light for the breakfast, but there are also individuals who prefer to have heavy breakfast.
Which one do you prefer? Whatever may be your answer but your breakfast shall be healthy and nutritious one, Yes or No?
If yes, then in this article you will find one favorite ingredient which is very nutritious and is superb for your health.
And the name of this item is White Oats. Sounds interesting, isn’t it? Then lets read more on it.
Table of Contents
What Is White Oat?
White Oats, also known as oatmeals, is known to every household. It is nothing but one of the varieties of grain which is derived from a natural whole grain.
There are several benefits of this product, and undoubtedly it is very nutritious. They are pretty rich in soluble fiber, which aids in digestion.
They are pretty rich in soluble fiber, which helps in the enhancement of the digestive issues like constipation and more. Its nutritional facts are as follows.
Nutritional Facts About White Oat Or Oatmeal
Needless to mention again that oatmeal is one such item which is very healthy and nutritious.
But at the same time, you must be keen to know about its nutritional facts, and then they are just mentioned below.
White Oat Per 100g Contains
- Total fat (1.4g)
- Saturated Fat (0.2g)
- Polyunsaturated Fat (0.4g)
- Monounsaturated Fat (0.4g).
- Sodium (49 mg)
- Potassium (61 mg)
- Total carbohydrate (12g)
- Dietary Fiber (1.7g)
- Sugar (0.5g)
- Protein is 2.4g.
- Vitamin A
- Vitamin B-12
- Vitamin B-6
- Vitamin D
- Vitamin C
- Calcium
- Iron
- Magnesium
It has no cholesterol value at all. So, is there anything else required for a healthy breakfast. I believe its one of the best item to cook for breakfast to keep you fit and healthy.
Health Benefits Of White Oat
There are so many health benefits you will get once you include it in your diet.It is full of nutrients as mentioned above.
These nutrients help you in fighting common health issues which you usually face these days. The health benefits of white oats are listed below:
1. Lowers Cholesterol
As you know, oatmeals contain dietary fiber in sufficient amount. This fiber is one of the best weapon to fight against low-density lipoprotein (LDL) or “bad” Cholesterol.
If we mix the oat with oat bran (outer casing of the oat), its quality is very much enhanced thus making it efficient to tackle some serious problems like Cholesterol.
By this, the risk of possible heart disease is also reduced to a great extent thus making you healthier.
2. Lessens Fat
If you are co-relating reducing fat with Weight loss, then no surprise you are correct.
Yes, the soluble fiber is effective in controlling your weight by removing the excessive fat from your body.
This fiber present in oats helps in absorbing fat and then effectively flushing it out of your system. Oats can take over unwanted fats and calories present in your body and thus both your enemy are in your control, not creating any trouble for your health.
Oats can take over unwanted fats and calories present in your body and thus both your enemy are in your control, not creating any trouble for your health.
3. Controls Sugar Level
Again, at this point, if you think that oats are very good for a diabetic patient, then you are correct. Here also, the soluble fiber plays a key role.
Here also, the soluble fiber plays a key role. In general, any normal diet which helps in controlling carbohydrate may lead to increase in blood sugar level of a diabetic patient.
In general, any normal diet which helps in controlling carbohydrate may lead to increase in blood sugar level of a diabetic patient.
But, with the presence of this soluble fiber in sufficient amount, this effect is totally reversed i.e. the blood sugar level is reduced.
This ensures there is no need (or very less need) of insulin. This makes it very useful for diabetic patients, especially to non-insulin minor one.
4. Fights With Menopause Effects
Knowing this, I bet women will simply start loving this item. Yes, you are getting it right, consuming oats on the regular basis helps to overcome the effects of menopause.
It will aid to tackle the problems of uterus & ovary you may face due to the occurrence of menopause.
This is something which gives a lot of stress and depression in women. But hey! Oatmeal will assist you in relieving from depression and mood swings, because of it’s richness in protein and fiber. So isn’t this wonderful?
5. Improves Endocrine Systems
One of the important benefits of oatmeals is that it enhances the functioning of endocrine systems of our body. This helps you in many ways to maintain good health.
6. Reduces The Risk Of Cancer
Well, this is a big statement, but please be assured that is true. Studies have found that white oats possess some unique antioxidants & fatty acids which work together with Vitamin E to slow down the cell damage.
This is something excellent for your body and thus eliminates the risk of cancer.
7. Good Source Of Calcium & Iron
White oats are rich in iron and calcium. This speaks how much beneficiary this item is for you. It will strengthen your bones and nails, improves the functioning of your heart.
8. Miscellaneous
Nowadays there are so many common problems which people face. Gastrointestinal disorders, constipation, piles and more.
White Oats helps you to fight with all such minor issues. The presence of soluble fiber makes this ingredient very much useful in many aspects.
Culinary Uses Of White Oats
There are so many culinary uses of White oats or oatmeals which are yet unknown to you. Let it be oatcakes, cookies, rolled oats, there are so many different ways to eat this lovely and nutritious item.
As per need, in various parts of the world, it is used for preparing natural medicines, used in unique ways to take maximum advantage of the nutrients of white oat.
Overall, it would not be wrong to mention that a whole book can be written on the culinary uses of oatmeal. Thus, it’s needless to mention much about the same as many people already know about it.
People use this item as per their convenience whether breakfast, lunch or dinner. But with oats to take its maximum advantage, it is preferred to have it in breakfast.
Following are the two healthy recipes shared which will not only make your breakfast special in taste but also take care of your health. So, try them at home and make your breakfast a special one.
A. Recipe For Oatmeal With Coconut & Mango
- Total Time: 15 mins
- Hand on time: 15 mins
- Servings: 1
Ingredients
- 2 tbsp flaked coconut, unsweetened
- One serving oats (quick cooking or old fashioned rolled oats)
- 1 tbsp brown sugar
- ½ cup chopped mango
- 2 tbsp chopped cashews
Method
Firstly you need to pre heat your oven to 350°F. On a rimmed baking sheet, spread the flaked coconuts and keep on occasionally tossing till it becomes golden. The whole procedure will take around 3 to 5 mins.
Now, you need to prepare the oats as per directions are given in the package. Then, stir it in the brown sugar.
Now make a topping of mangoes, coconut, and the cashews. Delicious and nutritious oatmeal are ready to serve.
Nutritional Information Of This Recipe
While eating such a delicious meal, it is equally important for you to know how nutritious your breakfast is.
Per serving of Oatmeal with Coconut & Mango contains calories (560), fat (20g), saturated fat (10g), Cholesterol (12 mg), Sodium (121 mg), Protein (19g), Carbohydrate (78g), Sugar (43g), Fiber (8g), iron (4 mg), Calcium (340 mg).
B. Recipe For Oatmeal Accompanied By Fried Egg & Avocado
- Total Time: 10 mins
- Hand on time: 10 mins
- Servings: 1
Ingredients
- One serving oats (quick cooking or old fashioned rolled oats)
- 2 tbsp Olive Oil
- 1 Large egg
- ¼ sliced avocado
- 2 tbsp fresh salsa
- Kosher salt and black pepper (as egg seasoning)
Method
Firstly, prepare the oats as per directions are given in the package. Now, heat the oil over medium heat in a non-stick frying pan.
Add egg and its seasonings (1/8 tsp each, salt and pepper) to the pan. Cover it and allow the egg to cook till slight runny sunny side upward is formed. It shall take around 2 to 4 mins.
Now it’s time to serve the cooked egg over the prepared oatmeal which is topped with fresh salsa and avocado.
Nutritional Information Of This Recipe
Per serving of Oatmeal with fried egg and avocado contains calories (483), fat (26g), saturated fat (6g), Cholesterol (224 mg), Sodium (614 mg), Protein (21g), Carbohydrate (46g), Sugar (14g), Fiber (7g), iron (3 mg), Calcium (351 mg).
So, these twos are the simple breakfast you may have which is undoubtedly very healthy. Although these two recipes are very simple as well as similar, there is a purpose to it.
You must have noticed that nutritional information is given in both recipes. Both are same regarding nutrients present but different in values.
This is because some ingredients are added which affects the value of nutrition overall. But this doesn’t mean that it will eliminate the nutrition from the meal, it will only change its value.
If you compare the data and its recipe thoroughly, you can get a fair idea of the deviation. There are loads of oatmeal recipe available.
Undoubtedly, Oatmeal is one of the best breakfast you can have. With just one chief ingredient i.e. White Oats, you can prepare so many delicious items, either light or heavy.
When you look at them, don’t you feel it’s like a complete package. From heart to bones, even the full endocrine system, it takes care of everything.
This makes it one of the perfect items for breakfast. It has so many culinary uses that even a book can be written on the same. Using it in so many ways, it may further enhance its nutrition.
With so many uses and benefits, everyone shall be tempted to include it in your diet.
But do take care to consult a doctor or any diet specialist as a precautionary measure, so that nothing adverse could happen. Eat well, live well
