Oats, Oat Bran, Oat Groats, Oat Flour, Steel Cut Oats, Quaker Oats, Rolled Oats

Oats, known as Jo, Jaee, Jai, Javi in Hindi in India (including oat bran) are highly nutritious containing soluble fiber. Oats are traditional Scotland food. The whole oats are used as animal fodder in many countries. It comes in different forms such as oat bran, rolled oats, oatmelas, quick oats, etc. All forms of oats are whole grain products.

Oat meaning in Hindi

Oats are high in vitamin B-1 and contain a good amount of vitamins B-2 and E. 40 gram of oat bran roughly contains 3 g fat, 4 g fiber, 27 g carbohydrate, 5 g protein, 0 mg cholesterol.

Nutrition Today Magazine in Jan 1999 isssue reported the results of a study conducted in Tufts University in Boston. The researchers found that a diet rich in oats for 6 weeks lowered blood pressure and blood cholesterol (total as well as low-density lipoproteins, i.e. LDL). Nutrition experts believe that Beta glucans, a water-soluble fiber present in oat bran act as an active agent for cholesterol inhibition.

Oats also help regulate the thyroid, soothe the nervous and digestive systems and reduce the craving for cigarettes.

Oats and oat bran are beneficial in lowering cholesterol, diabetes, immune system and weight loss.

Oats, groats, flour and Scotch oats are available in healthfood stores and now in supermarkets also. Since it is the oil in the bran that contains all the nutrients, the oat bran should be stored in the refrigerator.

How to incorporate oats in Diet

Oat is a good source of fiber. Oats add fiber, texture and flavor to a variety of foods. The possibilities for incorporating whole grain oats into your diet are limitless. It simply depends on your creativity. You can add oats in muffins, breads, biscuits, pancakes, etc. You can add an extra serving of calcium and a creamy texture by preparing oatmeal with skim milk. Top it with your favorite fruits and , nuts. Cooking or baking with oats is another way to pack whole grain goodness into meals. They also make great toppings for fresh fruit crisps and crumbles. Oats can be used in many recipes to make cholesterol lowering recipes.

Note that generic or any brand names (like Quaker) will not make any difference. The quicker the cooking time the less nutrition because they mill the oat into fine thing. The generic brands are usually much cheaper, and there is no difference in taste.

Calories in Oatmeal : Oatmeal Nutrition

100g cooked oatmeal 70 calories 1 slice Oatmeal Bread 102 calories
1 Oatmeal Cookie 60 calories
1 Oatmeal Cracker 51 calories
1 Oatmeal Roll 104 calories
1 packet Instant Oatmeal 140 calories
1 cup raw rolled oats 305 calories

Quaker Oats Oatmeal

Quaker Oatmeal comes in different sizes and varieties, so they all offer different number of calories. A 28g packet has 100 calories with (18 calories from fat). A serving of 40g dry Quick Quaker Oats has 150 calories (25 calories from fat). If it is fortified with skimmed milk, the caloric count moves up to 190 calories (25 calories from fat).

Quaker Oats Recipes

The popular recipes using Quaker Oats Oatmeal are oatmeal raisin cookies and baked oatmeal. 2 cookies contain 100 calories (20 calories from fat). Baked Oatmeal made from a quarter cup of uncooked Quick Quaker® Oats or Old Fashioned Quaker® Oats contains 190 calories of which 24 calories come from fat.