Oats: Nutritional Value, Benefits, Types, Uses and Recipes

Dr. Ashish Bhora

Medically reviewed by

Dr. Ashish Bhora


10 min read

Key Takeaways

  • Breakfast is often considered the most important meal of the day and oats have become a healthy requirement.
  • Oats are now a part of several Indian recipes that are known for unique textures and tastes.
  • Regardless of the benefits, keep the risks in mind and avoid complications altogether by seeking professional advice.

Breakfast is often considered the most important meal of the day and oats have slowly become a beloved part of morning routines the world over. While it is a staple in places like Europe, North America, and Russia, it wasn’t until recently that developing countries turned to oats. Naturally, this begs the question, what is oats? Simply put, oats are grains from the Avena sativa plant and are loaded with fibre, vitamins, and minerals. They are among the healthiest whole grains available and are a great source of all the essential nutrients needed by the body.

There are a few different types of oatmeal, such as quick-cooking, steel-cut, rolled, crushed, oat groat, and instant. All of these are the different ways in which oats are processed to facilitate cooking, without which they aren’t suitable for consumption. Oats's nutrition value is definitely the hero of this grain, especially since it contains avenanthramides. Experts believe that this unique group of antioxidants can protect against heart disease and whole oats are the only food source that provides it.

To help you better understand this natural superfood and learn what it can bring to your diet, take a look at the following benefits of oatmeal.

Oats Nutritional Value

Here are the oats nutrition facts for 100g of raw oatmeal.

Oats Nutritional Value

Calories: 389

Water: 8%

Fibre: 10.6g

Fat: 6.9g

Protein: 16.9g

Carbohydrates: 66.3g

Sugar: 0g

Based on this chart that lists the nutrition facts of oats, protein and carbohydrates stand out among the other nutrients, thus highlighting how healthy it can be. Moreover, oats are about 11% fibre, most of which is soluble. This helps slow down digestion and improve appetite control, while increasing satiety.

Types of Oat

There are three main types of oats – rolled, steel-cut, and instant. Each type has its unique texture and cooking time.

Rolled oats are the most common type of oat. They are made by steaming and rolling whole oats, which makes them quick to cook. Steel-cut oats are less processed than rolled oats and have a chewier texture. They take longer to cook but are worth the wait! Instant oats are precooked and dried, so they cook very quickly. They can be a convenient option when you're on the go, but they have a different nutritional value than rolled or steel-cut oats.

No matter which type of oat you choose, they are a nutritious and versatile ingredient you can enjoy in many different ways. Add them to your breakfast routine, make a hearty oatmeal cookie, or use them as a topping for your favorite yogurt. Oats are a great source of fiber, protein, vitamins and minerals. So, get creative and start cooking with oats today!

Uses of Oats

When it comes to healthy breakfast options, oats are a great choice. They're packed with nutrients to help you start your day. Here are a few benefits of eating oats to keep in mind:

1. Oats are a good source of fiber

The soluble fiber in oats can help lower cholesterol and keep you feeling full longer. In addition, it makes them an excellent option for people looking to lose or maintain their weight.

2. Oats contain avenanthramides

These antioxidants have anti-inflammatory properties and can help protect your heart health.

3. Oats can help regulate blood sugar

The slow-digesting carbohydrates in oats can help keep your blood sugar levels steady. It is especially beneficial for people with diabetes or insulin resistance.

4. Oats are gluten-free

Oats are a good choice if you're looking for a gluten-free breakfast option. Just be sure to check the label to make sure they're processed in a gluten-free facility.

5. Oats are versatile

There are many ways to enjoy oats, from oatmeal and oat bran to oat flour and cakes. You can even add them to smoothies and yogurt for an extra boost of nutrition.

6. Oats for Weight Loss

Oats are a healthy, filling food that can help you lose weight. They are high in fiber and protein, key nutrients for weight loss. Additionally, oats contain a type of soluble fiber called beta-glucan, which has been shown to promote weight loss.

Benefits of Oats

Oats are whole-grain food that is packed with fiber and nutrients. They're also incredibly versatile – you can enjoy them hot or cold, sweet or savory. Here are just a few of the many benefits of eating oats.

Oats are a good source of fiber. It means that they can help to keep you feeling full and satisfied after eating. Fiber is essential for digestive health and can help lower cholesterol levels.

Oats are rich in vitamins and minerals, including iron and magnesium. They also contain antioxidants, which can help to protect your cells from damage. Eating oats has been linked to lower heart disease and stroke risk. It is likely due to oats' fiber, vitamins, and minerals combination.

Overnight Oats Benefits

Overnight oats are high in fiber and protein, which are both important for a healthy breakfast. They are also low in sugar and calories, making them a balanced breakfast option. Overnight oats are also very convenient. You can make a batch ahead of time and enjoy them all week long. They are perfect for busy mornings or when you need a quick and healthy breakfast on the go.

Oats Are Good for Weight Loss

Regarding weight loss, oats are one of the best foods you can eat. They're high in fiber, which helps keep you feeling full and are a great source of protein. Oats can help you lose weight in two ways - by helping you feel full and by helping to regulate your blood sugar levels.

Oats Benefit Weight Gain

A lot of people think that eating oats will make them lose weight. But this is not true! On the contrary, oats are very beneficial for weight gain. Here are some reasons why:

1. Oats are a great source of complex carbohydrates

Complex carbohydrates are slowly absorbed by your body, which is perfect for preventing spikes in blood sugar levels. It is important for weight gain because spikes in blood sugar levels can lead to cravings and overeating.

2. Oats are high in fiber

Fiber is vital for weight gain because it helps to keep you feeling full. When you feel full, you are less likely to overeat.

3. Oats contain protein

Protein is essential for building muscle. So, if you want to gain weight, you need to ensure that you are getting enough protein in your diet. Oats are an excellent protein source, making them perfect for weight gain.

4. Oats are low in calories

Even though they are packed with nutrients, oats are very low in calories. Therefore, it makes them perfect for weight gain because you can eat many without worrying about consuming too many calories.

Relieves constipation

Infrequent bowel movement is unhealthy and should be addressed sooner than later. While you can rely on laxatives, these are associated with many side effects. As such, opting for a natural solution is ideal and consuming oats has proven to be effective. Oat bran is rich in fibre, which has been found to relieve constipation, especially in elderly people. This fibre aids optimal gastrointestinal function and can even prevent constipation altogether.

Aids weight loss

Weight loss is often brought on by eating healthy, burning calories through physical activity, and eating in a calorie-deficit. As such, it is smart to consume foods that are nutritionally dense and keep you feeling full for longer. Oatmeal does just that and this is due to the fibre content in it, thanks to beta-glucan in particular. This fibre may also help in the release of the peptide YY (PYY), a satiety hormone, which not only helps reduce calorie intakes, but may also decrease the risk of obesity.

Promotes healthy gut bacteria

The beta-glucan fibre in oatmeal also helps improve gut bacteria. This fibre mixes with water to form a gel-like coating that lines the stomach and digestive tract. As a result, it provides an environment that promotes the growth of healthy bacteria, thus improving gut health.

Serves as a rich source of antioxidants

As mentioned earlier, oatmeal is rich in antioxidants and is a source of avenanthramides. There are several benefits to this antioxidant specifically, such as:

  • Reduced itching and inflammation
  • Lower blood pressure
  • Improved blood flow

In general, antioxidants like enterolactone in oats also combat the effect of free radicals in the body. This is important as free radicals can lead to serious conditions like cancer.

Offers relief from certain skin conditions

When it comes to oats, food is the first use that comes to mind. However, there are several skincare products that use this grain as an ingredient. It is usually listed on such products as colloidal oatmeal and oats have found to be quite effective in treating several conditions. For instance, oats can help treat itchiness and irritation in skin conditions and even alleviate symptoms of eczema. However, it is important to note that this is only applicable when oat-based products are applied to the skin and not when consumed.

How to Eat Oats

Oats are now a part of several Indian recipes that are known for unique textures and tastes. However, for simplicity, here is a short rundown of what you need to do to make a quick bowl of breakfast oatmeal.

Recipes of Oats

Overnight oats

Combine old-fashioned oats with milk (dairy or non-dairy), yogurt, fruit, and spices to make overnight oats. Then let the mixture sit in the fridge overnight. In the morning, you'll have a delicious and healthy breakfast waiting for you! There are endless possibilities when it comes to flavoring your overnight oats. Get creative and experiment with different ingredients. Some of our favorite flavor combinations include:

  • Strawberry and banana
  • Maple and brown sugar
  • Peanut butter and chocolate
  • Cinnamon and raisin

Oats and fruit smoothie

Combine rolled oats, your favorite fresh or frozen fruits, and a little milk or water in a blender and blend until smooth. If you want extra protein in your breakfast, add a scoop of protein powder to this smoothie. Just be sure to use a quality powder that doesn't have too many additives. And if you're looking to boost the fiber content of this smoothie, add a handful of spinach or other leafy greens. They'll blend right in, and you won't even taste them!

Baked oats


  • 1 cup rolled oats
  • 1 cup of milk of your choice
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon cinnamon
  • 1/2 cup chopped fruit of your choice
  • 1/4 cup of nuts or seeds of your choice


1. Preheat your oven to 350 degrees Fahrenheit

2. In a large bowl, combine the oats, milk, baking powder, salt, and cinnamon

3. Stir in the chopped fruit and nuts or seeds

4. Pour the mixture into a baking dish and bake for 20-25 minutes or until the oats are cooked

5. Enjoy your baked oats hot out of the oven or store them in the fridge for future breakfast or snack

Based on the type of oats you’ve chosen, the cooking time varies. For steel-cut, rolled, or crushed oats, you will need to simmer for about 10 to 20 minutes for it to completely cook. For the oat groat variant, it will take longer, up to 60 minutes. Finally, the instant variant is usually the quickest and allows you to get your meal ready in a few minutes; however, it is the most processed of the lot.

Do’s and don’ts When Eating Oatmeal

  • Don’t add too much sugar or honey
  • Don’t rely on ready-to-eat packaged oats
  • Do choose the right toppings
  • Do measure your intake

Risks to Eat Oats

While oatmeal is generally good for health, there are few side effects that are possible. Here are a few common risks to take note of:

  • Allergic reactions to the gluten content
  • Bloating
  • Flatulence
  • Stomach pain
  • Reduced absorption of iron in the intestinal tract

Simply based on the oats nutrition facts alone it is clear that oatmeal is good for you and should be part of a healthy breakfast or snack. As a matter of fact, the instant variant of oatmeal is something you can rely on no matter the occasion as it doesn’t take that long to cook. Some brands even make it as simple as adding hot water and letting it cook for a few minutes before it's ready to consume. For those on the go, this serves as a viable solution to getting many of the numerous essential nutrients required by the body, along with soluble fibre, in order to maintain a good energy balance throughout the day.

However, regardless of the benefits, keep the risks in mind and avoid complications altogether by seeking professional advice. With the healthcare platform provided by Bajaj Finserv Health, you can find the best nutritionists in your area and ensure that your diet actually gives you the results you desire. What’s more, you can also book appointments online, and consult with doctors virtually over video. This makes remote healthcare a reality and helps you get the care you need without any restrictions. You can also track your vitals and maintain digital patient records, which can then be shared with medical professionals as needed. With this platform, you get all these benefits and more, right at your fingertips.

Published on 23 Nov 2020Last updated on 12 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Ashish Bhora

Medically reviewed by

Dr. Ashish Bhora




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