Oats: Benefits of eating & Recipes - Urban Platter
Prevents constipation

Oats are a rich source of fiber, both soluble and insoluble, which helps in regulating bowel movements and hence prevents constipation. So include oats in your regular diet. Don’t go for instant oats as they have been partially cooked and contain sugar, salt and other ingredients. Instead opt for old fashioned oats which take a little longer to cook but are worth the wait!

Supports weight loss

Oats is a low calorie food which slows digestion and makes you feel full longer. Thus, reducing your craving for binge eating.

Oats: Benefits of eating & Recipes - Urban Platter
Oats: Benefits of eating & Recipes - Urban Platter
Helps lower blood sugar levels

Oats help stabilize blood sugar levels and reduce risk of type 2 diabetes, therefore diabetics should consume oats regularly. The high fiber slow down the conversion of complex food to simple sugars, and beta glucan delays the fall in blood sugar levels before meals and slows the rise after a meal.

Boost Energy

Carbohydrates are the body’s primary source of energy and since oats are rich in carbohydrates, they offer an energy boost when consumed right in the morning.

Oats: Benefits of eating & Recipes - Urban Platter
Oats: Benefits of eating & Recipes - Urban Platter
Oats: Benefits of eating & Recipes - Urban Platter
Rich in Magnesium

Magnesium helps your heart, muscles, and immune system function properly. Due to high levels of magnesium in oats, it is a key to enzyme function and energy production and helps prevent strokes by relaxing blood vessels and aiding the heart muscle.


Masala Oats

Ingredients (240 ml cup used)

  • ¾ cup veggies (carrots, peas, beans etc)
  • 2 medium sized tomatoes
  • 1 thinly sliced medium onion
  • 1 cup oats
  • ¾ cup water (adjust as needed)
  • Salt as needed
  • Turmeric a pinch
  • Oil as needed
  • ½ to ¾ tsp ginger garlic paste
  • ½ tsp cumin/ jeera
  • 1 to 2 green chilies
  • ¼ to ½ tsp Garam masala powder or pav bhaji masala
  • ¼ tsp coriander powder (optional)
  • ¼ tsp red chili powder
  • Coriander leaves as needed


  1. Dry roast oats until golden or they begin to smell good. Set aside.
  2. Heat a pan with oil. Add cumin and allow to crackle.
  3. Saute ginger garlic until the raw smell goes off.
  4. Add onions and fry until they turn slightly golden or pink.
  5. Saute veggies for 2 to 3 mins. Add tomatoes, sprinkle salt and turmeric.
  6. Cook until the tomatoes turn completely mushy.
  7. Add chili powder, garam masala or pav bhaji masala and coriander powder.
  8. Mix and fry for 2 to 3 minutes until it smells good.
  9. Add water and bring it to a boil.
  10. Add oats and stir well.
  11. Cover and cook. If needed add more or less water to adjust the consistency.
  12. Add coriander leaves.
  13. Drizzle some ghee over the hot masala oats. Serve it as it is or with podi, chutney or raita.
Oats: Benefits of eating & Recipes - Urban Platter
1 cup quick cooking rolled oats
1/4 cup chopped walnuts (akhrot)
1/2 cup roughly chopped jaggery (gur)
1 tsp ghee
Heat a broad non-stick pan, add the oats and dry roast on a medium flame for 4 minutes. Remove and keep aside.
In the same pan, heat the ghee, add the jaggery and mix well. Cook on a slow flame for 3 minutes, while stirring continuously.
Remove from the flame, add the roasted oats and walnuts and mix very well.
Transfer the mixture immediately on the back side of a greased thali or a smooth greased stoned surface and roll the mixture into a 100 mm. (4”) x 150 mm. (6”) rectangle using a greased rolling pin.
Cut into 12 equal square pieces of 13 mm. (½”) x 13 mm. (½”) using a sharp knife. Allow it to cool completely.
Serve or store in an air-tight container and use as required.
Oats: Benefits of eating & Recipes - Urban Platter
Oats: Benefits of eating & Recipes - Urban Platter

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