Expressnews
– By, Dr. Shilpa Vora, Chief R&D Officer, Marico Ltd.
Overweight is a major health risk for people of all ages, from young children to adults. An inactive lifestyle and the easy accessibility of calorie-dense foods have contributed to an increased obesity rate. This is a concern, especially due to the rising prevalence among young children who are more vulnerable to the negative health impacts of excess weight gain.
Despite this alarming condition, there is hope. A simple change in eating habits can have a major impact on weight loss journey. Individuals can take active steps toward obtaining and maintaining a healthy weight by choosing nutrient-dense foods over those with little no beneficial nutrients. Oats is a good example of such foods . Incorporating whole grain oats into daily meals is one such dietary change that can promote feeling of fullness, regulate blood sugar levels, and manage blood cholesterol (LDL-c). It can promote overall well-being when taken as a part of balanced diet & coupled with regular exercise. Oats are well known as a versatile ingredient due to its high soluble fiber, high protein, good micronutrient content and polyphenol. A common perception towards oats has been that it does not suit the Indian taste palette.
Understanding the nutritional benefits of Oats:
Plain wholegrain oats are a nutritional powerhouse with several health benefits. They are high in soluble fiber, particularly beta-glucan, which contributes to feeling fullness, helps balance blood sugar levels and helps improving digestion. Furthermore, oats also contain insoluble fibre, protein, vitamins, minerals and polyphenols making them an adaptable and nutrient-dense food for any diet.
Maintaining healthy weight with oats:
One of the primary benefits of incorporating oats into the diet is their capacity to help with weight management. Oats’ high fiber content increases satiety, which reduces overall calorie intake and helps in curbing the need for frequent snacking. Oats contain the goodness of protein, fiber and iron; ensuring that you get a nutrition packed breakfast. The high fiber content keeps you fuller for longer and provides long-lasting energy suitable for an active lifestyle.
Different ways to incorporate oats into everyday meals:
Integrating oats into everyday diet is both easy and delicious. Here are a few tips for making oats a staple in your diet:
1. Begin your day with a nourishing bowl of creamy oatmeal topped with fresh fruits, nuts and a drizzle of honey or peanut butter for added flavor and nutrients.
2. Being versatile, Oats can be used within recipes like upma, poha, porridge, pancakes and homemade granola bars to enhance fiber content and nutritional value.
3. Experiment with savory oatmeal bowls by incorporating vegetables and spices for a satisfying and nutritious meal option.
4. Incorporate plain wholegrain oats into baked goods to impart wholesomeness and boost fiber intake.
It is important to understand the key role of food choices in encouraging healthy weight and preventing obesity-related complications. By utilizing the nutritional benefits of oats and incorporating them into daily `balanced diets, one can take simple steps toward reaching weight management. Let’s harness the power of oats to support your daily weight goals and prioritize overall well-being for the long term.
