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Instant Oats & Their Health Benefits: A Nutritious & Convenient Breakfast Option

Instant Oats & Their Health Benefits

Oatmeal is a classic breakfast staple that has been enjoyed for generations. It’s a nutritious and delicious way to start your day, providing a good source of fiber, protein, and other essential nutrients. However, traditional oatmeal can take a while to prepare, which can be a hassle on busy mornings. That’s where instant oats come in – they offer the same great nutritional benefits as traditional oatmeal but are quick and easy to prepare. In this article, we’ll explore the health benefits of instant oats and how they can be a convenient and healthy breakfast option.

What Are Instant Oats?

Instant oats can be a healthy option as part of a balanced diet. However, it’s important to note that some instant oats can be high in added sugar, sodium, and artificial flavours, which can decrease their nutritional value. When selecting instant oats, it’s recommended to choose plain or low-sugar varieties and avoid flavoured options.n Additionally, adding protein-rich toppings such as nuts, seeds, and nut butter can increase the nutritional value of instant oats and help to keep you full and satisfied. Overall, instant oats can be a convenient and healthy breakfast option when consumed in moderation and as part of a balanced diet.

Instant oats are similar to traditional oatmeal but are processed differently for quick and easy preparation. They are pre-cooked and then dried, which allows them to cook faster than traditional oats. Instant oats are available in a variety of flavors and can be prepared by simply adding hot water or milk.

Health Benefits Of Instant Oats

  • Good source of fiber: Instant oats are a good source of dietary fiber, which is important for digestive health and can help to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.
  • High in protein: Instant oats are a good source of plant-based protein, which can help to keep you full and satisfied throughout the morning.
  • Helps Lower cholesterol: Oats contain a type of soluble fiber called beta-glucan, which has been shown to lower cholesterol levels and reduce the risk of heart disease.
  • Rich in vitamins and minerals: Instant oats are a good source of vitamins and minerals, including iron, magnesium, and zinc, which are essential for overall health and well-being.
  • Can help with weight loss: Oatmeal has a low glycemic index, which means it can help to regulate blood sugar levels and keep you feeling full for longer periods of time. This can help to reduce cravings and prevent overeating, which can lead to weight loss.

Top 3 Preparation Tips

  1. Choose plain or low-sugar varieties: Some instant oats can be high in added sugar, sodium, and artificial flavours, which can decrease their nutritional value. When selecting instant oats, choose plain or low-sugar varieties and avoid flavoured options.
  2. Add protein-rich toppings: Adding protein-rich toppings such as nuts, seeds, and nut butter can increase the nutritional value of instant oats and help to keep you full and satisfied.
  3. Experiment with flavours: Instant oats can be prepared in a variety of ways, so don’t be afraid to experiment with flavours. Try adding fresh fruit, cinnamon, or vanilla extract for a delicious and nutritious breakfast.

In conclusion, instant oats are a convenient and healthy breakfast option that can provide a good source of fiber, protein, and essential nutrients. They are quick and easy to prepare and can be customized to suit your taste preferences. When selecting instant oats, choose plain or low-sugar varieties and experiment with flavours and toppings to create a nutritious and delicious breakfast.

We hope this article helps you! If you want to get your hands on some instant oats, you can get healthy options here.

How do you like your instant oats? Let us know in the comments below! For more on nutrition, click here.

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Fat Facts That Are Easy to Digest

fat facts

It’s a shame that the word “Fat” has developed such a notorious reputation over the years with every health-conscious individual hellbent on removing that word from their dictionary. Before we condemn the word, we need to understand that the quality of fat is just as important as the quantity of it. So let’s bust some myths with these fat facts! 

Fat is one of the macronutrients which provides 9kcal per gram and it is also essential for many functions of the body like solubilizing fat-soluble vitamins, secreting hormones, protecting our vital organs, etc. It is imperative to classify fats into broad categories. Now, let’s delve a little deeper into fat facts.  

1. Fats Which Are Bad For You

Here are the types of fats which are bad for your health.

  • Saturated Fat: Saturated fats are usually found in animal fats like beef, pork, lard, dark chocolate, full-fat dairy products like cheese, etc. They are usually solid at room temperature. Saturated fats were previously thought to cause cardiac problems but saturated fats are known to increase the amount of both HDL (good cholesterol) and LDL (bad cholesterol), hence it is safe to have saturated fats in lower amounts.
  • Trans-Fat: are produced during hydrogenation of fat when the oil is hardened to increase its shelf life. Apart from the natural Trans-fat present to some extent in dairies and meats, the artificial trans fat produced as a result of hydrogenation of fat is very harmful to health. It is found to increase the level of LDL cholesterol, thus increasing the risk of artery blockage and heart disease. It is also known to cause free radical damage to the body resulting in cancer. Trans-Fat is found in fried foods such as French fries, fried chicken, crackers, microwave popcorn, pizza, doughnut, cakes, muffins, pies, nuggets, sausages, non-dairy creamers, margarines, etc. Avoid this type of fat to stay healthy and free from diseases. Not more than 2% in a 2000kcal diet is permissible.
  • Cholesterol: is one of the most misunderstood subjects of this decade. Cholesterol is a wax like substance present in our body and can be obtained from many dietary sources like egg, meats and dairy products. It is necessary for bile formation and many other important functions of our body. According to recent studies, our total cholesterol level is not affected by entirely dietary intake as the body itself maintains the cholesterol balance. Then again, we should be careful about choosing the type of cholesterol to be consumed. There are 2 types of cholesterol: 
  1. HDL (High Density Lipoprotein): is very beneficial for the body as it removes plaques from the arteries and makes blood circulation smooth, preventing arterial block or damage. Its sources include olive oil, beans and legumes, high fiber fruits like avocado, chia seeds, nuts and fatty fish like salmon, trout, etc. These must be present in our diet.
  2. LDL (Low Density Lipoprotein), VLDL (Very Low Density Lipoprotein): are considered to be very harmful to the body. They create atherosclerotic plaque in the arteries, constricting proper blood circulation and cause the narrowing of blood vessels and heart blockage. Most of its sources include pork, beef, lamb meat, milk, butter, cream and cocoa butter. These should be present sparingly in our diet.

2. Fats Which Are Good For You

Let’s take a look at fats which are actually good for you!

  • Unsaturated Fats: contain double bonds in their structure and are known to be most beneficial among all. It may be of 2 types:
  • Monounsaturated Fats: These contain a single double bond and are known to be helpful in many ways. Evidently, they aid weight loss, reduce cardiac problems and decrease inflammation. Its major sources are avocado, nuts like almond, pistachios, vegetable oils like safflower oil, sesame oil, olive oil, canola oil, etc.
  • Polyunsaturated Fats: are considered as the most beneficial among the fat family. These fats are mainly of 2 types:
    1. Omega 3 Fatty Acids: are known to improve heart health, protect the nervous system, increase brain function, reduce anxiety and stress, improve eye function, reduce inflammation and help fight cancer as well. Sources include soya beans, chia seeds, walnuts, canola oil, salmon, sardine, etc. It’s good to have them as a part of daily diet.
    2. Omega 6 Fatty Acids: This type of fat helps balance good and bad cholesterol, it helps reduce asthma or respiratory problems especially in children, relieves diarrhea in children and is essential for improving brain function. Sources of Omega 6 Fatty Acids include hemp seed or hemp seed oil, flaxseed or flaxseed oil, walnuts, almond, avocado oil, eggs, tofu etc.

These fatty acids are called “essential” because they are not produced in the body and that is why they have to be present in our diet.

Considering all the fat facts listed above, we must focus more on the types of fat we are consuming. In a typical Indian diet, about 15-20% of total calories should come from fat and the most desirable proportion of Saturated Fat (SFA), Monounsaturated Fatty Acid (MUFA) and Polyunsaturated Fatty Acid (PUFA) must be 1:1.3:1.

We hope this article helps you make the best food choices. To know more about fat facts, bust more myths about food and nutrition, ask a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr 

Do leave your thoughts in the comments below! 

#BeTheForce 

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5 Easy Ways to Make Eating Healthy!

eating healthyLet’s face it! We all struggle to eat healthy sometimes and after a while, we turn to fad diets or some “miracle food” to help us ease the guilt of having eaten something unhealthy. While a lot of information is available on the internet about eating healthy, it also causes a lot of confusion as most of the content isn’t authentic and could do more harm than good. So what exactly is Eating Healthy comprised of?

Tips to Eating Healthy

To simplify what eating healthy should consist of, we’re sharing some simple tips which will help you eat healthy, clean and provide you with all the nutrients you need!

  1. Consume Whole Foods: Whole foods are foods that are unprocessed and unrefined, or processed or refined as minimum as possible to retain their nutritional value. They have a lot of fibre, good fats, no added sugar or bad fats or salt. A few examples for whole grains are whole wheat, barley, quinoa, beans, legumes and nuts, seeds, fruits, and vegetables.
  2. Go for Healthy Snacking: Healthy snacking is very important to keep energy constant throughout the day, to decrease hunger pangs and keep one away from overeating during the next meal. Healthy snacking, as per the options suggested, also refrains one from having junk foods which are high in sugars and fats that can lead to various metabolic disorders in the body like diabetes, heart ailments etc. Some healthy foods that can be included are fruits, nuts and seeds, roasted chana, peanuts, coconut water, buttermilk, lemon water, and whole wheat/multigrain sandwich with no butter or cheese).
  3. Never Skip Meals: Always make sure to have meals on time to regulate the metabolic rate of the body and keep hunger pangs away. It also keeps you energized. Hence, a 5 meal pattern should be followed i.e. breakfast, mid meal, lunch, mid meal and dinner. Ideally, try and have meals in intervals of 2-3 hours.
  4. Eat Mindfully: Whenever having a meal, try to enjoy every bite, eating slowly while savouring the taste. It takes about 20 minutes for the brain to realize that the stomach is full. If we eat a lot of food at one time and totally stuff the belly, it leads to digestion issues in the future.
  5. Go for Baked or Roasted Foods When Eating Out: During grilling or frying, several harmful compounds like Polycyclic Aromatic Hydrocarbons (PAHs), Advanced Glycation End Products (AGEs) and Heterocyclic Amines (HCAs) are formed. These compounds have been linked to diseases like cancer and heart ailments. So avoid grilled or fried foods and go for baked and roasted!

Sometimes we set ambitious healthy eating goals and get overwhelmed by it. Eating healthy is certainly not about being perfect. So, take small steps by adding the habits discussed above to your current diet regime and work towards a healthier you!

We hope this article helps. If you want diet plans or want to understand more facets of eating healthy, ask your GOQii Coach directly by subscribing to personalized coaching here: https://goqiiapp.page.link/bsr

Do leave your thoughts in the comments below!

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Healthy Christmas & New Year Eve Recipes

Healthy Christmas & New Year Eve RecipesIt’s that time of the year when you reconnect with your loved ones for celebrations such as singing carols, dancing and most importantly – food! As we are nearing the closure of this year, I am drowned in sweet memories of Christmas Celebrations at school and with my friends and family. It’s a time to gorge on some festive food. But, the dilemma with most is how do you gorge on food and yet keep it healthy. After pondering over it for the past few days, here are some recipes which I have planned for my Christmas and New Year Eve parties.

Healthy Low Fat Christmas & New Year Eve Recipes

Cauliflower and Leek soup

Ingredients:

  • 1 tablespoon olive oil
  • 2 leeks, sliced
  • 1 carrot, sliced
  • 1 onion, sliced
  • 1 cauliflower, roughly chopped
  • 1 teaspoon dried basil
  • Salt and pepper to taste

Method:

  1. Heat the olive oil in a saucepan over medium heat. Add the leeks, carrot and onion. Stir a little and cover. Let the leeks cook till they’re soft for about 5 minutes.
  2. Add the cauliflower and stir to coat. Turn heat to high.
  3. Add a little water, basil and bring to the boil, then cover and let it simmer on low heat.
  4. Puree the soup with a hand blender.
  5. Season to taste with salt and pepper.
  6. A dash of nutmeg helps in stimulating taste buds.

Nutritional Value: This is a low-calorie soup that is rich in folic acid and soluble fiber. Basil and nutmeg act as super foods for immunity building.

2. Stir-fried green beans: An Accompaniment For The Soup

Ingredients:

  • 100 gm Green French beans
  • 1 tsp extra virgin olive oil
  • Sesame seeds
  • Grounded pepper
  • Rock salt
  • Oregano

Method:

  1. Heat oil in a pan
  2. Add sesame seeds and allow them to splutter
  3. Add the beans and sauté
  4. Put some salt, pepper and cover the lid
  5. Cook for 5-7 mins until it’s a little soft with some of the bite remaining
  6. Sprinkle some oregano and serve

Nutritional Value: The best side dish that is full of fiber and protein. Also works as a low-calorie snack.

3. Chicken, Kale & Sprouts Stir Fry

Ingredients:

  • 100 gm kale
  • 2 lean chicken breasts shredded
  • 2 tsp sesame oil
  • 1-inch ginger shredded
  • Red pepper thinly sliced
  • Handful Brussel sprouts
  • 1 tbsp low sodium soy sauce
  • 1 lemon juice and lemon zest

Method:

  1. Cook kale with a good splash of water for 1-2 mins until soft, yet a little crunchy. Once done, cool under running water to keep the color.
  2. Add half the oil and cook the chicken strips until brown, then remove and set aside.
  3. Heat the remaining oil and fry the ginger, pepper and sprouts until they’re a little soft.
  4. Add all the above together and tip in the soy, lime zest and juice. Serve immediately.

Nutritional Value: This dish is a good combination of lean protein and fiber. Adding ginger and lemon makes it digestive. A good recipe for a snack or salad or as a main course with some brown rice.

4. Whole Wheat Flour & Ragi Cake

How can you host a party without dessert? Ditch the calorie-laden and not so healthy maida and give a healthy twist to your cake!

Ingredients:

  • Ragi Flour – 3/4 cup
  • Wheat Flour – 1/4 cup + 1 tsp
  • Baking Soda – 1 Tsp
  • Jaggery – 1/2 cup
  • Palm Sugar – 1/2 cup
  • Oil – 1/4 cup
  • Curd – 1/tsp
  • Water – 1/4 cup
  • Banana – 2(Ripe)
  • Raisins – 15
  • Badam – 8
  • Butter – 1 tbsp

Method:

  1. Remove gasket and whistle of the cooker and keep it on low flame. This is to bring the preheat effect of the oven (20-25 minutes would do)
  2. Heat water in a saucepan and add jaggery (powdered/grated) and palm sugar and let it dissolve and filter.
  3. Mash the bananas and leave aside
  4. In a bowl, sieve both the flours together and add 1 tsp of baking soda and mix well.
  5. In another bowl, add the jaggery + palm sugar mixture, mashed banana, curd, oil and beat them well.
  6. To this, add the flour mixture and beat/mix well.
  7. Add the raisins and almonds and mix well.
  8. Grease the tin and pour the mixture
  9. Place a stand/plate inside the cooker and then place the cake tin.
  10. Close it and let it cook for 5 minutes in medium flame.
  11. After 5 minutes, keep the flame slow and let it cook for 30-40 minutes.
  12. Use a toothpick to check if the cake is completely cooked. When you prick the cake deep inside, the toothpick will come out clean when the cake is completely cooked.

Nutritional Value: Low calorie with the goodness of calcium from Ragi. Eat it guilt free!  

5. Crusty Pita Bread & Chickpeas: A quick snack

Ingredients:

  • Pita bread or a multigrain bread
  • Boiled chickpeas
  • Chopped onions, coriander, green chillies
  • Lemon zest and lemon juice
  • Salt and pepper to taste
  • Other herb seasonings

Method:

  1. In a bowl mix all the above ingredients and set aside.
  2. Toast the pita or the multigrain bread.
  3. Put this mixture and have it like that or you can toast them in a sandwich.

Nutritional Value: Low-calorie, protein-rich and good carbs snack. 

6. Christmas Balls

Ingredients:

  1. Dark chocolate
  2. Dry fruits mix (coarsely ground)
  3. Honey
  4. Sesame seeds (for coating)

Method:

  1. Take a bar of dark chocolate and melt it in hot water (boil some water and keep the second bowl in hot water and put the chocolate bar)
  2. Put all the ingredients together, except the sesame seeds and make small balls.
  3. Now coat these balls with the sesame seeds when still wet.

Nutritional Value: Have these with no hesitation as they are full of antioxidants and the richness of dry fruits.

We hope you enjoy these healthy Christmas and New Year Eve Recipes that will surely liven up your party. Try them out and let us know your experience in the comments below! For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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