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Is Masala Oats Good for Weight Loss? Here’s What Experts Say

Oats have taken the health world by storm in the previous couple of years, becoming the last word go-to food for health enthusiasts. From creamy overnight oats to comforting oats porridge, people have embraced oats because the star ingredient of their meals. And regarding Indian taste preferences, one particular oatmeal variation has won hearts throughout – Masala Oats. It’s the right combination of flavours that cater to our desi palate while providing various health advantages.

Regarding weight reduction, individuals are always searching for food options that they will incorporate into their diets without sacrificing taste. And guess what? Masala Oats have quickly change into a crowd favourite on this regard. But wait a minute, aren’t weight reduction foods imagined to be bland? That’s the query lingering in everyone’s mind – “Is Masala Oats good for weight reduction?” The next sections of this text will delve into this query and determine whether Masala Oats can genuinely aid your weight reduction journey without compromising on flavour.

Dietary Value of Oats

Oatmeal is sort of versatile, and it comes in several forms. One such is masala oats, a yummy, mouthwatering, savoury breakfast or a snack. Masala oats could be a superb addition to a weight-loss weight-reduction plan resulting from their high fibre content, low-calorie count, and potential to maintain you full and satisfied for prolonged periods. Nonetheless, one must select plain oats and avoiding flavoured or pre-packaged options that contain added sugar or unhealthy ingredients is crucial.

In line with USDA, 100 grams of uncooked oats contain the next nutrients.

  • Energy: 379 kcal
  • Carbohydrates: 67.7 g
  • Protein: 13.15 g
  • Fat: 6.52 g
  • Fibre: 10.1 g
  • Phosphorus: 410 mg
  • Zinc: 3.64 mg
  • Calcium: 52 mg
  • Magnesium: 138 mg
  • Potassium: 362 mg
  • Folate: 32 µg
  • Vitamin K: 2 µg
  • Selenium: 28.9 µg

Oats for Weight Loss: The Connection 

Starting your day with a bowl of oats isn’t only a delicious alternative; it’s a wise one too. Wealthy in nutrients that promote overall health, oats have lots to supply. Let’s explain why oats are a superb option for weight reduction and the way they will profit you.

High in Nutrients

In line with research, oats are excellent for weight reduction. Oats are a powerhouse of vitamins and minerals, providing your body with essential nutrients to maintain you healthy and energised. Unlike sugary cereals that offer you a brief energy boost before leaving you drained, oats offer a gradual and regular release of energy throughout the morning.

Fibre for Digestive Health

Oats are a superb source of dietary fibre, which helps maintain a healthy digestive system. Research suggests that dietary fibre can aid in weight reduction by reducing appetite. Moreover, it may act as a prebiotic, nourishing the helpful bacteria in your gut and contributing to a healthier microbiome.

Promotes Satiety

Because of their high fibre and protein content, oats are a satisfying cereal that may enable you to feel fuller for longer. As well as, it may prevent overeating and help control hunger levels, supporting your weight reduction efforts. One specific kind of soluble fibre present in oats, called beta-glucan, has been shown in various studies to assist in weight reduction. Furthermore, oats have a high amount of protein. Research shows that protein enhances the burden loss process.

Stable Blood Sugar Levels

Selecting foods that promote a healthy microbiome is crucial for weight reduction and overall well-being. For instance, oats’ fibre content can reduce the speed at which sugar enters your bloodstream, resulting in more stable blood sugar levels. This profit is particularly significant for people with diabetes but can profit everyone.


Oats are a implausible weight-loss alternative resulting from their wealthy nutrient profile. They supply essential vitamins and minerals while offering a healthy dose of fibre to maintain your digestive system in check. As well as, with their ability to advertise satiety during meals and support weight reduction efforts, oats, especially those containing beta-glucan, are a worthwhile addition to a balanced weight-reduction plan. 

Advantages of Oats Beyond Weight Loss

Oats have gained popularity in recent times as a weight-loss food. Nonetheless, there are various other advantages of consuming oats. Given below are the advantages.

Regulating Blood Sugar Levels

Oats are suitable for individuals with diabetes resulting from their low glycemic index (GI) rating. It means they don’t cause a rapid spike in blood sugar levels. As an alternative, research shows that consuming oats might help lower blood sugar levels.

Lowering the Risk of Heart Disease

Low-density lipoprotein (LDL) is a kind of cholesterol that may increase the danger of heart disease. However, oats have a high fibre content and are also a great source of antioxidants, which may lower inflammation within the body and the danger of free radical damage to cells and blood vessels. It, in turn, can reduce the danger of heart disease.

Improving Gut Health

Fibre in oats may encourage the event of excellent intestinal microbes. Because of this, it may improve gut health. As well as, it may reduce the danger of digestive disorders reminiscent of constipation.

Encouraging Regular Bowel Motions

In line with research, fibre makes stools bulkier, making them easier to pass and inspiring regular bowel motions. As well as, it may prevent constipation and promote overall digestive health.


Oats have many health advantages beyond weight reduction. For instance, they significantly profit individuals with diabetes, as they will regulate blood sugar levels. Oats are also wealthy in antioxidants, which may lower the danger of free radical damage to the cells, reduce blood pressure and improve gut health. Moreover, oats can prevent constipation and encourage regular bowel motions. 

How Much Masala Oats Should You Eat for Weight Loss?

Regarding weight reduction, the common query is, how much Masala Oats must you devour? Unfortunately, the reply will not be so simple as one size suits all. The amount of oats for weight reduction is dependent upon an individual’s body type, lifestyle, and exercise routine.

The serving size of masala oats will include the addition of fifty gm or  1/2 cup of raw oats, together with seasonal veggies of your alternative, per day. This amount is perfect to stabilise blood sugar levels, promote satiety, and reduce fat and carb absorption. One can eat Masala Oats for weight reduction around breakfast or dinner. Nonetheless, it is crucial to not devour greater than 250 grams of oats every day. Excessive consumption may result in constipation, gas, other intestinal problems, muscle mass shedding and malnutrition.


Masala Oats could be an amazing addition to any weight reduction weight-reduction plan plan. A every day serving of fifty g, or half a cup, is perfect for weight reduction. Nonetheless, making a healthy masala mix that doesn’t contain excessive amounts of salt, sugar, or unhealthy fats can be essential. As all the time, it’s best to seek the advice of a healthcare skilled or registered dietitian to find out what amount of Masala Oats is best on your needs and dietary goals.

Ways to Include Oats in Your Food regimen

  • You should utilize masala oats as a filling in your sandwiches
  • A bowl of masala oats is a great breakfast option 
  • You may have air-fried masala oats tikki/cutlet
  • Masala oats bread roll generally is a delicious snack item for evenings
  • It’s also possible to include masala oats and scrambled eggs


You may include masala oats in some ways. Some best ways include using masala oats as a filling in your sandwich or bread rolls, air-frying masala oats tikki, masala oats scrambled eggs. 

Best Masala Oats Recipes for Weight Loss

Easy homemade masala oats

Ingredients –

1 cup of oats

2 ½ cup of water

1 ½ cup of chopped mixed vegetables (carrot, beans, cabbage, capsicum, peas)

1 chopped tomato

1 medium sized chopped onion

1 teaspoon of lemon juice

1 inch piece ginger chopped

1-2 green chilies chopped

½ teaspoon cumin seeds

1 teaspoon coriander powder

½ teaspoon turmeric powder

1 tables spoon finely chopped coriander

1 teaspoon oil

Method –

Heat oil in a pan. Add cumin seeds and allow them to crackle.

Add the ginger, green chillies and saute for few seconds.

Add the onion and saute for a minute.

Add the chopped vegetables, tomato, salt and all of the masalas. Saute for two minutes on low flame.

Add the water and let it come to a boil.

Add within the oats, stir and canopy with a lid. Let it cook for two minutes.

Turn off the gas and serve hot garnished with lemon juice and coriander leaves.

Masala Oats Khichdi

Servings: 2

Total Time: 20 minutes 


  • Coconut oil: ½ tbsp
  • Cumin seeds: 1 tsp
  • Bay leaf: 1
  • Chopped onions: ⅓ cup
  • Ginger: ½ tsp (chopped)
  • Green chillies: ½ tsp
  • Tomatoes: ⅓ cup tomatoes
  • Carrots: ⅓ cup
  • Green peas: ⅓ cup
  • Moong dal: ⅓ cup
  • Oats: ⅓ cup
  • Turmeric: ¼ tsp
  • Red chilli powder: ¼ tsp
  • Salt: to taste
  • Coriander leaves: 2 tbsp


  1. In a pressure cooker, heat oil and add bay leaf and cumin. 
  2. After the seeds crackle, add chopped onions, ginger, and green chillies and saute for just a few seconds.  
  3. Next, add chopped tomatoes and saute until they soften. 
  4. Add chopped mixed veggies and add moong dal.
  5. Next, mix oats, turmeric powder, red chilli powder, and salt. 
  6. Cover the cooker and let it cook for 8-9 minutes. 
  7. Remove the lid after the pressure settles down.
  8. Serve hot with a side of curd or raita.

Masala Oats Idli

Servings: 2

Total Time: 40 minutes


  • Quick oats: 1 cup
  • Sesame oil: 1 tbsp
  • Mustard seeds: 1 tsp
  • Urad dal: ½ tsp
  • Chana dal: 1 tsp
  • Curry leaves: 5-10
  • Cumin seeds: 1 tsp
  • Ginger and garlic paste: 1 tsp
  • Carrot: ½ cup (grated)
  • Turmeric powder: ¼ tsp
  • Semolina: ½ cup
  • Salt: to taste
  • Curd: ½ cup
  • Water: ½ – ¾ cup
  • Coriander leaves: 2 tbsp


  1. Start by dry roasting the fast oats over low heat until they dry out. Then, coarsely powder it after it cools down.
  2. Heat sesame oil in a pan. Include curry leaves, cumin seeds, mustard seeds, urad dal, and chana dal. Allow them to begin to crackle.
  3. Add the grated carrots and ginger-garlic paste next. Mix. Add the turmeric powder and cook for one or two minutes.
  4. Stir within the oat powder. Take out, then put aside to chill.
  5. After completely cooling the mixture, mix it with salt, curd, and half the water in a big bowl. Mix thoroughly. If it is simply too dry, add extra water. Put aside for not less than 20 minutes of rest.
  6. Grease the idli mould with oil. Pour the batter within the moulds and steam for 10-Quarter-hour.
  7. Remove from mould and serve hot together with your favourite chutney.

HealthifyMe Suggestions

Try making Masala Oats Tikki! Start by dry roasting one cup of rolled oats until they turn barely brown and fragrant. Then, in a mixing bowl, mix the roasted oats with mashed sweet potato, finely chopped onion and grated carrot, coriander leaves, ginger-garlic paste, garam masala powder, and salt to taste. Mix every little thing well to form a dough. Shape the dough into small tikkis and cook them in a nonstick pan. Shallow fry them until they change into golden brown and crispy. Each tikki incorporates only 50-60 calories, making it a great alternative for weight reduction enthusiasts. Benefit from the delicious tikkis guilt-free while working towards your weight reduction goals!

The Final Word

Incorporating masala oats into your weight reduction weight-reduction plan generally is a flavorful and nutritious alternative. With its high fibre content, low-calorie count, and skill to advertise satiety, masala oats can support your weight reduction efforts without compromising taste. Remember to decide on plain oats and use a healthy masala mix to maximise the advantages. 

Whether you enjoy masala oats in khichdi, upma, or idli form, these delicious recipes can add variety to your meals while helping you achieve your weight reduction goals. So bask in the goodness of masala oats and embark on a flavorful journey to a healthier you.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to interchange medical advice from professionals. For further information, please contact our certified nutritionists Here.

Often Asked Questions (FAQs)

Q: What are masala oats, and the way does it aid in weight reduction?

A: Masala oats are a savoury variation of oatmeal flavoured with spices commonly utilized in Indian cuisines, reminiscent of turmeric, cumin, and coriander. It aids in weight reduction resulting from its high fibre content, low-calorie count, and skill to maintain you full for prolonged periods, reducing the likelihood of overeating.

Q: How often should I devour masala oats to realize weight reduction?

A: To realize weight reduction with masala oats, consuming a every day serving of fifty grams or half a cup is really helpful. This quantity stabilises blood sugar levels, promotes satiety, and reduces fat and carbohydrate absorption. It will probably be consumed during breakfast or dinner, however it’s necessary to not exceed 250 grams of oats per day to avoid potential unwanted effects and ensure proper nutrition. 

Q: What are the dietary advantages of masala oats that make it a great option for weight reduction?

A: Masala oats have several dietary advantages, making them a superb weight-loss option. They’re high in dietary fibre, which aids digestion, reduces appetite, and promotes a healthy gut microbiome. Oats also provide essential nutrients reminiscent of protein, vitamins (including folate and vitamin K), minerals (reminiscent of phosphorus, zinc, calcium, and magnesium), and antioxidants. Moreover, their low glycemic index helps maintain stable blood sugar levels.

Q: Is consuming masala oats alone enough for weight reduction, or do I want to mix it with other foods?

A: While masala oats could be helpful for weight reduction, combining them with other nutritious foods is really helpful as a part of a balanced weight-reduction plan. Incorporating a wide range of fruits, vegetables, lean proteins, and healthy fats will ensure a well-rounded nutrient intake. Specializing in overall dietary patterns is crucial quite than relying solely on a single food for weight reduction.

Q: What number of calories does a serving of masala oats contain, and is it a low-calorie food option?

A: Oats are low in calories, making them an appropriate food option for weight reduction. The precise calorie count may vary depending on the particular brand and preparation method, but masala oats could be considered a comparatively low-calorie food alternative.

Q: Can consuming masala oats assist in reducing belly fat specifically?

A: Masala oats can aid in weight reduction by promoting satiety, reducing appetite, and stabilising blood sugar levels. Combined with a balanced weight-reduction plan and regular exercise, oats can contribute to weight reduction, including reducing belly fat.

Q: What are the potential unwanted effects of consuming masala oats for weight reduction?

A: Masala oats can improve your health, but start with a small portion after which regularly increase it to the specified serving size. Excessive consumption of oats or flavoured/pre-packaged options that contain added sugar or unhealthy ingredients may result in constipation, gas, and other gastrointestinal issues. Subsequently, consuming masala oats carefully and selecting plain oats without unhealthy additives is crucial.

Q: Can masala oats be consumed by individuals with dietary restrictions, reminiscent of gluten-free or vegan diets?

A: Masala oats are protected for individuals with dietary restrictions reminiscent of gluten-free or vegan diets. Nonetheless, it’s essential to envision the ingredients and select brands that cater to specific dietary needs. Some pre-packaged masala oats may contain gluten or animal-derived ingredients, so reading the labels rigorously is crucial. Alternatively, one can prepare homemade masala oats using gluten-free and vegan-friendly ingredients.

Q: How does the preparation of masala oats affect its weight reduction advantages?

A: Masala oats are healthy and a implausible weight-loss food option. Nonetheless, make sure that you don’t use any unhealthy method, for instance, deep-fried or pan-fried. Some best ways to devour oats include oats porridge, oats pancakes, smoothies, oats muffins, oats khichdi, etc. 

Q: Are there any specific brands of masala oats which can be really helpful for weight reduction purposes?

A: It’s best to decide on plain oats and avoid flavoured or pre-packaged options that contain added sugar or unhealthy ingredients. When choosing a brand, it’s advisable to read the labels and select those who align together with your dietary goals and preferences.

Research Sources

1. Data by the US Department of Agriculture on oats |FDC ID: 1101825|

2. Li X, Cai X, Ma X, Jing L, Gu J, Bao L, Li J, Xu M, Zhang Z, Li Y. Short- and Long-Term Effects of Wholegrain Oat Intake on Weight Management and Glucolipid Metabolism in Chubby Type-2 Diabetics: A Randomized Control Trial. Nutrients. 2016 Sep 7;8(9):549. DoI: 10.3390/nu8090549. PMID: 27618090; PMCID: PMC5037534.

3. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Advantages of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.,intake%20also%20correlates%20with%20mortality.

4. Free, Marcus & Motiei-Langroudi, Rouzbeh & Juravin, Don. (2020). Beta Glucan Effects on Weight Reduction, Cravings and Diabetes in GLOBESITY Bootcamp for the Obese. 10.5281/zenodo.3964416.,-%E2%97%8F&text=%E2%97%8F-,Beta%20Glucan%20causes%202.2%20lbs%20(1%20kg)%20weight%20loss%20per,et%20al.%2C%202011)

5. Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein’s role in satiety, energetics, weight reduction and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. DoI: 10.1017/S0007114512002589. PMID: 23107521.

6. Hou Q, Li Y, Li L, Cheng G, Sun X, Li S, Tian H. The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Evaluation. Nutrients. 2015 Dec 10;7(12):10369-87. doi: 10.3390/nu7125536. PMID: 26690472; PMCID: PMC4690088.

7. Harvard School of Public Health

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