Healthy Alternatives To Oats

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You, like everybody else, are on a quest to be healthy. And what is the healthiest option for breakfast other than oatmeal? Oatmeal gives you the energy and strength to go through a hectic day without feeling tired and groggy. This low calorie snack provides high levels of protein and fibre and keeps you feeling full for longer. However, in some cases it becomes essential to find alternatives for oats.

But what do you do if you cannot stand the sight, taste or smell of oatmeal? Also, eating oatmeal everyday will get very boring after a while. Indians in general are not very used to having oats for breakfast. we are used to more exotic dishes like parathas and dosas. That why, it becomes very difficult to fit oats into an Indian breakfast. So here are a few healthy alternatives to oats.

Quinoa

It is an excellent source of protein due to the presence of amino acids lysine and isoleucine. Quinoa helps repair muscle tissue and form muscle protein.

Way to use
It has a fluffy, crispy, rich texture that makes it the perfect addition to your breakfast in the form of toppings.

Nutritional Count
1/4th cup of quinoa has 170 calories, 3g fiber, 7g protein, 2.5g fat, 30g carbs.

Amaranth

Due to its texture and nutrient properties, amaranth is considered to be a grain, although it is a seed. It is packed with calcium, iron and potassium.

Way to use
Its nutty flavour makes it an excellent ingredient for muffin, crepes or pancakes. You can also boil it and add fruits for a delicious, balanced breakfast.

Nutritional Count
1/4th cup of amaranth has 190 calories, 7g fiber, 8g protein, 3.5g fat, 34g carbs,

Teff

An excellent source of iron and calcium, teff can act as a replacement for red meat. Deficiency in iron will cause fatigue, dizziness and headaches.

Way to use
Teff can be used to replace nuts, seeds or grains while cooking, due to its flavour and texture. It contains lower levels of fat than regular nuts.

Nutritional Count
1/4th cup of teff has 180 calories, 4g fiber, 7g protein, 1g fat, 37g carbs.

Buckwheat

This fruit-seed is an excellent source of flavonoids, magnesium and lignans. Buckwheat is beneficial for your heart as it is gluten-free. It lowers "bad" cholesterol and raises "good" cholesterol.

Way to use
It has an earthy flavour when roasted and a softer flavour otherwise. Buckwheat groats is a delicious meal when topped with honey and nuts.

Nutritional Count
1/4th cup of buckwheat has 150 calories, 5g fiber, 6g protein, 1.5g fat, 32g carbs.

Wheat Berries

A rich source of fibre, it keeps you feeling full for longer. Wheat berries boost useful bacteria in the digestive tract and supplies B complex vitamins required by the body.

Way to use
The kernels have a rich, chewy texture which will taste good with yogurt and honey.

Nutritional Count
1/4th cup of wheat berries has 150 calories, 6g fiber, 6g protein, 0.5g fat, 32g carbs.

Spelt

It is a good source of manganese and zinc. Spelt protects bone health and boosts your immunity levels. It also reduces the duration of colds.

Way to use
The berries can be cooked with a sprinkle of cinnamon or made into muffins.

Nutritional Count
1/4th cup of spelt has 150 calories, 4g fiber, 6g protein, 1.5g fat, 32g carbs.

Millet

It is excellent for providing strength to muscle and bone due to being rich in phosphorus and magnesium. Millet has anti-inflammatory properties and is beneficial in fighting respiratory diseases.

Way to use
The texture of millet depends on the method of cooking as it can be creamy or fluffy. It can be eaten with milk, fruits and honey.

Nutritional Count
1/4th cup of millet has 180 calories, 8g fibre, 6g protein, 2g fat, 36g carbs.

Brown Rice

An excellent source of fibre, it aids in digestion and keeps you feeling full for longer. Brown rice also contains a number of polynutrients that help fight heart disease.

Way to use
It can be microwaved and topped with bananas or grated coconuts. Nuts and cinnamon can provide extra flavour when used as toppings.

Nutritional Count
1/4th cup of brown rice has 180 calories, 3g fiber, 4g protein, 1.5g fat, 37g carbs.