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Healthy Alternatives To Oats
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.
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