Oats: The Super-Cereal You Need In Your Kitchen Cabinet

From Hollywood icons like Robert Downey Jr and Ariana Grande to B’town stars like John Abraham and Kiara Advani, here’s why oats has emerged as the go-to breakfast cereal.

The breakfast cereal market has been projected to hit $75 Billions the next five years, and oats as a category is stacked up against hundreds if not thousands of processed competitors.

Yet, unlike most of its sugar-coated, color-coded, attractively shaped counterparts, oats has maintained a clean image, especially in the health-food section.

Apart from being a great source of complex carbs, it also has several other nutritional benefits which makes it a hit among health experts and fitness enthusiasts alike.

What are oats?

Scientifically known as Avena Sativa, oats is one of the world’s most ancient whole-grains. Whole oat grains are called oat groats, and look a lot like wheat. The best part about the grain is that the texture and mouth-feel of oats can change as the treatment and processing changes.

What are the various kinds of oats?

There are many variations in the way oats are processed to make Steel Cut Oats, Rolled Oats, Instant Oats, Oat Flour and Oat Bran.

On a scale of 1 – 10 of processing, you could say that whole-grain oat groats and steel cut oats are a ‘1’ because they are least processed, while rolled oats, instant oats would be a ‘5’ and oat flour would be a ‘10’.

Yet surprisingly, the nutritional value of oats remains pretty much unchanged throughout the spectrum right from whole oats to oat flour, compared to other grains like – corn or maize.

Even the byproduct which is called Oat Bran, is a nutrient dense food with as much as 12-15 grams of protein per 100 grams of bran. This also makes it a lucrative option for manufacturers since the grain offers infinite ways to experiment with it.

How healthy are oats?

Susan Downey divulged in a tête-à-tête with The Hollywood Reporter on how her husband and Avengers star Robert Downey Jr bought his own packs of “superfood” – oats to the sets. Which gets you thinking – if Iron Man’s eating it, there’s definitely more to this grain than what meets the eye, right?

The most known benefit of oats is its high protein content which makes it a great post or even pre-workout snack. 100 grams of oats can contain upto 12-13 grams of protein, which is equivalent to protein from 2 Whole eggs.

Oats are also a good source of Iron, since 100 grams of oats can contain upto 4.5 mg of Iron.

However, what makes oats truly special is its fibre component – Beta Glucan. Oats are one among the only two grains that have abundant beta glucan. Beta Glucan is a soluble fibre that may help in lowering LDL and Cholesterol levels in the body.

Oats also contain antioxidants that are beneficial for good health – in fact, oats are the only grains to contain avenanthramides, a unique antioxidant. One study has reported that the antioxidants in oats work together with Vitamin C to prevent LDL oxidation thus lowering the risk of heart diseases.

Apart from these, oats also have numerous trace elements like Magnesium, Zinc, Phosphorus and Vitamin B1 and B5.

Benefits of eating oats

Interestingly, over a hundred years ago, Dr Bercher Benner, the original inventor of oat based muesli intended it to be the cure for tuberculosis! There’s also tons of evidence and studies showing the multiple benefits of including oats in the diet.

Urmi Kothari, a wellness and fitness expert based out of Mumbai explained how oats can be a great way to beat cravings and include whole grains in one’s diet. Kothari, who also specialises in creating nutrition and fitness plans for women suffering from PCOS uses social media to advocate for oats as an effective ingredient to combat the disease. There are also others like Dr Rini Selvagiftson, an Onco physiotherapist & rehabilitation specialist from Tata Memorial who suggests oats as nutritious meal option for building strength to patients and clients alike.

From aiding better digestion to improving skin health, to reducing LDL there are plenty of known and proven benefits of oats for everyone to be including it in their diet.

Rolled, Instant, Steel Cut, Oat Flour? Which one is for you?

Well, here comes the part where personal tastes and preferences come into play. If you’re putting a salad together, par-boiled steel cut oats would be a great addition in place of quinoa. For baking, oat flour or oat bran is a great option to fortify or use as an alternative to regular refined flour. If you’re pressed for time, Instant oats, or Muesli is your best bet.

There are also many healthy flavoured versions available in the market. Whatever the mood, chances are, there’s a oat-based alternative out there for everyone.

A Guide To Eating Oats Like Your Favourite Movie Stars

It’s no secret that your favourite stars keep a close tab of what they eat. After all, it’s no easy task to look fit all the time (especially with the paparazzi scooting around).

From special smoothie bowls to customised protein shakes, each celeb swears by foods that hold a special place in their diets, and it’s not hard to see why oats is taking a front seat. The power packed grain is one of the most nutritious sources of energy one can get. Full of protein, iron and fibre, oats make a great addition to one’s diet. If you don’t know how you should really go about that bowl of oatmeal – these celebs are spilling some hot cues!

1. Ariana Grande -Singer

Age – 27 years

Nationality – American

Grande’s recipe is straight to the point and doesn’t require much effort. Her recipe for vegan overnight oats has the perfect flavours of sweet and tangy mixed together.


  • ½ cup gluten free oats
  • ½ cup almond milk
  • 2 tablespoons dairy free yogurt
  • ½ teaspoon maca powder
  • 1 teaspoon maple syrup
  • ¼ cup blueberries


  • Add in all the ingredients except for the blueberries in a bowl
  • Mix it well and cover it then pop it in the refrigerator overnight or for at least three hours
  • The next heat up the blueberries in a pan with a splash of water on medium heat
  • Once the fruit has soften and the juice comes out turn off the heat and add it on top of your premade oats bowl
  • Enjoy!
2. Ben Affleck – Actor

Affleck shares with the media how he had oatmeal during his practice days for his batman role. He stated how steel cut oatmeal was his main source of carbohydrate in the morning, and a protein shake by his side before and after workout training were the two things that helped him keep the perfect shape needed for his role.

3. Robert Downey, Jr. – Actor

Downey was able to leave a good impression on Susan (his wife) thanks to oatmeal. Susan mentions how they had a lunch meeting for the discussion of the film Gothika

With the director and the female actress, Robert surprised everyone by bringing packets of oatmeal. Whilst everyone ordered for Japanese food he explained how it is a superfood. This sparked up an interest and Susan explained how she thought he was weird yet interesting. The happy Downey couple has been together since 2005 all thanks to oatmeal.

4. Antoni Porowski – Television Personality

Porowski literally invented his own iced coffee recipe. The food guru says an iced oat milk latte is the best thing to get you awake after a half sleepy wake up call. His perfect latte calls for thick and creamy oat milk to give the perfect latte consistency and he prefers a medium amount of sugar. A clear glass, ice cubes, slow poured espresso, and a straw are basically what you need.

5. Gabrielle Union – Actress

Gabrielle’s personal chef made whole wheat hotcakes for her one day, and he was very nervous throughout the whole time. He informed the public that it was a false alarm and that Union still enjoys the hotcakes to this very day.


  •  1 cup whole wheat flour
  •  ½ cup grounded flaxseed
  •  ½ cup old fashioned rolled oats
  • 3 tablespoons coconut sugar
  • 2 and ½ teaspoons baking powder
  • 2 teaspoons baking soda
  • 2 teaspoons cinnamon
  • ¼ teaspoon kosher salt
  • 1 and ½ teaspoons vanilla extract
  • 2 cups buttermilk
  • 3 large eggs
  • ¼ cup or ½ stick unsalted butter, melted and cooled
  • 2 sliced bananas
  • 1 cup fresh blueberries
  • ¼ cup chocolate hemp seeds
  • Pure maple syrup
  • Nonstick grape seed oil spray


  • In a large bowl combine whole wheat flour, flaxseed, oats, coconut sugar, baking powder, baking soda, salt and cinnamon
  • Whisk together buttermilk, vanilla, eggs, and butter in a separate medium sized bowl
  • Mix the buttermilk to the dry ingredients to combine
  • Lightly coat the nonstick pan or griddle with the spray and heat it over medium high heat
  • Spoon the batter to the heated surface and cook until bubbles form on the sides and top
  • Flip the pancakes and cook until its golden brown
  • Repeat with the rest of the batter
  • Serve with sliced bananas, blueberries, hemp seeds, and maple syrup
  • Enjoy!

6. Hilary Duff – Actress

Rather than the typical oatmeal, Hilary likes it extra flavourful and extra healthy. She adds almond butter for protein, golden raisins and maple syrup for a hint of sweet note. That’s all there is but in Duff’s opinion this is quite good that it is one of her three main breakfast ideas!

7. Khloé Kardashian – Media Personality

Khloé says that losing weight literally changed her life and motivated her to start anew, after losing 11 pounds she says she gained more confidence. The Kardashian mentions how she stopped her dairy consumption and paid daily morning visits to the gym, which then was followed by an oatmeal and a protein shake to replenish her energy. Her ideal oatmeal requires steel cut oats, flaxseed powder, and water or almond milk. Khloé loves fruit toppings on her bowl of oats and really recommends it.

8. Kristin Cavallari – Television Personality

Kristin’s calls for an overnight oats bowl which is so simple to make and is just breakfast on the go when you make it the night before. Here is how you can make your own serving of nutritious oats.


  • ½ cup thick rolled oats
  • 1 cup plain unsweetened almond milk
  • 1 tablespoon chia seeds
  • 1 teaspoon pure maple syrup
  • Toppings of choice

You can use a bowl but ideally a mason jar works


  • First add in the oats to your jar
  • Next add in the milk, chia seeds, and maple syrup then give it a good mix
  • If you are using a bowl cover it with cling wrap or foil paper and put in the refrigerator overnight
  • The next morning you can stir your oats and start munching them
  • If you prefer your oats a bit warm you can always pop it in the microwave and give it a good stir
  • You can now add your favourite toppings, be it fruits, chocolate chips or syrups

All these go wonderfully with the bowl of oats!

Our favourite Indian Sportswomen share their favourite oats recipes

Good nutrition is a prerequisite for fitness. Like they say, you are what you eat. A good, wholesome and healthy diet provides fuel for both body and soul and facilitates the pursuit towards the ultimate fitness goals.

Given the hectic lifestyle and high nutrition requirement of sportspersons, what can be that one superfood that gives them an instant dose of goodness? Going by what we gathered from our recent interactions with Indian sportswomen for ‘The Locker Room‘ campaign, oats came out as the most preferred choice.

Oats are an amazing source of protein and energy and a powerhouse of nutrients. They are extremely versatile and can be easily used for breakfast, lunch or dinner. They are also very easily accessible. To add to it, rich in zinc and magnesium (which are anti-cramp vitamins and minerals), oats are one of the best whole food options for women who suffer from painful menstrual cycles.

Not only did the spokespersons from the four Indian women’s teams (Ice Hockey, Rugby, Kabaddi, Football) that we reached out to hail oats as the ultimate superfood but also shared with us their favorite oats recipes.

Read on for the scrumptious oats recipes shared by them:

Ngangom Bala Devi, Indian Women Football Team’s captain

Whenever we attend camps, we need power packed diets. We require wholesome and nutrient loaded meals and oats offer it all,
shares Bala.

Here is the Steel Cut Oatmeal Recipe as shared by her:


  • 1 cup steel-cut oats
  • 1 cup milk
  • 2 cups water
  • 1/4 tbsp kosher salt
  • 1/2 tbsp ground cinnamon
  • 2 tbsp honey
  • Toppings of your choice (fresh fruit, slivered almonds, nut butter etc.)


Combine steel-cut oats, milk, water, salt, and cinnamon in a saucepan. Bring them to a boil, then reduce the heat to low. Keep it uncovered and simmer for 15 to 20 minutes. Stir occasionally until the desired thickness is achieved. Remove from heat and let cool slightly. Drizzle each serving of the dish with 1/2 teaspoon honey and add additional toppings before serving.

Payel Chowdhury, Indian Women Kabaddi Team’s captain

Payel says, “Our federation ensures that all our dietary and nutrition needs are fulfilled. We are provided with the best quality and healthy food. Oats are my personal favourite.”

Here is the Oats Flour Savoury Pancakes recipe as shared by her:


  • ⅓ Cup Oats flour
  • 2 Tablespoons Semolina (Rawa)
  • 2 Tablespoons Chickpea flour (Besan)
  • ¼ tbsp Turmeric powder
  • ¼ tbsp Red chilli powder
  • ¼ tbsp Coriander powder
  • 1 Green chilli chopped
  • ¼ Cup Non-fat plain yogurt or curd
  • 1 Garlic clove (grated)
  • ¼ Cup carrot (grated)
  • ¼ Cup capsicum (chopped)
  • ¼ Cup onion (chopped)
  • ½ tbsp Salt


Mix all the ingredients. Add water as needed and make a batter that is not very thin or thick in consistency. Grease a nonstick skillet with coconut oil and place over medium heat. Drop batter by ¼ cup onto skillet and spread out a bit with a bowl or a ladle. Cook until you see bubbles appearing on top (2-3 minutes). Flip cakes and cook until golden brown on the underside.

Diskit Chhonzom Angmo, Indian Women’s Ice Hockey team’s spokesperson

“Since ice hockey is a winter sport there is a shortage of vegetables. We’ve to entirely rely upon cereals, pulses & frozen meat which results in mineral deficiencies,” shares Diskit, adding, “Thus, oats come to an easy rescue.”

Here is the Overnight Oats and chia seed pudding recipe as shared by her:


  •  3 tbsp instant oats
  •  4 tbsp of milk
  •  2 tbsp chia seeds

For the topping

  • 1/2 banana
  •  a handful of raisins
  •  nuts or pumpkin seeds
  •  grated apple
  •  fresh berries or mango slices (or any fruit of your choice)
  •  raw honey or maple syrup


Place the oats, chia seeds, and milk into a jar and stir them together. Then place the lid on the jar and store it in the fridge overnight, (or for a minimum of four hours). Whenever you want to eat, add your toppings and it’s ready!

Vahbiz Bharucha, Indian Women Rugby 15-a-side Team’s Captain

“We require a balanced diet which involves equal amounts of all food nutrients. The baseline principle is eating homemade food, no junk, and less sugar intake and oats fullfill all these requirements,” says Vahbiz.

Here is the Honey Roasted Oat and Nut Granola recipe as shared by her:


  • 80g brown sugar
  • 2 tbsp honey
  • 330g rolled oats
  • 100g pumpkin seeds
  • 100g low-fat butter (melted)
  • 140g raisins
  • 40g dates (chopped)
  • 70g bananas (chopped)
  • 80g cashew nuts
  • 80g almonds


Mix sugar, honey, oats, pumpkin seeds, cashew nuts, almonds, and butter together in a mixing bowl. Spread onto a large non-stick pan and toast. Stir every 10 minutes until golden brown and crispy. Remove and allow to cool down. Add the raisins, dates, and dried bananas. Place in an airtight container. Serve with yogurt and fresh fruit.

“Nutrition is a key aspect of any sporting individuals life. Without the right nutrition, you cannot be at peak levels of performance. Sporting individuals need to be careful with what they eat and drink and need to consume healthy foods such as oats which have proven to help with performance and energy levels,” said Oateo Oats‘ spokesperson in a Twitter interaction with IWB.

He shared in yet another tweet, “Oateo has been calling for the fair and equal treatment of female athletes for a long time now. But we are extremely inspired by the stories of these women and we want to bring change. Stay tuned, as Oateo fights for the equal treatment of women in the sports arena.”

With a resolve to facilitate country’s sportswomen’s march to success, the spokesperson said, “Oateo firmly believes that an even playing field needs to be created for men and women in sports. This can be achieved by having a strong support network for our female athletes!” Thus, with their mantra “Eat Right, Feel Right, Do right,” they are putting their might and support behind these teams.

“For a woman, life is a continuous marathon and she needs a constant source of energy to ace it! She requires stamina throughout the day, be it a housewife or an office-going woman – and what’s better than oats, which is a slow-energy releasing carb,” said Raghav Gupta, founder of Oateo Oats in a recent interaction with IWB.

He added, “The major motto of Oateo Oats is ‘to reinvent oats for the modern era.’ Ditching its former image of being a mere breakfast item, we have turned oats into snacks, shakes, cookies and also made it a part of lunch and dinner.”

– Courtesy The Indian Women Blog


Oats: The Healthiest Cereal there is…

By Sandavi Maurya

Oats: The Healthiest Cereal there is…

People often believe that being healthy requires too much work. But eating healthy can be as simple as digging into a bowl of warm, delicious bowl of oatmeal. Not only is the humble grain naturally gluten-free, but also high in fibre and antioxidants, offering you more health benefits than you could possibly imagine getting out of a 3-minute-meal!

Today’s fast paced life calls for instant meals, and quick fixes, and oats is probably your best bet!

Rolled, Instant, Steel Cut? Which One’s Which?

Oat – scientifically known as Avena Sativa is one of the world’s most ancient whole-grains. Whole oat grains are called oat groats, and look a lot like wheat. Interestingly, oats require careful observation during manufacturing, because the slightest change in the process could lead to a whole different variation of processed oats!

On a scale of 1 – 10 of processing, you could say that whole-grain oat groats are a ‘1’ because they are least processed, while instant oats, which are surprisingly just as nutritious, are at a ‘10’.

Rolled Oats vs Steel-cut Oats: What’s the Best Pick?

For any type of oats, the first step is the same, removing the inedible outer covering of the grain known as the husk. The next steps of the process determine the type of oats made.

Is It Rolled Oats?

Rolled oats made by dehusking and steaming oat groats. They are then  flattened using heavy rollers into flat flakes which reduces the cooking time.

Being pre-cooked with steam is another reason for shorter cooking time. Steaming also helps preserve the healthy fats inside oats giving them the incredibly creamy texture.

Is It Steel-cut Oats?

If you have wondered why steel-cut oats have this brutal name, it’s simply because they’re made by cutting oat groats into small pieces using steel blades. Steel-cut oats are the least processed in comparison and take more time to cook than rolled oats, an average of 25-30 minutes, give or take.

Steel-cut oats, unlike rolled oats, are thick and have a very chewy texture, along with a slightly nutty taste profile. It’s a great alternative for quinoa or couscous for salads!

Which Oats Variant is more Nutritious?

Since oats come in various forms, you might be curious to know which one best suits your nutrition needs. The table below should help you, which compares the nutritional values of 100 grams of rolled and steel-cut oats.

Rolled OatsSteel-cut Oats
Carbohydrates67.7 g68 g
Fat6.52 g7 g
Protein13.15 g13 g
Dietary Fiber10.1 g10 g
Sugar0.99 g1 g

You can clearly notice how there’s barely any difference between the two types of oats. The nutritional differences are negligible. The best part about oats is that since oats do not go through any additives or preservative stages in the manufacturing plants, just rolling, steaming and toasting, they hold the nutritional intensity across all varieties!.

What Do You Enjoy?

Well, here comes the part where personal tastes and preferences come into play! Your bowl of oats should definitely be a meal you look forward to! So, consider the points to take your best pick and head over to oateo.com to stack up your kitchen cabinets the healthiest grain there is!

Oateo Oats has launched the first-of-its-kind digital contact tracing software in the country to prevent the spread of coronavirus!

Oateo Oats, Sri Lanka’s leading oats brand has launched the first-of-its-kind digital contact tracing software in the country to prevent the spread of coronavirus.

With the Covid-19 vaccine still months away, contact tracing is considered to be an essential part of preventing subsequent infections during this epidemic. Oateo’s digital register works as a proactive measure to trac-e (possible) contaminants of the virus if a positive case is recorded in the facility.

The software device was installed in their milling facility in August 2020. It’s contactless cloud-based interface completely eliminates the need for physical data entries and records essential information required for contact tracing.

Every visitor is sanitized at the gate after which they receive a pin or QR code on their verified phone number, which acts as an entry pass. The software also notes the exact body temperature of the visitor during the time of entry and exit, preventing the entry of anyone who fails to meet the temperature requirements. Before entry, a high-resolution photo of the visitor is also captured and saved in the software to simplify the process of contact tracing. Furthermore, only a restricted number of visitors are allowed on a priority basis within the premises while following norms of social distancing.

Oateo Oats has flourished under its parent company Aussee Oats Milling – one of Asia’s largest oat mills since 2014, bringing premium oat offerings to the market. Striving to strike a balance between quality, taste, sustainability, and value-for-money, the brand’s products have amassed a huge following in Sri Lanka and promises the same in other parts of the world.

The installation of the contact tracing software comes as a natural progression to their safety and hygiene protocol, aiming at safeguarding both staff and consumers during the ongoing efforts to prevent Covid-19.

Speaking about the initiative, CMO Mr. Raghav Gupta said,

We have always been ahead of the curve when it comes to safety and hygiene. We are the first brand in Sri Lanka to initiate a virtual register on our premises, to ensure the safety of our staff and also customers, preventing any chance of a Covid-19 outbreak in our facility.

This software is in addition to the facility’s already existing contactless, automated production system which further reduces the risk of the virus transmitting via Oateo products.

Oateo Oats collaborated with Zomato Feeding India to distribute oat flour to 180 families!

Oateo Oats, a brand by Sri Lankan oat mill Aussee Oats Milling collaborated with Zomato Feeding India to distribute oat flour to 180 families, on Saturday, the 29th of September.

As a part of the initiative, the brand distributed over 90 kilos of oat flour to 180 families in areas surrounding Bandra East railway station with the help of Feeding India, which is a Zomato initiative.

The activity which was a part of Oateo’s CSR project- ‘Oats for All’, aims at providing nutritious, premium quality oat-based products to those in need during the ongoing pandemic.

Speaking about the initiative, the company’s managing director Raghav Gupta said,

With this initiative, we hope to encourage healthy eating habits and strengthen immunity to combat coronavirus. With the vaccine months away, it’s imperative that we keep a close watch over our health and wellness, and eating right can be one step in that direction. Oats is one of the most nutritious grains and we hope to expose as many people to its benefits, especially right now when the need for a healthy diet & lifestyle is most necessary.

The 90+ kilos of oat flour was transported to the location by Feeding India’s vast network of volunteers successfully through their ‘Magic Wheels’ – designated food collection vans. The volunteers also observed all social-distancing norms and codes of hygiene in light of the ongoing pandemic. The oat flour was successfully distributed to families that were personally identified by the team.

About Oateo Oats

Since 2014, Oateo Oats has flourished under its parent company Aussee Oats Milling – one of Asia’s largest oat millers, bringing premium oat offerings to the market. Striving to strike a balance between quality, taste, sustainability, and value-for-money, the brand’s products have amassed a huge following in Sri Lanka aims to capture more markets.

A Look at the Surprising Origins of Muesli

The History behind Muesli you probably never knew! Loaded with dried fruit, paired with berries, full of essential nutrients – the modern Muesli boasts of many benefits.

It has even become the choice of breakfast cereal for today’s time-piched generation. But have you ever wondered, where did this muesli-madness all begin?

The Surprising Origins

While Switzerland might be renowned as the home to the alpine mountains, Swiss chocolates, and not to forget great watches, it is also the birthplace of muesli.

The word muesli is derived from the term “mus,” that means puree or porridge. Because that’s how it was meant to be! You’d be surprised to know that the current crunchy version that we see flooding our supermarket shelves, just vaguely resemble the real deal.

What’s even more ironic, is the fact that muesli was meant to be a light supper or appetizer at most and never a breakfast dish!

It all began in a Doctor’s Mind

To trace the origins of the popular breakfast cereal, we will have to step into the ​early 1900’s​, when tuberculosis was a prevalent ailment. Dr ​Maximilian Oskar Bircher-Benner, a revolutionary physician, was someone who believed that the disease could be controlled by dietary adjustments.

Dr. Bircher, who managed to survive a terrible bout of jaundice by following a rigorous diet regimen, was convinced that the same approach could be used to fight tuberculosis too.

The result of his conviction was “​Apfeldiätspeise” ​or the ‘Apple Diet Meal’, as Bircher called it. The first batch of muesli invented by the doctor was a mix of oats and nuts mixed with water, lemon juice and condensed milk and topped with raw apples.

The enterprising physician soon opened a sanatorium at the foothills of the mount Zürichberg and hundreds began pouring in to try the doctor’s miraculous diet-based wellness plan for themselves.

And since then, there has been no looking back for the humble cereal mix.