Nutritional Facts of Healthy Oats Dosa

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Healthy Oats Dosa
Click here to view Healthy Oats Dosa recipe

How many calories does one Oats Dosa have?

One Oats Dosa gives 144 calories. Out of which carbohydrates comprise 68 calories, proteins account for 22 calories and remaining calories come from fat which is 56 calories.  One Healthy Oats Dosa provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Healthy Oats Dosa recipeIdli and Dosas need no introduction. One of the most famous South Indian breakfast or snack dishes, the dosa is quite versatile too.

Although the traditional one is made with a batter of rice and urad, there are innumerable variants using varied grains and pulses, some requiring grinding and fermentation and some being instant mix-and-cook versions.

Here is a Healthy Oats Dosa, made without any rice. It is made with fibre-rich oats and is good for diabetics . It is gluten-free and a good source of protein .

The dosa requires no soaking – you just need to blend and ferment, so it is relatively easier. The Healthy Oats Dosa tastes as good as regular dosas, especially when served with the trademark chutney and sambhar team!

Is Healthy Oats Dosa healthy?

Yes, this is healthy. Made from oats, urad dal and ghee.

Let's understand the Ingredients.

What's good.

1. Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

2. Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

3. Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Can diabetics, heart patients and over weight individuals have  Healthy Oats Dosa ?

Yes, they can. This dosa has ZERO rice used which is the main issue in dosas. 

Can healthy individuals have Healthy Oats Dosa?

Yes, this is a perfect recipe for healthy living. 

What is a healthy accompaniment to the Healthy Oats Dosa

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander. You can have this healthy coocnut chutney made from coconut and coriander or a  healthy sambar.

Coconut ChutneyCoconut Chutney

Healthy Oats Dosa is good for

1. Healthy Recipes Lifestyle

2. Weight Loss

3. Diabetic Snacks

4. Healthy Heart Snacks

5. Pregnancy snacks

6. Kids snacks

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

Healthy Oats Dosa  is high in

1. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

  Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 144 calories that come from Healthy Oats Dosa?

Walking (6 kmph) = 43 mins

Running (11 kmph) = 14 mins

Cycling (30 kmph) = 19 mins       

Swimming (2 kmph) = 25 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per dosa% Daily Values
Energy144 cal7%
Protein5.4 g10%
Carbohydrates17 g6%
Fiber3 g12%
Fat6.2 g9%
Cholesterol0 mg0%
VITAMINS
Vitamin A49.6 mcg1%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C0 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)23.2 mcg12%
MINERALS
Calcium25.9 mg4%
Iron1 mg5%
Magnesium41.8 mg12%
Phosphorus102.4 mg17%
Sodium4.8 mg0%
Potassium159.5 mg3%
Zinc1 mg10%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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