How many calories does one serving of Oats and Dates Kheer have?

One serving of Oats and Dates Kheer gives 171 calories. Out of which carbohydrates comprise 61 calories, proteins account for 24 calories and remaining calories come from fat which is 65 calories.  One serving of Oats and Dates Kheer provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Oats and Dates Kheer recipe. An interesting and off-beat kheer made with oats and dates, this is sure to satiate your cravings in a smart and healthy way. The Oats and Dates Kheer does not use any sugar. Instead, it derives a pleasant and balanced sweetness from dates. It might not be as sweet as regular kheers but will surely strike the right chord with your taste buds! 

Is Oats and Dates Kheer healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), 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?

Dates (Khajur) : 1 cup of dates (90 gm) gives around 8.05 gm of fiber and will lower down the cholesterol level and will also aid in weight loss. A cup of dates contain 703 mg of potassium (14.95% of RDA) which helps in the regulation of blood pressure and also prevents formation of kidney stones. Dates have a low glycemic index from 43 to 55 depending on the variety, so they are a boon to diabetics to satisfy their sweet tooth. See details for 8 super benefits of dates. 

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk. 

Can diabetics, heart patients and over weight individuals have Oats and Dates Kheer ?

Yes, this recipe is good for diabetics, heart and weight loss BUT use low fat milk instead of cows milk. That will reduce the fat content and make it good for diabetics, weight loss. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Dates have a low glycemic index from 43 to 55 depending on the variety, so they are a boon to diabetics to satisfy their sweet tooth.

Can healthy individuals have Oats and Dates Kheer?

Yes, this is healthy. 

Oats and Dates Kheer  is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

2. Phosphorous : Phosphorous works closely with calcium to build bones. 

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 171 calories that come from Oats and Dates Kheer?

Walking (6 kmph) = 51 mins

Running (11 kmph) = 17 mins

Cycling (30 kmph) = 23 mins       

Swimming (2 kmph) = 29 mins

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