Is Masala Oats Good for Weight Loss? Here’s What Experts Say

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Is Masala Oats Good for Weight Loss? Here’s What Experts Say Blog – HealthifyMe Blog – HealthifyMe – The definitive guide to weight loss, fitness and living a healthier life.

Oats have taken the health world by storm in the last few years, becoming the ultimate go-to food for health enthusiasts. From creamy overnight oats to comforting oats porridge, people have embraced oats as the star ingredient in their meals. And regarding Indian taste preferences, one particular oatmeal variation has won hearts all over – Masala Oats. It’s the perfect combination of flavours that cater to our desi palate while providing various health benefits.

Regarding weight loss, people are constantly looking for food options that they can incorporate into their diets without sacrificing taste. And guess what? Masala Oats have quickly become a crowd favourite in this regard. But wait a minute, aren’t weight loss foods supposed to be bland? That’s the question lingering in everyone’s mind – “Is Masala Oats good for weight loss?” The following sections of this article will delve into this question and determine whether Masala Oats can genuinely aid your weight loss journey without compromising on flavour.

Nutritional Value of Oats

Oatmeal is quite versatile, and it comes in different forms. One such is masala oats, a yummy, mouthwatering, savoury breakfast or a snack. Masala oats can be an excellent addition to a weight-loss diet due to their high fibre content, low-calorie count, and potential to keep you full and satisfied for extended periods. However, one must choose plain oats and avoiding flavoured or pre-packaged options that contain added sugar or unhealthy ingredients is essential.

According to USDA, 100 grams of uncooked oats contain the following nutrients.

Energy: 379 kcalCarbohydrates: 67.7 gProtein: 13.15 gFat: 6.52 gFibre: 10.1 gPhosphorus: 410 mgZinc: 3.64 mgCalcium: 52 mgMagnesium: 138 mgPotassium: 362 mgFolate: 32 µgVitamin K: 2 µgSelenium: 28.9 µg

Oats for Weight Loss: The Connection 

Starting your day with a bowl of oats isn’t just a delicious choice; it’s a smart one too. Rich in nutrients that promote overall health, oats have a lot to offer. Let’s explain why oats are an excellent option for weight loss and how they can benefit you.

High in Nutrients

According to research, oats are excellent for weight loss. Oats are a powerhouse of vitamins and minerals, providing your body with essential nutrients to keep you healthy and energised. Unlike sugary cereals that give you a temporary energy boost before leaving you drained, oats offer a gradual and steady release of energy throughout the morning.

Fibre for Digestive Health

Oats are an excellent source of dietary fibre, which helps maintain a healthy digestive system. Research suggests that dietary fibre can aid in weight loss by reducing appetite. Additionally, it can act as a prebiotic, nourishing the beneficial bacteria in your gut and contributing to a healthier microbiome.

Promotes Satiety

Thanks to their high fibre and protein content, oats are a satisfying cereal that can help you feel fuller for longer. In addition, it can prevent overeating and help control hunger levels, supporting your weight loss efforts. One specific type of soluble fibre found in oats, called beta-glucan, has been shown in various studies to aid in weight loss. Moreover, oats have a high amount of protein. Research shows that protein enhances the weight loss process.

Stable Blood Sugar Levels

Choosing foods that promote a healthy microbiome is crucial for weight loss and overall well-being. For example, oats’ fibre content can reduce the rate at which sugar enters your bloodstream, leading to more stable blood sugar levels. This benefit is especially significant for individuals with diabetes but can benefit everyone.


Oats are a fantastic weight-loss choice due to their rich nutrient profile. They provide essential vitamins and minerals while offering a healthy dose of fibre to keep your digestive system in check. In addition, with their ability to promote satiety during meals and support weight loss efforts, oats, especially those containing beta-glucan, are a valuable addition to a balanced diet. 

Benefits of Oats Beyond Weight Loss

Oats have gained popularity in recent times as a weight-loss food. However, there are many other benefits of consuming oats. Given below are the benefits.

Regulating Blood Sugar Levels

Oats are suitable for people with diabetes due to their low glycemic index (GI) rating. It means they do not cause a rapid spike in blood sugar levels. Instead, research shows that consuming oats can help lower blood sugar levels.

Lowering the Risk of Heart Disease

Low-density lipoprotein (LDL) is a type of cholesterol that can increase the risk of heart disease. On the other hand, oats have a high fibre content and are also a good source of antioxidants, which can lower inflammation in the body and the risk of free radical damage to cells and blood vessels. It, in turn, can reduce the risk of heart disease.

Improving Gut Health

Fibre in oats may encourage the development of good intestinal microbes. As a result, it can improve gut health. In addition, it can reduce the risk of digestive disorders such as constipation.

Encouraging Regular Bowel Motions

According to research, fibre makes stools bulkier, making them easier to pass and encouraging regular bowel motions. In addition, it can prevent constipation and promote overall digestive health.


Oats have many health benefits beyond weight loss. For example, they significantly benefit people with diabetes, as they can regulate blood sugar levels. Oats are also rich in antioxidants, which can lower the risk of free radical damage to the cells, reduce blood pressure and improve gut health. Additionally, oats can prevent constipation and encourage regular bowel motions. 

How Much Masala Oats Should You Consume for Weight Loss?

Regarding weight loss, the common question is, how much Masala Oats should you consume? Unfortunately, the answer is not as simple as one size fits all. The quantity of oats for weight reduction depends on a person’s body type, lifestyle, and exercise routine.

The serving size of masala oats will include the addition of 50 gm or  1/2 cup of raw oats, along with seasonal veggies of your choice, per day. This amount is optimal to stabilise blood sugar levels, promote satiety, and reduce fat and carb absorption. One can eat Masala Oats for weight loss around breakfast or dinner. However, it is essential not to consume more than 250 grams of oats daily. Excessive consumption may lead to constipation, gas, other intestinal problems, muscle mass shedding and malnutrition.


Masala Oats can be a great addition to any weight loss diet plan. A daily serving of 50 g, or half a cup, is optimal for weight loss. However, making a healthy masala mix that does not contain excessive amounts of salt, sugar, or unhealthy fats is also essential. As always, it’s best to consult a healthcare professional or registered dietitian to determine what amount of Masala Oats is best for your needs and dietary goals.

Ways to Include Oats in Your Diet

You can use masala oats as a filling in your sandwichesA bowl of masala oats is an ideal breakfast option You can have air-fried masala oats tikki/cutletMasala oats bread roll can be a delicious snack item for eveningsYou can also include masala oats and scrambled eggs


You can include masala oats in many ways. Some best ways include using masala oats as a filling in your sandwich or bread rolls, air-frying masala oats tikki, masala oats scrambled eggs. 

Best Masala Oats Recipes for Weight Loss

Easy homemade masala oats

Ingredients –

1 cup of oats

2 ½ cup of water

1 ½ cup of chopped mixed vegetables (carrot, beans, cabbage, capsicum, peas)

1 chopped tomato

1 medium sized chopped onion

1 teaspoon of lemon juice

1 inch piece ginger chopped

1-2 green chilies chopped

½ teaspoon cumin seeds

1 teaspoon coriander powder

½ teaspoon turmeric powder

1 tables spoon finely chopped coriander

1 teaspoon oil

Method –

Heat oil in a pan. Add cumin seeds and let them crackle.

Add the ginger, green chillies and saute for few seconds.

Add the onion and saute for a minute.

Add the chopped vegetables, tomato, salt and all the masalas. Saute for 2 minutes on low flame.

Add the water and let it come to a boil.

Add in the oats, stir and cover with a lid. Let it cook for 2 minutes.

Turn off the gas and serve hot garnished with lemon juice and coriander leaves.

Masala Oats Khichdi

Servings: 2

Total Time: 20 minutes 


Coconut oil: ½ tbspCumin seeds: 1 tspBay leaf: 1Chopped onions: ⅓ cupGinger: ½ tsp (chopped)Green chillies: ½ tspTomatoes: ⅓ cup tomatoesCarrots: ⅓ cupGreen peas: ⅓ cupMoong dal: ⅓ cupOats: ⅓ cupTurmeric: ¼ tspRed chilli powder: ¼ tspSalt: to tasteCoriander leaves: 2 tbsp


In a pressure cooker, heat oil and add bay leaf and cumin. After the seeds crackle, add chopped onions, ginger, and green chillies and saute for a few seconds.  Next, add chopped tomatoes and saute until they soften. Add chopped mixed veggies and add moong dal.Next, mix oats, turmeric powder, red chilli powder, and salt. Cover the cooker and let it cook for 8-9 minutes. Remove the lid after the pressure settles down.Serve hot with a side of curd or raita.

Masala Oats Idli

Servings: 2

Total Time: 40 minutes


Instant oats: 1 cupSesame oil: 1 tbspMustard seeds: 1 tspUrad dal: ½ tspChana dal: 1 tspCurry leaves: 5-10Cumin seeds: 1 tspGinger and garlic paste: 1 tspCarrot: ½ cup (grated)Turmeric powder: ¼ tspSemolina: ½ cupSalt: to tasteCurd: ½ cupWater: ½ – ¾ cupCoriander leaves: 2 tbsp


Start by dry roasting the instant oats over low heat until they dry out. Then, coarsely powder it after it cools down.Heat sesame oil in a pan. Include curry leaves, cumin seeds, mustard seeds, urad dal, and chana dal. Let them start to crackle.Add the grated carrots and ginger-garlic paste next. Mix. Add the turmeric powder and cook for one or two minutes.Stir in the oat powder. Take out, then set aside to cool.After completely cooling the mixture, combine it with salt, curd, and half the water in a large bowl. Mix thoroughly. If it is too dry, add extra water. Set aside for at least 20 minutes of rest.Grease the idli mould with oil. Pour the batter in the moulds and steam for 10-15 minutes.Remove from mould and serve hot with your favourite chutney.

HealthifyMe Suggestions

Try making Masala Oats Tikki! Start by dry roasting one cup of rolled oats until they turn slightly brown and fragrant. Then, in a mixing bowl, combine the roasted oats with mashed sweet potato, finely chopped onion and grated carrot, coriander leaves, ginger-garlic paste, garam masala powder, and salt to taste. Mix everything well to form a dough. Shape the dough into small tikkis and cook them in a nonstick pan. Shallow fry them until they become golden brown and crispy. Each tikki contains only 50-60 calories, making it an ideal choice for weight loss enthusiasts. Enjoy the delicious tikkis guilt-free while working towards your weight loss goals!

The Final Word

Incorporating masala oats into your weight loss diet can be a flavorful and nutritious choice. With its high fibre content, low-calorie count, and ability to promote satiety, masala oats can support your weight loss efforts without compromising taste. Remember to choose plain oats and use a healthy masala mix to maximise the benefits. 

Whether you enjoy masala oats in khichdi, upma, or idli form, these delicious recipes can add variety to your meals while helping you achieve your weight loss goals. So indulge in the goodness of masala oats and embark on a flavorful journey to a healthier you.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions (FAQs)

Q: What are masala oats, and how does it aid in weight loss?

A: Masala oats are a savoury variation of oatmeal flavoured with spices commonly used in Indian cuisines, such as turmeric, cumin, and coriander. It aids in weight loss due to its high fibre content, low-calorie count, and ability to keep you full for extended periods, reducing the likelihood of overeating.

Q: How often should I consume masala oats to achieve weight loss?

A: To achieve weight loss with masala oats, consuming a daily serving of 50 grams or half a cup is recommended. This quantity stabilises blood sugar levels, promotes satiety, and reduces fat and carbohydrate absorption. It can be consumed during breakfast or dinner, but it’s important not to exceed 250 grams of oats per day to avoid potential side effects and ensure proper nutrition. 

Q: What are the nutritional benefits of masala oats that make it a good option for weight loss?

A: Masala oats have several nutritional benefits, making them an excellent weight-loss option. They are high in dietary fibre, which aids digestion, reduces appetite, and promotes a healthy gut microbiome. Oats also provide essential nutrients such as protein, vitamins (including folate and vitamin K), minerals (such as phosphorus, zinc, calcium, and magnesium), and antioxidants. Additionally, their low glycemic index helps maintain stable blood sugar levels.

Q: Is consuming masala oats alone enough for weight loss, or do I need to combine it with other foods?

A: While masala oats can be beneficial for weight loss, combining them with other nutritious foods is recommended as part of a balanced diet. Incorporating a variety of fruits, vegetables, lean proteins, and healthy fats will ensure a well-rounded nutrient intake. Focusing on overall dietary patterns is essential rather than relying solely on a single food for weight loss.

Q: How many calories does a serving of masala oats contain, and is it a low-calorie food option?

A: Oats are low in calories, making them a suitable food option for weight loss. The exact calorie count may vary depending on the specific brand and preparation method, but masala oats can be considered a relatively low-calorie food choice.

Q: Can consuming masala oats help in reducing belly fat specifically?

A: Masala oats can aid in weight loss by promoting satiety, reducing appetite, and stabilising blood sugar levels. Combined with a balanced diet and regular exercise, oats can contribute to weight loss, including reducing belly fat.

Q: What are the potential side effects of consuming masala oats for weight loss?

A: Masala oats can improve your health, but start with a small portion and then gradually increase it to the desired serving size. Excessive consumption of oats or flavoured/pre-packaged options that contain added sugar or unhealthy ingredients may lead to constipation, gas, and other gastrointestinal issues. Therefore, consuming masala oats in moderation and choosing plain oats without unhealthy additives is essential.

Q: Can masala oats be consumed by people with dietary restrictions, such as gluten-free or vegan diets?

A: Masala oats are safe for people with dietary restrictions such as gluten-free or vegan diets. However, it’s essential to check the ingredients and choose brands that cater to specific dietary needs. Some pre-packaged masala oats may contain gluten or animal-derived ingredients, so reading the labels carefully is essential. Alternatively, one can prepare homemade masala oats using gluten-free and vegan-friendly ingredients.

Q: How does the preparation of masala oats affect its weight loss benefits?

A: Masala oats are healthy and a fantastic weight-loss food option. However, make sure you do not use any unhealthy method, for example, deep-fried or pan-fried. Some best ways to consume oats include oats porridge, oats pancakes, smoothies, oats muffins, oats khichdi, etc. 

Q: Are there any specific brands of masala oats that are recommended for weight loss purposes?

A: It is best to choose plain oats and avoid flavoured or pre-packaged options that contain added sugar or unhealthy ingredients. When selecting a brand, it’s advisable to read the labels and choose those that align with your dietary goals and preferences.

Research Sources

1. Data by the US Department of Agriculture on oats |FDC ID: 1101825|

2. Li X, Cai X, Ma X, Jing L, Gu J, Bao L, Li J, Xu M, Zhang Z, Li Y. Short- and Long-Term Effects of Wholegrain Oat Intake on Weight Management and Glucolipid Metabolism in Overweight Type-2 Diabetics: A Randomized Control Trial. Nutrients. 2016 Sep 7;8(9):549. DoI: 10.3390/nu8090549. PMID: 27618090; PMCID: PMC5037534.

3. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.,intake%20also%20correlates%20with%20mortality.

4. Free, Marcus & Motiei-Langroudi, Rouzbeh & Juravin, Don. (2020). Beta Glucan Effects on Weight Reduction, Cravings and Diabetes in GLOBESITY Bootcamp for the Obese. 10.5281/zenodo.3964416.,-%E2%97%8F&text=%E2%97%8F-,Beta%20Glucan%20causes%202.2%20lbs%20(1%20kg)%20weight%20loss%20per,et%20al.%2C%202011)

5. Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein’s role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. DoI: 10.1017/S0007114512002589. PMID: 23107521.

6. Hou Q, Li Y, Li L, Cheng G, Sun X, Li S, Tian H. The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Nutrients. 2015 Dec 10;7(12):10369-87. doi: 10.3390/nu7125536. PMID: 26690472; PMCID: PMC4690088.

7. Harvard School of Public Health

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