Starting your day with a bowl of nourishing oats that don't just fill you up but also fuel you with lasting energy. The versatility of oats allows them to fit into any morning routine, offering a wealth of nutrition and flavor without the need for milk. Whether you're lactose intolerant, vegan, or just looking to shake up your breakfast routine, oats can be transformed into a range of delicious, healthy meals. From sweet to savory, the options are endless, providing a perfect balance between flavor and nutrition.

With their high fiber, protein, and complex carbohydrate content, oats make for a meal that’s not only satisfying but also beneficial to your overall health. So, whether you crave a cozy bowl of oatmeal or a quick grab-and-go snack, there’s an oat-based recipe to match your lifestyle.

Oats are a nutrient-dense whole grain that provides a wealth of health benefits. They are an excellent source of fiber, particularly beta-glucan, which has been linked to heart health and improved cholesterol levels. Below is a breakdown of the key nutritional components of oats (based on 100 grams of raw oats):

Nutritional Composition (per 100 grams of raw oats)

Calories: 389 kcal

Protein: 16.9 grams

Carbohydrates: 66.3 grams

Fiber: 10.6 grams (Soluble and Insoluble)

Sugars: 0 grams

Fats: 6.9 grams

Saturated fat: 1.2 grams

Monounsaturated fat: 2.2 grams

Polyunsaturated fat: 2.5 grams

Water: 8.2 grams

Key Vitamins and Minerals

- Vitamin B1 (Thiamine): 0.76 mg (51% of the daily recommended intake)

- Vitamin B5 (Pantothenic acid): 1.35 mg (27% of daily recommended intake)

- Iron: 4.72 mg (26% of daily recommended intake)

- Magnesium: 177 mg (44% of daily recommended intake)

- Phosphorus: 523 mg (52% of daily recommended intake)

- Zinc: 3.97 mg (26% of daily recommended intake)

- Manganese: 4.9 mg (246% of daily recommended intake)

- Copper: 0.63 mg (32% of daily recommended intake)

9 Nutritional Oats Recipe You Must Try

Let’s dive into some creative, easy-to-make, and mouthwatering oat recipes that will not only add variety to your breakfast but also help you kickstart your day on a nutritious note.

Overnight Oats

One of the easiest and most convenient breakfast options, overnight oats can be prepared the night before, allowing you to enjoy a chilled and creamy meal in the morning. Combine oats with your favorite plant-based milk alternative (such as almond or oat milk) and let them soak overnight. In the morning, top with fresh fruits, nuts, or seeds for added flavor and nutrition. It’s a customizable dish that can be as simple or extravagant as you desire.

Savoury Oatmeal

For those who prefer savory flavors, savory oatmeal is a game-changer. Swap the usual water for vegetable broth to cook your oats, and then add hearty vegetables like spinach, mushrooms, and bell peppers. Finish off with a poached egg or a sprinkle of cheese for an extra protein boost. This twist on traditional oatmeal is perfect for those mornings when you crave something warm, filling, and packed with flavor.

Oatmeal Pancakes

Who says you can’t have pancakes on a healthy diet? Oatmeal pancakes are a wholesome alternative to traditional pancakes, using oats as the base ingredient. Mix oats with a plant-based milk alternative, baking powder, and a touch of sweetness to create a batter. Cook them on a griddle until golden brown and serve with your favorite toppings like fruits, nuts, or a drizzle of maple syrup. These pancakes provide a satisfying way to indulge without guilt.

Oatmeal Cookies

Breakfast doesn’t have to be boring, and oatmeal cookies are proof of that. Made with oats, a plant-based milk alternative, and natural sweeteners like honey or maple syrup, these cookies are soft, chewy, and perfect for a morning treat. Add in some raisins or chocolate chips for extra indulgence, and pair with a cup of coffee or tea for a delightful breakfast experience.

Oatmeal Smoothie

If you’re short on time but still want a nutrient-dense meal, an oatmeal smoothie is the way to go. Blend oats with your favorite fruits, plant-based milk alternative, and optional add-ins like spinach or protein powder for a breakfast that’s both quick and energizing. This smoothie will leave you feeling full and ready to take on the day.

Oatmeal Energy Balls

For a grab-and-go option, oatmeal energy balls are a fantastic choice. Combine oats, nut butter, and a sweetener of your choice, then roll into bite-sized balls. These energy-packed snacks can be stored in the fridge, making them a convenient breakfast or mid-morning snack that will keep you satisfied until your next meal.

Oatmeal Chia Pudding

If you enjoy a thicker, pudding-like texture, oatmeal chia pudding is the perfect solution. Combine oats, chia seeds, a plant-based milk alternative, and a sweetener in a jar, and let the mixture sit overnight. In the morning, you’ll have a creamy, nutrient-dense pudding that’s as delicious as it is healthy.

Oatmeal Breakfast Bowl

A simple yet versatile option, the oatmeal breakfast bowl allows you to get creative with toppings. Start with a base of cooked oats and then add an assortment of fruits, nuts, seeds, or yogurt. Drizzle with honey or maple syrup for sweetness, and you’ve got a breakfast that’s not only nutritious but also tailored to your personal tastes.

Oatmeal Granola

For a crunchier breakfast, try oatmeal granola. Mix oats with nuts, seeds, and a sweetener like honey, then bake until golden brown. This granola can be enjoyed with yogurt, fresh fruit, or a plant-based milk alternative. It’s a satisfying and crunchy option for those who like to start their day with a heartier meal.

Health Benefits

1. Heart Health: Oats are high in beta-glucan, a soluble fiber that helps lower LDL cholesterol levels, reducing the risk of heart disease.

2. Blood Sugar Control: The complex carbohydrates in oats break down slowly, which helps in maintaining steady blood sugar levels, making oats ideal for people with diabetes or those looking to prevent blood sugar spikes.

3. Digestive Health: The high fiber content aids in digestion and helps prevent constipation.

4. Weight Management: Oats can promote satiety, helping with appetite control and weight management.

5. Rich in Antioxidants: Oats contain avenanthramides, a unique group of antioxidants that have anti-inflammatory properties and may help lower blood pressure.

Oats are much more than a simple breakfast ingredient—they’re a versatile canvas for creating meals that are as nutritious as they are delicious. Whether you prefer them in a smoothie, pancake, or even as a savory dish, oats offer endless possibilities for starting your day on a healthy note. These recipes allow you to explore the full potential of this humble grain, offering a range of flavors and textures that will keep your mornings exciting and wholesome.

We have always bee advised to go with the flow and when it comes to diet, the flow means to opt for seasonal fruits. Now that summers are here too in the US, it is the season for stone fruits. The markets will be flooded with stone fruits, and they are of course worth indulging in.

More than the taste, it also has health benefits. What are those?

Stone Fruit - What Are Those?

As per the University of Florida's Horticultural Sciences Department, stone fruits are fruits with edible flesh on the outside and a stone, which is also known as the pit, which protects its seed from the inside.

These fruits are called drupes and they include peaches, nectarines, cherries, plums, and apricots. As per a 2024 report from the US Department of Agriculture (USDA), the demand for these fruits have been on the rise globally and in the US.

What Are The Health Benefits?

Cherries

As per the US Department of Agriculture, cherries have a high calorie count. In one cup of cherries, around 154 grams, 97 of it makes up for calories. It has 25 grams carbs, 2 grams protein and no fat.

It is also a good source of vitamin C, copper, magnesium, manganese, and vitamin B6 and potassium.

It is also rich in antioxidants which helps in protecting your cells from damage caused by free radicals and also reduces inflammatory processes that can put your body at risk of chronic disease.

Peaches

As per a 2014 study published in journal PLOS One, titled Archaeological Evidence for Peach Cultivation and Domestication in China, peaches have been around the world from as far back as 6,000 BC.

The USDA notes that they are low in calorie, contains carbs, protein, no fat, and also has 19% of vitamin C from recommended daily intake (RDI), 11% RDI of vitamin A, and 10% RDI of potassium.

Research, including a 2018 study published in journal Nutrients, titled Dietary Carotenoid Intakes and Prostate Cancer Risk, a 2015 study published in journal Food & Nutrition Research, titled Carotenoids: Potential allies of cardiovascular health? and a 2014 study titled Dietary intake of carotenoids and risk of type 2 diabetes, provide that peach in fact can protect against heart disease, type 2 diabetes, and certain cancers, including the prostate cancer.

Plums

The USDA notes that plums have calories, carbs, protein but no fat. It provides 20% RDI of vitamin C, 10% RDI of vitamin A, and 10% RDI of vitamin K.

They are also high in anti-inflammatory antioxidants, including phenolic compounds, which protect your cells from being damaged by the free radicals.

Lychee

The USDA notes that they are rich in calories, contain carbs, protein, and a bit of fat. They are a high vitamin C source, providing 226% of the RDI. They also provide 7% RDI for folate and 10% for vitamin B6.

Apricots

The USDA notes that they contain calories, carbs, protein and no fat, providing 27% RDI for vitamin C, 64% for vitamin A, and 12% for potassium.

Note: All these fruits also contain fiber between 2 to 3 grams. Before consuming any stone fruit, please consult your doctor to ensure you are not allergic to any of them and to better understand how can it help you.

A new study published in BMJ Nutrition Prevention & Health has found that low-calorie or restrictive diets may be associated with a higher risk of depressive symptoms, particularly in men and people who are overweight or obese. The findings challenge previous research and highlight the potential mental health costs of calorie-cutting diets, especially when followed without proper nutritional guidance.

Healthy vs. Unhealthy Diets: What We Know

Traditionally, diets rich in whole foods—such as fruits, vegetables, whole grains, nuts, lean proteins, and fish—are linked to lower risks of depression. On the other hand, diets high in ultra-processed foods, refined sugars, saturated fats, and processed meats are associated with a greater risk of mental health issues. However, not all diets fit neatly into these categories, and many people follow restrictive eating plans for various health reasons. This new study set out to explore whether these restrictive diets themselves may be linked to depressive symptoms.

The Study: Diet Patterns and Depression Scores

Researchers analyzed data from 28,525 adults who participated in the US National Health and Nutrition Examination Survey (NHANES) between 2007 and 2018. Participants also completed the PHQ-9 questionnaire, a standard tool used to assess the severity of depressive symptoms.

About 8% of participants reported depressive symptoms. Diet types were grouped into four categories:

• Calorie-restrictive diets
• Nutrient-restrictive diets (low in fat, sugar, salt, fibre, or carbs)
• Established diets (such as diabetic diets)
• No specific diet

The majority—87%—were not following any specific diet. Only 8% reported being on a calorie-restrictive diet, and even fewer followed nutrient-restrictive (3%) or established (2%) dietary plans.

Key Findings: Dieting and Depressive Symptoms

The results showed that people on calorie-restrictive diets had slightly higher PHQ-9 depression scores than those not on a diet. The differences were more significant among overweight individuals and men.

Overweight individuals following calorie-restrictive diets had PHQ-9 scores 0.46 points higher.

Nutrient-restrictive diets led to a 0.61-point increase in depressive scores in the same group.

Men on nutrient-restrictive diets had higher cognitive-affective symptoms (thoughts and feelings linked to depression) compared to women.

All three diet types were associated with higher somatic symptoms (physical symptoms linked to emotional distress) in men.

Possible Explanations and Limitations

Researchers noted that participants might have inaccurately reported or classified their diets. Unlike clinical trials, real-life calorie-restricted diets often lack adequate nutrients, leading to deficiencies that could affect mental health.

The researchers suggest that poor nutrient intake, weight cycling, and physiological stress might contribute to the link between dieting and depression. They also highlight the role of nutrients like omega-3 fatty acids and vitamin B12 in supporting brain function—nutrients that may be lacking in restrictive diets.

While the effects seen in the study were modest, the findings add to growing concerns about the mental health impact of restrictive diets. Experts stress the need for well-designed studies that accurately assess diet and mental health links, particularly among vulnerable groups.

In the world full of people who are on their quest to defy aging like Bryan Johnson, we have another on the list, a 41-year-old doctor from London, Dr Mohammed Enayat. While speaking to Business Insider, the doctor, who is also the founder of the Hum2n longevity clinic said that tests which were taken some 18 months back indicated that his biological age was 24.

He has devoted his life to longevity which he says could be achieved through comprehensive routine that includes readily accessible supplements. While there is no universal test that measures one's biological age, Dr Enayat says that he used GlycanAge and TruAge PACE tests. These tests measure the chronic inflammation and then determine one's biological age.

What Works In Anti Aging?

Dr Enayat shared that he had been monitoring his health closely form the last seven years. He is also using wearable technology like an Oura ring, which is a smart ring that is used to track sleep and physical activities. He also recommended using fitness device which can help one monitor the physiological data, which includes heart rate, respiratory rate and resting heart rate, for this, he used a Whoop strap.

He had also been regular with his full body tests which included regular blood, urine, and microbiome tests. What has helped him is also his regular intake of supplements, which he has consistently taken and considers them as his "core".

"While I believe these supplements have supported my biological age reversal, I credit them as one component in a much broader framework," he told to Business Insider.

What Supplements Does The Doctor Use To Reverse His Age?

Dr Enayat shares a list of supplements that he uses in his journey to reverse his biological age. The first one on his list is vitamin B and folate supplement. He shares that he consumes it due to its "methylation gene defect". It causes high, pro-inflammatory homocysteine levels and in order to bring it down, he has to be on a good B complex and a folate supplement.

He also emphasized on the magnesium supplement. He revealed that his natural levels are already below the recommended levels, due to his dietary intake. In order to compensate that, he opts for magnesium bisglycinate, which is a form better known for absorption. "It works really well to bring my levels up," he shares.

Furthermore, magnesium is also beneficial for bone health, blood sugar regulation, and muscle function. They are also found in foods like legumes and leafy greens.

Lastly, he credits his age reversal to omega-3 fatty acid supplements. He reveals that even in this parameter, his natural levels are low.

Omega-3 fatty acids are present in fish and chia seeds. They have been linked with an improved heart health, reduced inflammation, and lower blood pressure.

In fact, in a recent study, published in Nature Aging, which involved 777 participant, it was revealed that daily gram consumption of omega-3 fatty acid was in fact, associated with lower "biological ages".