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Soak the oats
Soak the oats in water for atleast half an hour.
Oat Paal
Oat Paal has 148.4 calories per serving (1 Glass) — that's 61.8 calories per 100g. It provides 4.1g protein, 28.5g carbs, and 2g fat. With a low glycemic index (GI: 30), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.7g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Oat Paal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Glass (240 g)
- Calories148.4 kcal
- Carbs28.5 g (113.9 kcal)
- Protein4.1 g (16.5 kcal)
- Fats2.0 g (18.0 kcal)
Nutrition Label
Oat Paal
- Serving Size1 Glass (240 g)
- Calories148.4 kcal
- Carbs28.5 g
- Fiber4.7 g
- Sugar6.0 g
- Protein4.1 g
- Fat2.0 g
- Saturated fat0.4 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat0.7 g
- Cholesterol0.0 mg
- Sodium2.2 mg
Nutrition per 100g
- Calories61.8 kcal
- Carbs11.9 g
- Fiber2.0 g
- Sugar2.5 g
- Protein1.7 g
- Fat0.8 g
- Cholesterol0.0 mg
- Sodium0.9 mg
1 serving = 240g
Cooking time: 10 minutes
Serves: 1 persons
Ingredients
Raw oats
2 Table Spoon
Dates processed
10 Grams
Water
200 Milliliter
Cinnamon
2 Grams
Instructions
1
2
Strain the liquid and have it chilled
Add the oats, dates and water to a blender and blend on high for 2-3 mins until all the oats are finely ground. Pour into a nylon milk bag / cheesecloth with a large bowl underneath. Squeeze all of the moisture out using your hands and then stir in the cinnamon.Enjoy oats milk chilled.
Glycemic Index
30 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Oat Paal | Almond milk | Badam ka doodh | Badamer Dud |
|---|---|---|---|---|
| Calories | 148.4 kcal | 216.8 kcal | 216.8 kcal | 216.8 kcal |
| Carbs | 28.5 g | 9.2 g | 9.2 g | 9.2 g |
| Protein | 4.1 g | 5.7 g | 5.7 g | 5.7 g |
| Fat | 2 g | 17.5 g | 17.5 g | 17.5 g |
| Fiber | 4.7 g | 5.6 g | 5.6 g | 5.6 g |
| Sugar | 6 g | 6.3 g | 6.3 g | 6.3 g |
| Sodium | 2.2 mg | 1 mg | 1 mg | 1 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 148.4 kcal per serving, this is an excellent choice for weight management. The 4.7g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 4.7g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Muscle Gain
Low protein content (4.1g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (30) with 4.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production.
Portion Guidance
Weight Loss
1 Glass (~240g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Glass (~240g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Glass (~240g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Glass (~240g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Oat Paal stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (296.8-445.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Oat Paal contains 148.4 kcal (4.1g protein, 28.5g carbs, 2g fat). That's 61.8 kcal per 100g. You can track exact portions in the Hint app.
At just 148.4 kcal per serving, this is an excellent choice for weight management. The 4.7g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 4.7g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Oat Paal has 4.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Oat Paal is light enough for dinner at 148.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Oat Paal is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (30) with 4.7g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
