How many calories does one Ragi Oats Idli have?

One Ragi Oats Idli (35 grams) gives 47 calories. Out of which carbohydrates comprise 33 calories, proteins account for 6 calories and remaining calories come from fat which is 8 calories.  One Oats Idli provides about 2.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Ragi Oats Idli recipe makes 22 idlis. Serving size is 4 idlis per serving.

47 calories for 1 idli of Ragi Oats Idli, Cholesterol 1.1 mg, Carbohydrates 8.3g, Protein 1.5g, Fat 0.9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Ragi Oats Idli.

See ragi oats idli recipe | healthy finger millet oats idli | vegetable ragi oats idli |

A combination of Ragi and Oats together make healthy wholesome and delicious vegetable ragi oats idli. Learn how to make ragi oats idli recipe | healthy finger millet oats idli | vegetable ragi oats idli |

 This ragi oats idli is suitable to be part of an Indian Diabetic meal that can be served with Sambar and chutney for a delicious dinner. Ragi oats idli is a healthy preparation of the traditional Rava Idli typically made with just plain semolina. Here ragi flour, oats are added along with green chillies and curry leaves to make tasty idlis.

Ragi oats idli is a healthy and nutritious breakfast option that can offer a variety of health benefits.

Rajgira is rich in antioxidants, it's gluten free, good for heart and diabetics, while the Oats are rich in protein, fibre and good weight loss. The addition of oats along with ragi makes this dish nutritious and healthy for breakfast.

 pro tips to make vegetable ragi oats idli: 1. After adding fruit salt do not mix the batter vigorously. 2. You can add any mixed chopped vegetables of your choice. 3. Do not use sour curd to make this recipe.

Is Ragi Oats Idli healthy?

Yes, this idli is healthy. Made from oats, urad dal and ginger green chilli paste.

Let's understand the Ingredients.

What's good.

1. Ragi flour ( Nachni flour) : Ragi flour is high in protein and great source for vegetarians. In addition its gluten free, fiber rich food which in turn is good for diabetics and a healthy heart.  Ragi flour creates a much lower surge in sugar levels compared to wheat. Ragi is rich in Magnesium which improves insulin response by lowering insulin resistance. A must read for the 11 benefits of ragi to include in your daily diet.  

2. 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?

3. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

4. Mixed Vegetables : Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflower, carrots, cabbage, french beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation. It is good for diabetics and see all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, and have insoluble fibre to relieve constipation. Is green peas good for diabetics and see the full benefits of green peas. 

What's the problem ?

Rava (semolina, sooji) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. But once again, it’s minus the fibre which is also one of the important nutrients to maintain healthy heart. So don’t opt for just the plain rava upma… instead toss in some sprouts or veggies and limit the amount of salt used and then add it occasionally to your meals. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

Can diabetics, heart patients and over weight individuals have Ragi Oats Idli?

Yes. Oats are rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Urad dal is rich in Phosphorus and works with Calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes.

Since very little rava is used to make 22 idlis, this is not an issue.

What is a Healthy Chutney to have with Ragi Oats Idli?

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Coconut Coriander Green Chutney for Dosa, Dosa Green Chutney

Can healthy individuals have Oats Idli ?

This is healthy and much better than the traditional idli recipe. 

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. 

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. 

Ragi Oats Idli is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

4 Ragi Oats Idlis make one serving.

1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 40% of RDA.
2. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 28% of RDA.
3. Phosphorus : Phosphorus works closely with calcium to build bones. 28% of RDA.
4. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 20% of RDA.
5. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 20% of RDA.