Curried Oats with Green Beans

Article written and reviewed by Cyrus Khambatta, PhD
Published March 24, 2024

This savory dish is a delight for breakfast or lunch.

This unique dish is not only a nod to vibrant, plant-based eating but also a flavorful journey that intertwines the robust, earthy undertones of steel cut oats with the exotic, aromatic essences of yellow curry and cinnamon. By simmering these oats in coconut water, we not only infuse them with a subtle sweetness but also enhance their nutritional profile. The addition of golden raisins introduces a hint of natural sweetness, contrasting beautifully with the savory spices, while the green beans add a fresh, crisp dimension, ensuring a well-rounded dish. 

Unlock the Power of Whole Grains: Steel Cut Oats

Steel cut oats, also known as Irish oats, are a nutritious whole grain option, minimally processed by chopping whole oat groats into two or three pieces. This method preserves their natural nutrients, giving them a coarser texture and richer flavor compared to rolled or instant oats.

Rich in essential nutrients, steel cut oats are packed with vitamins and minerals such as manganese, which supports bone formation and reduces inflammation, phosphorus for bone health, magnesium for muscle movement and energy creation, and iron, crucial for oxygen transport. They also contain significant amounts of zinc for immune function, selenium for thyroid health, and B vitamins like thiamine and pantothenic acid, which aid in energy metabolism.

One of the standout features of steel cut oats is their high fiber content, which offers numerous health benefits. This includes improving digestive health, lowering bad LDL cholesterol levels, and aiding in weight management through increased satiety. Additionally, they are a good source of protein, which is essential for muscle repair and growth, and are naturally low in fat, supporting heart health.

The glycemic index (GI) of steel cut oats is lower than that of other oat varieties, typically ranging between 53 and 59, categorizing them as low-GI foods. This means they can help in maintaining stable blood glucose levels, an essential factor for people managing diabetes. Furthermore, their glycemic load (GL) is also low, considering the moderate amount of carbohydrates they contain, further enhancing their suitability for blood glucose control.

Steel cut oats offer several benefits for people living with diabetes:

  • Blood Glucose Management: The low GI and high fiber content in steel cut oats can help in moderating blood glucose levels, making them a suitable choice for people living with diabetes.

  • Heart Health: The soluble fiber in oats can help lower cholesterol levels, which is particularly beneficial for individuals living with diabetes, as they are at a higher risk for cardiovascular disease.

  • Satiety and Weight Management: The high fiber content can also help increase feelings of fullness, which can prevent overeating and assist in weight management, a crucial aspect of managing type 2 diabetes.

Green Beans: The Crisp, Nutrient-Packed Powerhouses of the Garden

Green beans, often referred to as string beans or snap beans, are a vibrant and nutritious addition to any meal. These slender, green pods pack a punch when it comes to nutritional value and health benefits, making them an excellent choice for those looking to maintain a balanced and healthy diet.

Nutritional Profile:

Green beans are low in calories but high in many essential nutrients. They are an excellent source of vitamins, including Vitamin C, which acts as a powerful antioxidant and aids in immunity, skin health, and wound healing. They also provide a good amount of Vitamin A, essential for healthy vision and immune function, and Vitamin K, crucial for blood clotting and bone health. In addition to these vitamins, green beans contain valuable amounts of minerals such as iron, essential for oxygen transport in the body, and calcium, necessary for bone strength and function.

Dietary Fiber:

One of the key components of green beans is their dietary fiber content. Fiber is essential for healthy digestion, and regular consumption of green beans can help prevent constipation, promote gut health, and may aid in weight management by providing a sense of fullness.


Green beans are rich in antioxidants, including flavonoids and carotenoids, which can help combat oxidative stress and may reduce the risk of chronic diseases such as heart disease and cancer. These antioxidants can also help reduce inflammation and support overall health.

Heart Health:

Due to their low calorie and high nutrient content, green beans are an excellent addition to a heart-healthy diet. The fiber, potassium, and other heart-healthy nutrients in green beans can help manage blood pressure and reduce the risk of heart disease.

Diabetes Management:

Green beans have a low glycemic index, making them a suitable vegetable for people living with diabetes. They can help stabilize blood sugar levels while providing essential nutrients without adding excess calories or carbohydrates.

Spice Up Your Health: The Incredible Benefits of Curry Powder

Curry is not just a culinary delight but a symphony of flavors and health benefits encapsulated in the form of curry powder. This vibrant spice blend, hailing from various culinary traditions, particularly Indian cuisine, is a mélange of spices that can transform any dish into an aromatic and flavorful experience.

Curry powder typically comprises turmeric, coriander, cumin, fenugreek, and chili peppers, among other spices. Each component brings its own set of nutrients and health benefits. For instance, turmeric contains curcumin, a compound known for its anti-inflammatory and antioxidant properties. Coriander is good for digestive health, while cumin can aid in digestion and improve the immune system.

The spices in curry powder are rich in antioxidants, which help protect the body from free radical damage. This can reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. The antioxidants in spices like turmeric, cumin, and coriander can also help mitigate inflammation, contributing to overall health and well-being.

Curry powder may have positive effects on metabolism. The spices within this blend have been associated with improved blood sugar regulation, reduced cholesterol levels, and enhanced digestion. These effects can contribute to a healthier metabolic profile, particularly beneficial for individuals with or at risk of diabetes and heart disease.

The anti-inflammatory properties of curry powder are largely due to turmeric's curcumin content. Chronic inflammation is linked to numerous health issues, including arthritis, Alzheimer's, and metabolic syndrome. Including curry powder in your diet may help reduce inflammation and alleviate symptoms of these conditions.

Some studies suggest that certain spices in curry powder, such as turmeric, may positively affect cognitive functions and mood. Curcumin, for example, has been studied for its potential to improve symptoms of depression and Alzheimer's disease.

Curried Oats with Green Beans

Beverly Verwey
Servings 1 person
Calories 570 kcal


  • 1/2 cup steel cut oats
  • 2 cups coconut water
  • 2 tsp yellow curry powder
  • 1/2 tsp ground cinnamon
  • 1 tbsp maple syrup
  • 1/4 cup golden or regular raisins
  • 1 cup green beans trimmed


  • Combine oats and coconut water in a medium pan and stir well. Add the cinnamon, curry and maple syrup. Cook on medium heat for 10 minutes or until the oats are cooked.
  • Steam the green beans until cooked but still crunchy.
  • Spoon oat mixture into a bowl and top with green beans.


Calories: 570kcalCarbohydrates: 98.9gProtein: 16.5gFat: 6.8gSodium: 83.9mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.