Yes, oats are great for health. The grain is extremely rich in fiber with low-fat content, thus making it ideal for those trying to lose weight. Not just that, every 100 grams of oats contain 3 grams of protein. It’s good for both weight loss and management. Experts also term it ideal for those suffering from diabetes. Not just that, it is also good for those with high cholesterol levels. It is because it contains beta-glucan that naturally brings down cholesterol in the body. But do you know that oat isn’t a single grain and has several types? Not just that, one type of it is good for your health while the other might not be. To know about the different types of oats and their nutritional values, Onlymyhealth spoke to Sreemathy Venkatraman, a gut health practitioner & wellness nutritionist and the founder of ‘Mitha Aahara-Eat to Live’.
Types Of Oats
Your favourite breakfast grain has the following varieties:
Steal-Cut Oats
It is whole grain oats that are cut into three to four pieces with a steel blade.
- Steal-cut oats are chewier than whole oats.
- It takes 20-30 minutes to cook it.
- You can boil it in a saucepan, pressure cook it, or cook in a slow cooker. You can also roast it before cooking for a nutty flavour.
- Advice: Do not microwave it. It’ll take longer to cook, and you might not get the desired consistency.
Also read:Oats Vs Daliya: Which One Is Better?
Rolled Oats
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It’s the most popular and readily available variety of oat.
- It’s tasty, chewier, and easy to cook.
- Although the cooking time for rolled oats varies as per brands, it generally takes five to ten minutes to cook.
- You can use it in overnight oats, muesli, breakfast cereal, granola bars, and smoothies.
Instant Oats
It’s also called quick oats
- Instant oats are a version of rolled oats, which are pre-cooked, dried, and chopped into small pieces.
- It’s extremely easy to prepare. You just have to microwave it or soak it in hot water for three to five minutes.
- It’s generally found in processed foods. Hence, check the nutrition label before buying.
- Its texture and consistency are mushier than other varieties, hence is suitable for senior adults. It can also be preferred by busy adults who need quick cooking for breakfast.
Oat Bran
It is the outer layer of oats grain.
- The oat bran is very nutritious and high in fiber.
- You can add it to breakfast cereals, smoothies, baking bread, banana bread, muffins, etc. Although it gives a good texture to all these, you must watch the quantity.
Oat Flour
It is prepared by grinding rolled oats.
- You can use it in smoothies as well as to thicken porridge.
- You can also use it in your dosa and idli batter and even wheat flour for additional nutritional content.
Which Oats Type Is The Best & Worst?
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According to the nutritionist, steel-cut and rolled oats are the best. These have high fiber content, hence good for those suffering from constipation. However, it can be difficult for some to digest, especially those suffering from irritable bowel syndrome (IBS) and Crohn’s disease. Similarly, oats bran and flour are versatile and can be incorporated into several dishes, making them good oats varieties. All these types of oats have a low glycemic index (GI), which is the ability of a food item to raise the blood sugar level. Hence, these are good for diabetics. Now coming to the worst oats variety, it is the instant oats, as per Sreemathy. It has lower nutritional content compared to other varieties. Also, it has a medium GI.
How To Consume Oats?
Oats are extremely versatile. Hence, you can eat them in multiple ways.
- First and foremost, it’s generally preferred in breakfast. You can make dosa and idli with oats flour. Oatmeal is another great option.
- Add it to your smoothies for extra fiber, fullness, and complex carbs.
- You can also make healthy snacks using oats. Some options include chikki, cookies, and bars.
- Oats can also be added to porridge for additional nutrition and creamy texture.
- You can also use it to make chapattis.
- Add oats bran and rolled oats when you bake banana bread or muffins.
Oats are very nutritious. However, you must watch the variety next time you buy it. Diabetics and those trying to lose weight can especially eat a variety of dishes. It’s low in fat and glycemic index and induces a feeling of satiety, helping in weight loss and preventing diabetes from shooting. For others, too, it’s a great breakfast and snack option and you can make a variety of dishes with oats.
(With inputs from Sreemathy Venkatraman, a gut health practitioner & wellness nutritionist and the founder of ‘Mitha Aahara-Eat to Live’)
Photo Credit: Freepik
As a seasoned nutritionist and gut health practitioner, I bring a wealth of first-hand expertise in the field of nutrition and wellness. My extensive knowledge has been honed through years of practical experience and continuous research. I've had the privilege of working with individuals to optimize their health through personalized dietary plans, and my insights have been featured in various health and wellness publications.
Now, let's delve into the concepts discussed in the article on oats and their nutritional benefits:
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Oats for Weight Loss:
- Oats are an excellent choice for individuals aiming to lose weight due to their high fiber content and low-fat levels.
- The fiber in oats provides a feeling of fullness, helping with weight management.
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Protein Content in Oats:
- Oats contain approximately 3 grams of protein per 100 grams, making them a valuable source of protein in addition to their fiber content.
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Benefits for Diabetes:
- Oats are recommended for individuals with diabetes due to their low glycemic index (GI) and ability to help regulate blood sugar levels.
- Beta-glucan, found in oats, is known to naturally reduce cholesterol levels in the body.
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Varieties of Oats:
-
Steel-Cut Oats:
- Whole grain oats cut into three to four pieces with a steel blade.
- Chewier texture, takes 20-30 minutes to cook.
- Can be prepared in various ways, including boiling, pressure cooking, or slow cooking.
-
Rolled Oats:
- The most popular and readily available variety.
- Tasty, chewy, and easy to cook in 5-10 minutes.
- Versatile and used in various dishes like overnight oats, muesli, granola bars, and smoothies.
-
Instant Oats:
- Pre-cooked, dried, and chopped into small pieces.
- Quick and easy to prepare by microwaving or soaking in hot water for 3-5 minutes.
- Suitable for those needing a quick breakfast, but check nutrition labels for processed varieties.
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Oat Bran:
- The outer layer of the oats grain, rich in fiber and nutrition.
- Can be added to various dishes like cereals, smoothies, and baked goods.
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Oat Flour:
- Prepared by grinding rolled oats.
- Used in smoothies, porridge, and as a nutritional addition to dosa and idli batters.
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Best and Worst Oats Varieties:
- According to the expert, steel-cut and rolled oats are considered the best due to their high fiber content, beneficial for constipation.
- Oat bran and flour are versatile and can be incorporated into various dishes.
- Instant oats are deemed the least favorable due to lower nutritional content and a medium glycemic index.
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How to Consume Oats:
- Oats can be consumed in various ways, including breakfast options like oatmeal, dosa, and idli.
- They can be added to smoothies, snacks like chikki and cookies, and used in baking for added nutrition.
- Oats are low in fat, have a low glycemic index, and induce a feeling of satiety, making them suitable for weight loss and diabetes prevention.
In conclusion, the diverse types of oats offer various nutritional benefits, and choosing the right variety depends on individual health goals and preferences.
