Which type of oats is best – and why it's hard to find a healthier breakfast (2024)

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• Recipe collection: 15 favourite oat recipes
• Adam Liaw's slow-cooked oat porridge with apple, almond and maple syrup

Over the past few years, breakfast and breakfast cereal have fallen out of favour as the desire for lower sugar and lower carbohydrate breakfasts has grown.

The popularity of intermittent fasting regimes also means more people are pushing breakfast until late morning or even lunchtime.

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Especially low temperatures in recent weeks though have seen many of us seeking out a warming breakfast option, and it's hard to find a better breakfast option nutritionally than a bowl of steaming oats.

Why are oats so healthy?

Oats are often included on superfood lists and for good reason.

Oats are wholegrains and naturally rich in dietary fibre – in particular soluble fibre, the type of fibre shown to positively affect blood cholesterol levels.

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They also offer plenty of protein and a range of vitamins and minerals including zinc, vitamin B and vitamin E.

This type of carbohydrate is also low GI, meaning oats release glucose into the bloodstream relatively slowly, helping to keep us fuller for longer after eating.

Traditional oats

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The main difference between different varieties of oats is the way they are processed, which does affect their nutritional profile.

Whole oats are steamed briefly before being pressed with steam rollers and retain a whole oat consistency and much of the nutritional profile.

While they take longer to cook and prepare, they will also be digested more slowly than more processed, quick-cook varieties.

Quick-cook oats

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Quick-cook oats are slightly different as they are cooked for longer than regular oats, and rolled into thinner pieces, which means nutritionally they are digested more quickly than whole, traditional oats and as such as likely to be less filling.

Instant oats

One of the most common supermarket oats, instant oats are often sold in sachets and flavoured.

Processed for ease of cooking and prep time, instant oats are chopped more finely and require just warm milk or water to form a soft bowl of oats ready for eating.

One of the main issues with instant oats is they tend to have sugars added, but nutritionally they are also more processed and as such are digested more quickly than less processed varieties, resulting in higher blood glucose levels and a lower nutrient content overall.

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See Also

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Steel-cut oats

Steel-cut oats are processed differently to traditional rolled oats.

Rather than rolled, they are cut into pieces giving a coarser, chewier style of oat.

The glycaemic index of steel-cut oats is slightly lower than that of traditional oats but they are also more expensive and take longer to cook.

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So, which is best?

If rating the best types of oats, the truth is that all oats are pretty good options, with the exception of flavoured varieties that contain added sugars.

Overall, steel-cut or whole traditional oats are slighter better thanks to the fact they will be digested more slowly than varieties that are more processed.

Special oats?

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In your shopping quest for oats, you may have noticed that there is a growing range of oats with specific health offerings – higher fibre, wheat-free, high protein and even cholesterol lowering.

For those who are especially trying to increase their intake of plant-based protein or fibre, or who are looking to lower their cholesterol naturally via the addition of plant sterols, which have been added to these specialty oats, such varieties may be worth the extra investment.

Getting your oats right

The only downside of a bowl of oats for breakfast is that the overall protein content can be a little on the low side, especially compared to protein-rich options such as eggs, Greek yoghurt or protein toast, which offer upwards of 20 grams of protein per serve.

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As such, teaming your choice of oats with protein-rich yoghurt or milk will help to boost the overall nutritional profile of your breakfast, aiding its satiety value.

What about added sweetness

Some would argue that oats are not appealing without a little added sweetness – honey, brown sugar, maple syrup or even fruit to make the oats a little tastier.

As oats are already carbohydrate rich, adding a tablespoon of sweetness via added sugar or even with fresh fruit doubles the carbohydrate content in this meal.

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For active people, or those who do not have blood glucose issues this is no cause for concern, but if you are the one of many who need or choose to keep your carb and sugar intake controlled, lower sugar options that still offer sweetness include vanilla, cinnamon, low-sugar syrups, berries or passionfruit, which are relatively low in sugar compared to dried fruit.

Don't forget your good fats

Another smart addition to your morning bowl of oats is a serve of nutrient-rich nuts, seeds or 100 per cent nut spread.

Not only do nuts and seeds add much-needed good fats to the diet, but a serve of 10-15 nuts or a tablespoon of nut spread or seeds will add to the full factor of your favourite oat breakfast.

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What if I don't like oats?

Despite the myriad nutritional benefits oats offer, you could be forgiven for not being the biggest fan of breakfast cereal or hot breakfasts in general.

The good news is that oats are extremely versatile.

Whole traditional oats or steel-cut varieties can be made into flour or crumbs in a blender; used in baking or even added to smoothies to reap all the benefits a daily serve of nutrient-rich and affordable oats offer.

Susie Burrell is an accredited practising dietitian and nutritionist and holds a master in coaching psychology.

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