Types of Oats: Which Is Best For You
Oats are whole grain and a nutritious food option. A lot of people these days are switching to Oats because of their potential health benefits.
In this article, we will have a detailed look at the nutrient profile of Oats, the health benefits it provides, the difference between the types of oats available in the market, if one’s better than the other, and lastly which one should you choose according to your lifestyle & taste preferences.
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Nutrition of 100g Oats
- 389 calories
- 16.89 g protein
- 66.27 g carbohydrates
- 10.6 g dietary fiber
- 6.9 g fat
- 1.22 g saturated fat
- 2.53 g polyunsaturated fat
- 2.18 g monounsaturated fat
- 4.72 mg iron
- 177 mg magnesium
- 4.9 mg manganese
- 523 mg phosphorous
- 4 mg zinc
- 0.763 mg Thiamine (B1)
- 1.349 mg Pantothenic Acid (B5)
Besides, it is a smaller source of a lot of other nutrients.
Health Benefits of Oats
As we saw above, oat grain is a good source of protein, fiber, several vitamins & minerals, and antioxidants.
May improve heart health
Beta Glucan, a type of fiber that is found in Oats has been particularly proven to be effective at reducing low-density lipoprotein (LDL) or bad & total cholesterol, and therefore, may play a role in keeping your heart healthy (3).
Beta-Glucans can also be found in barley and other cereals grains as well.
May help with weight loss
Oats, being a complex carbohydrate, can keep one satiated for a longer duration thereby reducing the instances of more frequent eating and caloric intake.
A diet rich in oats and other complex carbohydrates promotes a feeling of fullness and can help stay in a caloric deficit easily.
Type of oats
1. Whole Oat Groat
After harvesting, cleaning, and removal of inedible hulls from the Oat crop, the first type that comes is a whole oat groat. They undergo the least amount of processing.
It is similar in appearance to a wheat grain & rice grain.
These types of oats require the maximum amount to cook. You can rarely find it in the supermarket as people don’t usually purchase a whole oat groat.
2. Steel Cut Oats
This type undergoes one step of further processing by cutting the whole oat groat into 2-3 pieces with fine metal blades.
This looks quite similar to wheat Dalia and is often sold in the market as Oat Dalia or steel-cut oats.
The cooking time is quite lesser than the whole oat groat but it will still take about 20 minutes to cook.
You can cook it just the way you cook wheat dalia and can be prepared in both sweet & salty versions.
3. Rolled Oats
The next and a popular oat option are rolled oats, also known as old-fashioned oats.
In order to make rolled oats, whole oat groat, instead of being cut into pieces using metal blades, is steamed & rollers are used to turn them into flat structures, known as flakes.
The resulting grain is a rolled oat.
These take less time to cook than both types discussed above because they already underwent some form of processing.
They hardly take 10 minutes to cook. They also have a soft texture.
4. Quick or Instant Oats
They are the fastest and virtually take no time to cook.
For this, rolled oats are steamed & pressed/rolled for a longer duration to get an even thinner type of oat variety, called instant oats.
Which Type Of Oats Is Best For You
Which type of Oats is best for you is depend upon your specific fitness goal. You can decide it by observing all types of oats pros and cons. So, now after reading this full article you can easily decide which oats is best for you.
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