Oats are rich in fibre, Protein, manganese, the B vitamins thiamin and riboflavin, vitamin E, iron, and protein.
All kind of Oats that we get are processed to some extent.
The least Processed Oats have more nutrition and health benefits. There are different types of oats available in the market.
Best Types of Oats for Weight Loss
- Steel Cuts Oats
. They are least processed oats.
. They are hulled grouts cut into 2 or 3 pieces with a sharp steel blade.
. Steel cut oats have all its nutrients intact.
. Steel-cut oats have a glycemic index of 42, compared to quick Oats, which have Glycemic Index values of 65.
. They have nuttier flavor and chewier texture.
. They take longer to cook approximately 18-25min
. Steel cut oats are also sometimes called Irish oatmeal.
. They contain highest amount of fibre, protein and other nutrients.
. They are known to have low glycemic index.
2. Grounded Oats or Broken
. Grounded oats are also called Dalia in India.
. Instead of cutting oats with a steel blade, they are traditionally stone-grind creating broken bits of varying sizes.
. They have creamier texture than steel-cutting oats.
. On soaking and rinsing grounded oats, more nutrients are lost.
. Grounded oats are cooked in slightly less time approximately 12-15minutes.
. They are also called Scottish Oats.
- Rolled Oats
. To make Rolled Oats, oat grouts are steamed and then rolled into flakes.
. In processing of rolled oats, some bran is lost.
. This process stabilizes the healthy oils in the oats, so that they stay fresh for a longer period of time.
. Rolled oats takes comparatively less time to cook, approximately 7-10 minutes.
. They are sometimes called old fashioned oats.
4. Quick / Instant Oats
. If you roll the oat flakes thinner & steam them longer, you create quick oats.
. When you cut these steamed oats into pieces they become instant oats.
. Instant oats take least time to cook, approximately 2-4 minutes.
. They are very easy and quick to make.
5. Oats Flour
. Oats flour is made from whole oats.
Nutritional Comparison of Types of Oats
| NUTRIENTS | Steel cut Oats 40g ( 1/4 cup) | Scottish Oats 40g ( 1/4 Cup) | Rolled Oats 40g (1/2 cup) | Quick Oats 40g (1/2 cup) | Oats Flour 40g (1/3 cup) |
| Calorie | 190 | 180 | 180 | 170 | 150 |
| Carbs | 31 | 29 | 29 | 27 | 24 |
| Fiber | 5 | 5 | 4.4 | 4 | 4 |
| Protein | 8 | 7.6 | 6 | 5.5 | 5.4 |
| Fat | 3.5 | 3.5 | 3 | 3 | 2 |
| Glycemic Index (Lower the GI, the better for weight loss) | 44 | 48 | 52 | 62 | 65 |
They are all made from whole grain, only minor nutrients are lost in processing. You can make whatsoever type of oats depending on your priority, texture, cooking time or convenience.
Unhealthy Oats to Avoid Completely
- Ready to Eat Oats Cereals
- Ready to eat Oat bars
- Store bought Oats biscuit / cookies