While most people think of oats only as a bland breakfast food, they are surprisingly versatile and can make many delicious meals and even desserts! You can turn them into overnight oats with a dollop of yogurt and a sprinkle of chia seeds. If you’re craving comfort food, you can make some oatmeal with peanut butter and bananas. There are so many ways this underrated grain can be prepared.
Oats are more than just a convenient go-to for a healthy breakfast. They come with a wide range of benefits for your health. In India, many recipes like Cheela, Uttapam, Idli, Dosa, and Poha are prepared using oat grains. You can also use oats to replace traditional grains in household recipes. After learning about the different types of oats and their health benefits, you may think that they taste bland, but that’s not the case. If prepared well with the right recipe, oats can make some delicious and healthy dishes.
Why Should You Add Oats to Your Diet?
An oat grain contains a soluble fiber called beta-glucan. Beta-glucan helps in lowering your chances of heart disease. It stimulates your immune system and is necessary for resisting infections. Beta-glucan reduces the absorption of cholesterol from your food. Oats are naturally gluten-free but are generally processed in factories as grains with gluten. Keeping that in mind, be sure to check the origin of the oat product you are considering purchasing if you are diagnosed with Celiac disease.
What Are the Different Types of Oats?
If you find yourself overwhelmed by the different types of oats in the stores, you are not alone. We’re breaking down all the different kinds so that you can decide which ones suit your nutritional needs. Here are some of the different types of oat grains that you can choose from:
Oat Groats
They are raw, whole oat kernels that still have their outer husk. These oats are minimally processed, making them the most wholesome type of oats. The nutty flavor and chewy texture of these oats make them harder to cook in comparison to other variants. Here's a deeper look at the benefits they offer:
- Nutritionally rich: Oat groats are rich in nutrition. They contain fiber, vitamins (vitamin B), minerals (magnesium, phosphorus, and manganese), antioxidants, and protein. These oats come with a wide range of health-promoting qualities that can improve your general well-being.
- High in fiber: Both soluble and insoluble fiber are present in oat groats, making them a viable source of fiber for your diet. Soluble fiber, particularly beta-glucans, can help you improve your heart health and lower your cholesterol levels. Insoluble fiber might help combat constipation and promote overall digestive health.
- Slow-release energy: Oat groats offer a slow release of energy because of the presence of fiber, making it a great option for filling a meal or breakfast. This provides long-lasting satiety and regulates your blood sugar stability.
Steel-Cut Oats
Steel-cut oats are oat groats divided into smaller bits with the help of steel blades. Also known as Irish or pinhead oats, they have a rougher texture and cook slower than rolled oats. These oats retain their nutritional value and natural taste because of the slower cooking time. Here are the benefits associated with steel-cut oats:
- Nutritional value: Steel-cut oats are the least processed form of oats, meaning they retain more of their natural nutrients, including protein, minerals, fiber, and vitamins. These oats are filled with beta-glucans, a soluble fiber variant that can help you promote heart health and lower cholesterol.
- Low glycemic index: Steel-cut oats come with a lower glycemic index unlike refined grains, which have a less significant effect on your blood sugar levels. This could be a big help if you suffer from diabetes. The low glycemic index can help people seeking a consistent source of energy.
- Satiety and weight loss: The high fiber and protein content of steel-cut oats can help your stomach feel fuller for a longer period. This reduces the possibility of snacking between meals, promoting weight loss.
- Digestion: Steel-cut oats require you to chew more than processed oats. The more a food is chewed, the easier it is to digest.
Scottish Oats
These are stone-ground oat groats with a coarser texture in comparison to rolled oats. Scottish oats are also known for having a texture creamier than steel-cut oats. These oats are used to prepare traditional Scottish porridge, earning their name. Even though this type of oats isn’t as widely accessible as rolled or instant oats, they are known for offering a hearty and traditional muesli experience, appealing to people preferring a coarser texture and those interested in trying Scottish flavors. Try Scottish oats for a delicious and healthy way to begin the day.
Quick or Instant Oats
Quick oats are a more processed variant of oats as they are already cooked and then rolled thinner to ensure a faster cooking time. These are convenient for people seeking a quick breakfast option. However, it’s important to note that these oats may have a softer texture than other oats.
Instant oats serve as an accessible option for those who want the health benefits of oats while saving time. Also, it is prudent to check the listed ingredients on the instant oats packet for additional sugars, artificial flavors, or salt. It might be more sensible to choose unflavored or plain oats to maintain the health advantages and avoid artificial flavors and sugar. However, you might consider adding to the flavor by sprinkling your preferred toppings and natural sweeteners.
In case of special dietary requirements such as gluten sensitivities, ensure the packet is labeled “gluten-free.” Some mass-produced oats are processed in factories that also produce cereals containing gluten.
Conclusion
Snacks and desserts prepared with oat grains can offer a delicious blend of textures and flavors while offering many nutritional benefits. It can be fun to experiment with different combinations to find the one that suits you best. Whatever your lifestyle and health goals, you’ll find an oatmeal that suits you!
