These three elements provide your body with a myriad of nutrients including fiber, selenium, potassium, magnesium, B vitamins, antioxidants, and iron. In particular, oat bran is the element that is packed with dietary fiber , which is the key element you need in your meals to help you lose weight.
Whole oats are also known for containing avenanthramides, which is a type of antioxidant that is believed to protect your body against heart disease , according to Healthline. Because oat groats are minimally processed, they contain the most nutritional value compared to other oat varieties. The next healthiest form of oats is steel-cut. Steel-cut oats are oat groats that are cut into a few smaller pieces using a steel blade.
According to Harvard Health , the least processed oats—like groats or steel-cut—are lower on the glycemic index, and will take longer to digest compared to rolled or instant oats. Slow digestion also means your body will feel satiated and full for a longer period of time—especially since oat groats are full of fiber. Before processing them into different types, oats are foremost heated at a low temperature to give them a nice toasty flavor.
Heating increases the shelf life of oats by inactivating the enzyme that may cause oats to undergo rancidity. Also known as old-fashioned oats, these appear as flat and irregularly round textured discs. Rolled oats are first heated, pressed to flatten them and then finally rolled into flakes. Rolled oats cook faster because of their greater surface area and absorb more liquid during cooking.
This type of oats is commonly used in making cookies, muffins, bars or other baked foods. Old-Fashioned Oats have a lot of texture and you can relish them as classic oatmeal. Rolled oats manage to maintain their appearance after being cooked. Steel-cut oats appear almost as rice cut into tiny pieces. Instead of rolling, this type of oat is processed by cutting the oat groat into small pieces. Steel-cut oats take the longest time to cook among all the three types of oats. It has a chewy texture, nutty taste and maintains the shape even being cooked.
Also known as Irish oats, steel-cut oats are chewier than instant or rolled oats. They are less processed than rolled oats. These oats retain their initial grain appearance.
Apart from a hot cereal, steel-cut oats can be used in stews and soups. They absorb less water in comparison to rolled oats.
Ultimately, the type of oat you choose is completely up to you. If you prefer a sweet, nutty taste and chewy consistency, try steel-cut oats. If you like your oatmeal creamy and smooth, then instant oats are your game.
And if time is a factor, instant oats make a perfectly suitable healthy breakfast or quick energizing snack. When buying oatmeal, always check the ingredient list. No matter the type, there should only be one ingredient listed—whole-grain oats. Be wary of flavored instant oatmeal, as it can pack added sugars, extra sodium, and artificial ingredients.
Instead, opt for plain instant oatmeal and top with a variety of nutrient-packed, sweet and savory toppings such as fresh berries, almond butter, Greek yogurt, sliced avocado, or a fried egg.
By Elizabeth Laseter December 05, The specific kind of soluble fiber in oats, called beta-glucan, has many health benefits. A review notes that consuming 3 g of beta-glucan fiber each day can lower coronary heart disease risk and reduce blood cholesterol.
Beta-glucans also have potential anticancer properties, as they may reduce some causes of colon cancer. In addition to beta-glucans, oats are a good source of various antioxidants called phenols. They may help improve cell functioning in the body and reduce inflammation. Oats could play a role in maintaining a moderate weight. According to a review , one observational study found that participants who ate oatmeal had a reduced risk of obesity.
Both short- and long-term intake of oats helps reduce weight in people with overweight and type 2 diabetes , as well as in healthy individuals. This effect could be the oats high fiber content that makes people feel full and reduces their calorie intake.
Whole oats are slower to digest and have lower GI scores than quicker forms of oats. Steel-cut oats have a GI score of about 53 , and rolled oats — of about Steel-cut oats may take longer to digest, reducing spikes in blood sugar.
Both oat types are better choices than other forms, such as instant oats, which have a GI of about A review notes that the beta-glucan fiber in oats is partially responsible for reducing blood glucose levels and the risk of heart disease , type 2 diabetes, and cancer. Oats are naturally gluten free and may be an ideal substitute for many products containing gluten. However, people with gluten sensitivity or allergies should take care to find certified gluten-free oats, as flours containing gluten could contaminate oats processed in areas with other grains.
Both steel-cut and rolled oats have comparable health benefits. They also have similar nutritional profiles and contain many of the same healthy compounds and fibers. Specific groups of people may prefer one type of oats over the other depending on their preferences and needs. Steel-cut oats can help a person feel full for longer, which could help them manage their weight. Steel-cut oats are a complete form of oats with little processing, which means they take longer to digest than quick or rolled oats.
Authors of a review note a relationship between lower body mass index and a diet rich in whole grains, such as oats. Steel-cut oats have a slightly lower GI score than rolled oats.
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