Healthy types of oats for you

Eating oats can boost the nutrient density of your diet and protect your health in several ways. Studies show that eating oats may reduce heart disease risk by lowering LDL cholesterol, supporting the health of the digestive system, and boosting feelings of fullness after eating.

However, with so many types of oats to choose from, shopping for them can be a confusing process. While most oat products are nutritious, some are better for your health than others.

1. Whole oats

Also known as oat groats are oat kernels that have had their tough outer shells known as hulls removed. Whole oats are the least processed of all oat products and all oats, including steel-cut and rolled oats, begin as whole oats.

Whole oats are slightly higher in fibre and protein than steel-cut and rolled oats, though they contain similar amounts of vitamins and minerals.

Because whole oats have an intact grain structure, it's harder for your body to digest and absorb them, which lowers their impact on your blood sugar. They're also a good source of iron, a mineral needed for oxygen transportation, growth and development, cellular function, and the production of certain hormones.

Whole oats have a chewy texture and take about 30 minutes to prepare by boiling on the cooker hob. Try swapping out your regular bowl of cereal for whole oats topped with nuts and berries for a nutritious and delicious way to start your day.

2. Oat bran 

Oat bran is made by grinding whole oat grains and separating the outer bran layer from the rest of the grain. Oat bran is high in fibre, containing at least 16% fibre by weight, and is also rich in soluble fibre that lowers cholesterol by increasing cholesterol excretion through the stool and preventing its absorption in the digestive tract.

Findings from a 2022 review of 13 studies suggested that supplementation with oat bran is effective for significantly lowering total and LDL cholesterol levels in people with high cholesterol.

Oat bran is lower in calories and carbs than other oat products, making it a good choice for those looking to reduce their carbohydrate intake. In addition to fibre, oat bran is a good source of zinc, which plays an important role in immune function and skin health.

Oat bran can be enjoyed as a hot cereal and can also be used to boost the fibre intake of home-baked products like bread, muffins, and crackers.

3. Steel cut oats 

After whole oats, steel-cut oats are the least processed type of oat product you can buy. Steel-cut oats are made by chopping whole oats into smaller pieces, which results in an oat product with a chewier texture and higher fibre content than rolled oats.

Like whole oats, steel-cut oats are a good source of iron. They also provide a good source of fibre and protein, though slightly lower in these nutrients than whole oats. Steel-cut oats are a good choice for maintaining healthy blood sugar regulation.

Steel-cut oats take longer to prepare than rolled oats, with an average cooking time of 20-30 minutes on the cooker hob. Soaking steel-cut oats overnight can help cut back on cooking time and also help reduce antinutrients found in oats, like phytates, tannins, and oxalates, which interfere with the absorption of nutrients like zinc and iron.

4. Rolled oats 

Rolled oats, commonly known as "old fashioned" oats, are one of the most popular types of oat products. They're made by steaming and flattening whole oats, which improves the texture of the oats and decreases cooking time. Rolled oats have a soft texture and are much quicker to prepare than steel-cut oats or whole oats, with a cook time averaging around five minutes.

Though they're slightly lower in fibre and protein than whole oats and steel-cut oats, they're still a healthy choice.

Because rolled oats are more processed than steel-cut oats or whole oats, they're easier to digest. To reduce the impact of rolled oats on your blood sugar, try eating oats alongside foods high in fibre and protein. Fibre and protein help slow digestion, which reduces the rate at which sugar is absorbed into the bloodstream.

For example, try making a savoury breakfast bowl by topping rolled oats with protein-rich eggs and fibre-rich sautéed vegetables for a blood sugar-friendly breakfast idea.

5. Instant oats 

Instant oats are popular amongst those looking for a quick breakfast option that saves them time in the kitchen. Quick oats are rolled very thin and are sometimes pre-cooked, which cuts down on cooking time. Most instant oats take just a minute or two to prepare.

Instant oats can be found individually packaged in single servings and come in a variety of flavours such as cinnamon sugar, maple, and strawberries and cream.

Though instant oats provide important nutrients, flavoured instant oats can be very high in added sugar, which can be problematic when consumed in large quantities.

Because they're lower in fibre and protein, instant oats have a more significant effect on blood sugar than steel-cut oats or whole oats. Many instant oat products are also high in added sugar, which can increase their effect on blood sugar levels.

Some instant oatmeal products can contain several teaspoons of added sugar per serving and can harm health if consumed regularly. Studies show that diets high in added sugar contribute to several health issues, from promoting weight gain and diabetes.

If you want the convenience of instant oats without added sugar, try plain quick-cooking rolled oats. Quick-cooking rolled oats are rolled oats that have been rolled out to a thinner consistency than traditional rolled oats, which cuts back on cooking time. Quick cooking rolled oats usually take under five minutes to prepare, making them a convenient choice.

Tips for consuming oats 

Oats are nutritious and versatile and can be used to create quick, filling dishes, including sweet and savoury recipes.

Here are a few ways to enjoy oats:

• Use whole oats, steel-cut oats, or rolled oats in place or rice, or quinoa to create savoury grain bowls

• Top whole oats, rolled oats, or steel-cut oats with fruit and nuts for a filling breakfast

• Make overnight oats with rolled oats

• Sprinkle oat bran into yoghurt and smoothie bowls

• Use rolled oats to make homemade granola, energy bars, and protein balls

• Add whole oats to soups and stews

• Fold rolled oats into cakes and cookies

• Use oat bran in pancakes to boost their fibre content

There are many other ways to incorporate oat products, like whole oats, rolled oats, and oat bran into your diet. Try keeping a variety of oat products in your pantry so you always have a healthy option on hand.

Extracts taken from Jillian Kubala from www.health.com