In recent times, oats have been synonymous with healthy food and for a good reason. Some of the potential health benefits of oat include its heart-healthy nature, its role in blood sugar control, gut-friendly fibre and so on. But unfortunately, due to a lack of awareness and knowledge, a lot of people pick packaged oats without reading labels and gulp down bowls of oats without knowing what is truly going into their bodies. With a variety of products readily available in the market and having so many health claims, it can get really complicated for us to know what’s actually healthy and nutritious and what’s not! So, let’s have a look at the various forms of oats that are available for us, so it becomes easier to decide whether we are choosing the right one!
TYPES OF OATS
Oats basically are the edible seeds of the oat grass. Depending on the degree of processing that the oat kernels undergo, the different types of oats are obtained. In order of least processed to the most processed; the types of oats include oat groats, steel-cut oats, rolled oats and instant/ quick-cooking oats.
Oat Groats: This is the least processed form of oats available for human consumption. The inedible hulls from the oat kernels are removed, the grain is then cleaned and heat-treated to increase shelf life. Since this form of oats is more of a whole grain that contains the germ, endosperm and bran; it takes a longer time to cook with soaking required prior to cooking
Steel-cut Oats: Oat groats are cut into smaller pieces, generally using steel blades, to get steel-cut oats. Since each groat is cut into 2-3 pieces, steel-cut oats take less time to cook as compared to oat groats. Depending on the size of the pieces, the cooking time ranges between 20-30 minutes. Steel-cut oats are coarse and hence have a chewier mouthfeel and nutty flavour as compared to the rolled/instant oats
Rolled Oats: Also known as old-fashioned oats, rolled oats are basically oat groats that are lightly steam and then rolled, flattened and dried to give it that particular shape, texture and increased shelf-life. Due to this process, rolled oats have a softer texture and milder flavour when compared to steel-cut oats and cooking time is reduced considerably to around 7-10 minutes
Instant/quick-cooking Oats: These, being the most processed form of oats, are obtained when oat groats are steamed for a longer time and flattened even thinner as compared to rolled oats so that it cooks very quickly; that’s within a few minutes. Instant oats have a mushy texture in cooking and a mild flavour.
NUTRIENT COMPARISON:
The nutritional content of the various forms of oats doesn’t show major differences with regards to carbohydrates, proteins and fats. However, oat groats and steel-cut oats have slightly higher levels of fibre as compared to the rolled and instant variety. Another important factor to understand is that even though all these forms have similar nutritional values, their effect on blood sugar varies considerably. Oat groats and steel-cut oats being the least processed forms have a lower glycemic index. This means that they take a longer time to digest, causing a gradual increase in blood sugar levels which is extremely beneficial for people trying to keep their blood glucose levels in check (as in diabetes, PCOS, fat loss and almost everyone who wishes to lead a healthy lifestyle).
HOW DO YOU CHOOSE THE RIGHT OATS?
The simplest way to answer this is by figuring out which one suits you and your lifestyle the most. Since all varieties of oats are nutritious, choose one depending on your goals, the time you have on hand to prepare your meals and of course your personal choice in terms of taste, texture and flavour. Though a word of caution while selecting instant oats, some instant oats have added sugar, artificial flavours and preservatives to make them more flavourful. Try to stay away from such products and prefer oats that are plain and unflavoured and you can prepare them the way you like them.
True Elements has a wide range of products that includes oat groats, steel-cut oats, rolled oats, Oatmeal, Dalia, Masala Oats, and Oats Congee as well as instant oats. It covers all the consumer needs and you have a great variety to choose from. The best part about oats from True Elements is that all of the above are true to their claims – plain, unflavoured and with no added sugar, additives and artificial flavours. You can cook the oats according to the package instructions (depending on which type of oats you purchase), add in some protein (milk, yoghurt or a supplement) and some healthy fat (nut butter or nuts and seeds) along withsome fresh, seasonal fruit and you have your well-balanced and wholesome meal ready!
Thus, you have the advantage of customising your bowl of oats the way you like it and in accordance with your dietary goals. Also, the True Elements oats variety can be used in different ways, and you don’t have to stick to your typical bowl of oats. Add some well-cooked oat groats/steel-cut oats to your bowl of soup or khichdi to make it more wholesome; grind the rolled/instant oats to a fine powder and make delicious pancakes, dosas or chillas; you can use rolled oats (whole or powdered form) for baking cookies and cakes
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