Everyone has been talking about Oats lately, but the message could be more consistent. Some “experts” say oats are a superfood and can help you lose weight (we have all heard of Oatzempics). Some call oats a peasant food that causes massive sugar spikes and claims that it should be avoided.
I want to explore different kinds of oats, break down their nutrition and Glycemic index, and analyse the scientific data to help you choose the best oats for you.
Let’s have a look at the science and see if oats have any proven benefits for our health.
Are Oats healthy?
Oats are a rich source of fibre and contain both kinds – soluble and insoluble fibre to help with our digestion. Oats stand out for large quantities of Beta-Glucan- a type of soluble fibre that becomes gel-like in the digestive tract and is known for multiple health benefits like cholesterol reduction, blood sugar control, improving heart health and immune system support. (1)
Oats also contain insoluble fibre that improves digestive health by promoting regular bowel movement and bulking up the stool. (2)
What kind of Oats are the best?
There are a few different kinds of oats that you can buy in the shop, and their nutritional value mainly depends on processing. Like all grains, the more oats are processed, the more nutrition they lose.
Let’s have a look at the nutrition of five kinds of oats: Whole Oat Groats, Steel-Cut Oats, Rolled Oats, Quick Oats, and Instant Oats.
| Calories | 389 | 375 | 379 | 367 | 367 |
| Protein (g) | 16.9 | 12.5 | 13.2 | 11.8 | 11.8 |
| Total Fat (g) | 6.9 | 7 | 6.9 | 7 | 6.8 |
| Saturated Fat (g) | 1.2 | 1.2 | 1.2 | 1.1 | 1.1 |
| Monounsaturated Fat (g) | 2.2 | 2.1 | 2.2 | 2 | 2 |
| Polyunsaturated Fat (g) | 2.5 | 2.5 | 2.5 | 2.6 | 2.6 |
| Carbohydrates (g) | 66.3 | 67.7 | 67 | 68.2 | 68.2 |
| Fiber (g) | 10.6 | 10 | 10.1 | 8.4 | 8.2 |
| Sugars (g) | 1.1 | 0.9 | 0.9 | 0.9 | 0.9 |
| Calcium (mg) | 52 | 52 | 52 | 47 | 47 |
| Iron (mg) | 4.7 | 4.7 | 4.7 | 4.2 | 4.2 |
| Magnesium (mg) | 138 | 138 | 138 | 135 | 135 |
| Phosphorus (mg) | 410 | 410 | 410 | 408 | 408 |
| Potassium (mg) | 362 | 362 | 362 | 350 | 350 |
| Zinc (mg) | 3.6 | 3.6 | 3.6 | 3.2 | 3.2 |
| Manganese (mg) | 4.9 | 4.9 | 4.9 | 4.3 | 4.3 |
| Selenium (mcg) | 28.9 | 28.9 | 28.9 | 28.9 | 28.9 |
- Whole Oat Groats are the least processed oats, with the bran, germ, and endosperm intact. This makes them the most nutritious but also the longest to cook ( 45 to 60 minutes).
- Steel-cut oats are whole oat groats that have been chopped into pieces. They have a slightly lower fibre content than whole groats but cook faster ( 20-30 minutes)
- Rolled Oats are steamed and then rolled to flatten them, which shortens cooking time. They have slightly less fibre and a different texture than steel-cut oats and take 10 to 15 minutes to cook.
- Quick Oats are rolled oats cut into smaller pieces and steamed longer, so they cook faster but have a bit less texture and fibre and take only 3-5 minutes to cook.
- Instant Oats are pre-cooked dried, and often have added sugars and salts. They are the fastest to make, 1-2 minutes (or just add hot water), but can have slightly less nutritional value due to processing and additives.
We only notice a little difference when comparing the nutritional values of all five oat types. The most significant difference can be noticed in the amount of protein. Whole Oat Groats have 16.9g per 100g, whilst Instant Oats have significantly less – 11.8g per 100g.
What are the best oats when looking at the Glycemic Index?
We notice the most significant difference between different kinds of oats when comparing the Glycemic Index. The Glycemic Index (GI) measures how quickly food causes a rise in blood glucose levels. Foods with a lower GI are digested and absorbed more slowly, gradually increasing blood sugar.
| Whole Oat Groats | 40-50 (Low) |
| Steel-Cut Oats | 42-53 (Low) |
| Rolled Oats | 55-58 (Medium) |
| Quick Oats | 65-70 (Medium) |
| Instant Oats | 75-80 (High) |
As you can see, the processing of oats significantly affects their Glycemic Index, from whole oat groats and steel-cut oats with low GI to instant oats with high GI.
Why is there such a big difference between different kinds of Oats?
- Processing: The more processed the oats are, the higher the glycemic index tends to be. Processing reduces the size of the grain, making it easier and quicker for the body to digest and absorb, which is why the GI increases.
- Cooking Time: Less processed oats, such as whole oat groats and steel-cut oats, need to be cooked longer, lowering their GI. In contrast, instant oats are pre-cooked and thus have a higher GI.
Choosing the best Oats for you.
Choosing oats with a lower glycemic index, such as whole oat groats or steel-cut oats, is good for maintaining stable blood sugar levels, especially if you have to manage diabetes or you are managing your weight and want to keep your energy stable and stay full for longer. Minimally processed oats also have more protein, which will help your muscle growth.
I would avoid Instant Oats as they have very high GI, which means they will only keep you full for a short time. Instant ots also tend to have added sugar and flavourings that make things even worse.
But your choice also depends on how much time you have and what kind of oats texture you prefer. I choose rolled-outs that have a good amount of protein but are not too high in GI and cook in 10 to 15 minutes.
Tips on how to make your Oats even more nutritious:
1. Add Protein:
Add nuts, seeds, Greek Yogurt, or protein powder to your morning porridge or overnight oats.
2.Enhance Fibre:
Add a tablespoon of ground flaxseed or chia seeds for extra fibre and omega-3 fatty acids.
3. Boost Antioxidants:
With fruits, fresh or frozen berries and spices like cinnamon or nutmeg.
4. Add Healthy Fats:
Mix in a small amount of nut butter or coconut oil to make your oats more creamy and nutritious.
5. Increase Vitamins and Minerals:
Add superfoods like spirulina, maca powder, or cacao nibs for extra nutrients.
6. Sweeten Naturally:
Instead of sugar, add mashed-up banana, dates, raisins, or a tiny dash of maple syrup.
7. Improve Digestibility:
Soak your oats overnight in plant-based milk or water to improve digestibility. Soaking can also help to break down phytic acid, which can interfere with nutrient absorption.
Ferment your oats by soaking them in a warm place with a tablespoon of yoghurt or kefir to enhance digestibility and nutrient absorption.
My favourite Oats recipe at the moment
is Power-Packed Oatmeal
Ingredients:
– 1/2 cup rolled oats
– 1 cup soy milk (or any milk of choice)
– 1 tablespoon chia seeds
– 1 tablespoon almond butter
– 1/2 banana, sliced
– 1/4 cup berries ( frozen or fresh )
– 1 tablespoon ground flaxseed
– A dash of cinnamon
– A drizzle of honey or maple syrup (I don’t add it, but it is up to you )
How to make it :
- Combine the oats and almond milk in a pot and bring to a simmer.
- Cook for about 5-7 minutes, stirring occasionally, until the oats are tender.
- Stir in the chia seeds, almond butter, and ground flaxseed.
- Top with sliced banana, berries, and a dash of cinnamon.
- Drizzle with honey or maple syrup if you are using it.
Q&A
Are Oasts Gluten Free?
Oats are naturally gluten-free, but they are usually processed in factories that also process wheat, barley, and rye, which can lead to cross-contamination with gluten. If you have celiac disease or gluten sensitivity, always choose oats with a “gluten-free” label.
If you want to find out what pasta is the best for you, read this article: WHAT IS THE HEALTHIEST PASTA? LET’S BREAK IT DOWN.
Please Note: This post is for informational purposes only and is based on research. It’s not medical advice. It’s always best to consult with a healthcare professional if you have health concerns. Enjoy reading!
- Paudel, D., Dhungana, B., Caffé, M., & Krishnan, P. (2021). A Review of Health-Beneficial Properties of Oats. Foods, 10. https://doi.org/10.3390/foods10112591.
- Korczak, R., Kocher, M., & Swanson, K. (2020). Effects of oats on gastrointestinal health as assessed by in vitro, animal, and human studies.. Nutrition reviews. https://doi.org/10.1093/nutrit/nuz064.
Silvija Meilunaite PN1-NC, is a certified nutrition coach and a writer in the nutrition and self-improvement field with a passion for exploring science-based knowledge focusing on holistic health and plant-based nutrition.
Featured in the Wellness on Time magazine.
I love oats, I don’t think I could live without them haha
There are so many misconceptions about oats these days. Thank you for sharing this informative article
yes! Oats are good for us !