Different Types Of Oats With Their Nutrient & Benefits
Oats are considered a healthy and instant breakfast option. Not only recommended for the morning diet, oats are also advised by dieticians for maintaining weight and a healthy lifestyle. Oats are healthy food and make a highly nutritious rich diet. However, not all are familiar with the different types of oats available. Each variety of oats is known for its qualities and health benefits. For better understanding, let’s discuss different types of oats, their nutritional factors and health benefits.
Oats Groats
Oats Groats are regarded as one of the purest and most raw types of oats available in the market. They are basically loaded with nutrients and are known for several health benefits. They are hulled kernels of whole grain oats, including germ, bran and endosperm. However, they usually take a longer time to cook than other types of oats.
Nutritional Factors
| Name | Amount (approximate) |
| Calories | 400 Kcal |
| Protein | 11.11 g |
| Fibre | 4g |
| Carbohydrates | 75.56g |
Health Benefits
- Boost immune system
- Provide energy
- Improve the functioning of the brain
- Reduce the risk of Type 2 diabetes
Steel Cut Oats
Steel cut oats, aka Irish Oats, are a type of whole oats that have been grind once or twice with a steel blade. The size of this type of oats is relatively larger than other types of oats, therefore, they take extra time to cook, nevertheless less than breakfast options. Moreover, it is also easy to cook.
Nutritional Factors
| Name | Amount (approximate) |
| Calories | 150 Kcal |
| Protein | 5 g |
| Fibre | 4g |
| Carbohydrates | 27g |
Health benefits
- Control blood sugar level
- Relieve and prevent constipation
- Keep you full for hours
Rolled Oats
On the list of the types of oats, rolled oats are the most regular ones or are considered the old-fashioned oats. Rolled oats are toasted, hulled, steamed and undergo a machinery process that makes them roll in shape. They come in a variety of thicknesses made by different producers. All are the same in taste and come with the same nutrients. It overall takes 10-15 minutes to cook, less than your morning routine time, making them the best option for breakfast.
Nutritional Factors
| Name | Amount (approximate) |
| Calories | 152 Kcal |
| Protein | 13.15 g |
| Fibre | 10.1g |
| Carbohydrates | 67.70g |
Health Benefits
- Satisfy your appetite for longer
- Improve gut health
- Decrease the risk of diseases
Scottish Oats
Scottish oats are less popular than other types of oats but are healthy. The texture of the grind is fairly fine and similar to other types of oats in size. The cooking time of Scottish oats is just 10 minutes and tastes yummy.
Nutritional Factors
| Name | Amount (approximate) |
| Calories | 140 Kcal |
| Protein | 6g |
| Fibre | 3g |
| Carbohydrates | 26g |
Health benefits
- Prevent constipation
- Lower LDL Cholesterol
- Ease digestion
Instant Oats
Instant oats are one of the best types of oats varieties available in the market. They are flavoured and cook instantly, as the name suggests. It comes in single-serving oatmeal packaging, is pre-cooked and requires a couple of minutes to serve on the plate. One of the best things about this type of oats is that it comes in different flavours, giving consumers a chance to choose depending on their preferences.
Nutritional Factors
| Name | Amount (approximate) |
| Calories | 148 Kcal |
| Protein | 5.5g |
| Fibre | 3.76g |
| Carbohydrates | 27g |
Health Benefits
- Reduce the risks of heart problems
- Increase energy for a short period
- Improve digestion
Oat Bran
Oat Bran is basically not whole grain oats because its outer layer is removed during the process. It is nevertheless nutrient-rich due to its high fibre content. These oats are mainly used in bakeries, such as bread and pancakes, to keep them light and healthy. Since it is high in nutrients, Oat Bran is considered one of the healthiest types of oats available in the market.
| Name | Amount (approximate) |
| Calories | 148 Kcal |
| Protein | 5.5g |
| Fibre | 3.76g |
| Carbohydrates | 27g |
Health Benefits
- Aid weight loss
- Control blood sugar level
- Reduce risks of heart attack
- Aid inflammatory bowel disease
Now you are aware of different types of oats, you can choose the best type according to the health benefits and requirements. Each type of oat is distinct in texture and taste. Whether you prefer instant oats or oats groats, it always remains a nutritious and wholesome addition to any diet.
Frequently Asked Questions
- Can you eat instant oats raw?
Yes, you can eat instant oats raw by adding them as a topping or a snack.
- How much oat bran should you eat a day?
Approximately 60 grams of oat bran is ideal for eating each day to reap health benefits.
- Which type of oats is best to eat?
Steel-cut oats are considered the best type of oats as they are loaded with protein and are also easy to prepare.
- What Indian oats are best?
There are several brands of oats, such as Saffola and Kellog’s, known for producing the healthiest oats.
- What is the purest form of oats?
Whole oat grout is known as the purest form as they are made of hulled grains.