Types Of Oats, Oat Flakes and Rolled Oats - FoodWrite (2023)

Types Of Oats, Oat Flakes and Rolled Oats - FoodWrite (1)

Oats are widely regarded as a very healthy food and widely consumed across the planet. There are mainly two commercially grown types called hulless and covered oats. What is significant here is the effect on them when they are turned into rolled oats or oat flakes. Oats generally contain starch which is not the same as starches from other cereals such as wheat and barley.

In this article we not only look at types of oats but also their flavour as it does have a bearing on the quality of the various types.

Whole Oats Or Oat Groats

The basic oat type is the whole oat or oat groat. This oat is the whole kernel with the outer hull removed. They have the longest cooking time. In some cases they need soaking overnight before cooking. A typical cooking time is somewhere between 45 and 60 minutes long.

Steel-Cut Oats Or Groats

Whole oats that are reduced in size to about a third using steel knives. Being smaller, they take less time to cook but longer than rolled oats.

Rolled Oats/Oat Flakes

The oat flake is an oat grain which has been dried in a kiln, steamed and then flattened. They come in a variety of thicknesses. These oat grains can be derived from whole or steel-cut groats. Oat flakes are often used in a variety of foods which makes them extremely versatile and also nutritious. Not only are they found in muesli but also bread and muffins, various baked goods and other cereals.

There is considerable confusion between oat flakes and rolled oats. The distinction comes from the flake thickness. We also have in the market place, quick oat flakes and bavy oat flakes. For many oat flakes are often marketed as just old fashioned oats but this is normally reserved for rolled oats. Oat flakes are a good source of vitamins and minerals, and oat based proteins.

Rolled oats are traditionally known as old fashioned oats/groats and they are also traditionally known as oat meal. These oats which can be whole or split are dehusked and steamed before rolling into flat flakes using heavy metal rollers. The whole oat flakes are usually called ‘jumbo’. The processing stabilises the healthy oil in the oats. They keep longer and the oats cook quicker because of their higher surface area to volume ratio. In fact you can buy rolled oats in restaurant-sized metal cans which are designated as nr. 10 with a reduced-oxygen atmosphere. This helps retain their sensory and nutritional attributes longer. They are one of the foodstuffs designated by the US Dept. of Homeland Security for storage in the event of a natural disaster or conflict.

Quick-cooking rolled oat were actually invented by the Quaker Oat Company in the USA in 1877.

Instant Oat Flakes

These are a form of quick oats that have been precooked, so all you need to do is add hot water. They are derived from instantized steel-cut groats. Before cutting, these oats are given a special proprietary pre-cooking process that makes them rapid cooking. These flakes are typically 0.011 to 0.013 inches or 0.28mm to 0.33mm in thickness.

In commercial cereals, usually there is some sugar pre-added to them as well for flavor. There is almost no cooking time required for instant oats, just add hot water and they are ready. They are also a healthy replacement for breadcrumbs.

The Process Of Producing Oat Flakes

Producing oat flakes involves two rotating rollers. These groats which leave kiln drying are further susceptible to crushing to a powder occurs because of their reduced, low moisture content. To prevent this, the groats are exposed to steam during agitation before rolling with the intention of increasing the moisture content to between 3 and 5% moisture. The process takes up to 20 to 30 minutes and increases the temperature of the groats. In an optimal process, moisture equilibration is achieved with the smallest temperature increase over the shortest time to minimise nutrient degradation (Decker et al., 2014).

The thickness of the flakes is altered by controlling the distance between the rollers. A thinner flake is produced by minimising the distance between the rollers. The thinner the flakes, the more rapidly they cook. What are termed quick-cooking flakes are rolled to between 0.36 and 0.46mm whilst whole-oat flakes are a width of 0.51 to 0.76mm. The thickest flakes are used for muesli and other breakfast cereals.

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For quick-cooking oats, the thickness of the flakes varies from 0.7 to 1.2 mm but in some cases will be less than 0.4mm according to Decker et al., (2014).

The flakes are usually passed through an air stream to decrease both their temperature and moisture content which is claimed to return the flakes to 10 or 12% by weight of water. The flakes are passed over a shaking shifter to force and break apart the clumps of flakes and remove fines and smaller flakes.

Steaming the flakes followed by drying causes the starch in the oat flakes to become partially pre-gelatinised. This pre-gelatinised starch rapidly absorbs water a bit more readily than unprocessed starch which also decreases cooking time (BeMiller & Huber, 2008).

Nutrition Of Raw Oats

A 1-cup (81-gram) serving of raw oats contains (USDA Nutrition Site):

  • Calories:307
  • Carbs:55 grams
  • Fiber/Fibre:8 grams
  • Protein:11 grams
  • Fat:5 grams
  • Magnesium:27% of the Daily Value (DV)
  • Selenium:43% of the DV
  • Phosphorus:27% of the DV
  • Potassium:6% of the DV
  • Zinc:27% of the DV

Lipids are important in oats. A raw oat contains between 6% and 11% lipid, of which 80% are unsaturated (Ganbmann & Vorwerk, 1995).

Another question often asked is what is the difference between naked or hulless oats and covered oats. Each is often turned into either oat flakes or rolled oats.

Covered Oats And Naked Oats: What’s The Difference Here?

Most of us in the West are familiar with the species called Avena sativa L. which is the covered oat. In China, the naked or hulless oat predominates and is a species called Avena nuda. Both species belong to the Poaceae family. One of the main advantages is that when threshed, the hull separates easily from the kernel.

Varieties of naked oat include As 78, Caesar, Manu, Nuprime and AJ86/2/1.

The covered oat (Avena sativa) is the most common of the two and consists of a two-part hull which encloses the caryopsis or groat. This hull is made up of two floral bracts called the lemma and palea. These parts enclose and protect the groat.

Varieties of covered or hulled oat include Maris Oberon, BDMY-6, BDMY-7, PD2-LV65, Sargodha-81, HFO-114, Weston-11, FOS-1/29 Che-Chois and Y-2330.

The structure of oats generally and their composition is well described in a review by Miller and Fulcher (2011).

The hull is composed of cellulose and hemicellulose with smaller amounts of lignin and other related phenolic compounds. The groat itself is composed of many different chemical constituents including proteins, starch, lipid, and β-glucans, as well as smaller amounts of vitamins, minerals, phenolic compounds, and enzymes. The concentration and distribution of each components is often specific to particular regions of the groat.

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The outer layer of the groat, the bran, includes the pericarp, the testa or seed coat, the nucellus, the aleurone layer, and a portion of subaleurone starchy endosperm.

The bran contains protein bodies, neutral lipids, β-glucans, phenolics, and significant concentrations of niacin, phytin, and aromatic amines.

The starchy endosperm is the primary source of starch, protein, and β-glucans, as well as some lipid.

The germ is typically high in protein and lipid and contains phytin as well.

The hulless or naked oats are thought to originate in China and have been grown there for many centuries. Hulless oats were probably brought from China to Europe. In Britain, they were grown in early Elizabethan times in the mid-1500s.

Covered oats are grown in colder regions of China such as Tibet for fodder.

Naked oat flakes have significantly higher lipid and sodium ion contents, a greater degree of whiteness but lower levels of beta-glucan and iron compared to hulled oat flakes from Western sources which are hulled or covered oat flakes. Naked oat flakes showed significantly higher water absorption index at room temperature when compared with hulled oat flakes (Hu et al., 2014).

The Taste Of Oat Flakes

Oats themselves are perhaps the first port of call when it comes to development of aroma and flavour. Various precursors and enzymes all contribute the initial flavour and are then modified during processing. Native oat contains odour-active compounds like 3-methylbutanal, 2,4-decadienal, and benzaldehyde which are associated with raw oat, weed-hay, and grass-like flavors (Heydanek & McGorrin, 1986).

What ever happens to oats, whenever any heat is applied then similar compounds found in all cereals are usually generated. Their production often depends on the type of drying. It can be fairly certain that various heterocyclic Maillard reaction products such as pyrazines, pyrroles, and furans are generated. These have all been identified with roasted notes and have been found in a range of oat based products which have been dried, rolled and heated (Pfannhauser, 1993; Parker et al., 2000). If the temperature of processing is low enough and high moisture levels are employed these Maillard browning reactions do not produce the roasted aromas. Correspondingly, low humidity and very high temperature is required to product such toasted aromas so there is an important consideration here.

Oatflakes from around the world have been studied from a chemical composition and taste point of view. The best way to evaluate them is as cooked oatmeal. The main sensory properties of oatmeal is usually to examine the thickness of the product, does it adhere to the spoon, what the actual size of the swollen flake particles, the colour – especially how dark it is, level of slipperiness and roughness. Generally aroma and flavour score quite weakly but most people look at sweetness, a cereal note, the presence of any chemical notes and finally the cooked aromas like toastiness. It seems oat flake thickness and cooking time have the biggest impact on taste in an oatmeal form (Lapveteläinen & Rannikko, 2000).

Naked oats contain more protein and lipid but less beta-glucan than covered oats.

Covered oats are claimed to score better on sensory evaluation than naked oats (Hu et al., 2014).

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Phenolic compounds in oats are important contributors to flavour. As the drying temperature during production of any flaked oat rises, there is a tendency for these types of compounds to rise. Compounds such as avenanthramides are associated with the fresh flavour of oats (Molteberg et al., 1996b) but these disappear with processing. During drying, the sensory profile of oats really starts to develop. The phenolic compounds in oats apparently accounts for nearly 30% of the variation in the sensory profile. That indicates there is a significant desire to either use oats with different measurable phenolic contents depending on how much of a note is desired.

Lipids are surprisingly important in flavour but they are really only significant when processed oats are stored according to various industrial suppliers. Oats are rich in lipids as we’ve already mentioned when examining their nutrition profile. They are sensitive to lipolysis by enzymes before processing because they possess an active lipase (Elkstrand et al., 1993). So, raw oats tend to deteriorate mainly because of lipid hydrolysis.

To reduce rancidity, the lipase needs to be denatured by heating. However, there is always the possibility of retention of some activity. There is also the likely possibility of lipid breakdown through non-enzymatic means (Elkstrand et al., 1993; Moteberg et al., 1995). This can be through moisture ingress and generally poor storage.

If left at ambient storage, raw oats produce rancid off notes extremely quickly which occurs with all cereals (Heiniö et al., 2002). Heat processing should alleviate this issue. However, it’s also possible to detect bitter notes due to lipid oxidation (Biermann and Grosch, 1979). In some cases, the triacylglycerols which are fat molecules are hydrolytically degraded to release free fatty acids. These free fatty acids are converted to hydroperoxides especially those that are polyunsaturated and then on to secondary oxidation products. The oxidation of the FFAs contributes some of the worst off flavours.

According to most processors, oat flour is claimed to be the least susceptible to rancidity.

One compound that is problematic is hexanal. This is a secondary oxidation chemical produced by lipid oxidation and one of the final compounds to be generated. It has always been linked to rancidity (Heiniö et al., 2002). Hexanal appears to accumulate in heat-treated rolled oats during storage but fortunately only produces small sensory issues. There is some thought that there is an intrinsic mechanism that removes hexanal by binding it to less volatile compounds such as hexananoic acid but why this should be significant given that increasingly hexanal is noticeable is not ever really explored.

The health benefits of consuming oats in the diet is well known and we have written extensively on the subject. It is especially effective for those who suffer with coeliac disease.


BeMiller, J.N. & Huber, K.C. (2008) Carbohydrates. In: Fennema’s Food Chemistry, pp. 83–154 [S. Damodarin, K. Parkin and O.R. Fennema, editors]. Boca Raton, FL: CRC Press

Biermann, U., and Grosch, W. 1979. Bitter-tasting monoglycerides from stored oat flour. Z. Lebensm. Forsch. 1 pp. 22-26

Decker, Eric A.; Rose, Devin J.; and Stewart, Derek A. (2014) Processing of oats and the impact of processing operations on nutrition and health benefits. Nutrition and Health Sciences — Faculty Publications. 31 (Article).

Elkstrand, B., Gangby, I., Akesson, G., Stollman, U., Lingnert, H., Dahl, S. (1993). Lipase activity and development of rancidity in oats and oat products related to heattreatment during processing. J Cereal Sci. 17 (3): pp. 247–54

Ganbmann, W., Vorwerck, K. (1995) Oat milling, processing and storage. In: Welch, R.W., editor. The oat crop: production and utilization. London: Chapman & Hall. pp. 369–408.

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Heiniö, R. L., Lehtinen, P., Oksman‐Caldentey, K. M., & Poutanen, K. (2002). Differences between sensory profiles and development of rancidity during long‐term storage of native and processed oat. Cereal Chemistry,79(3), pp. 367-375.

Heydanek, M. G., and McGorrin, R. J. 1986. Oat flavor chemistry: Principles and prospects. Pages 335-369 In: Oats: Chemistry and Technology. F. H. Webster, ed. Am. Assoc. Cereal Chem.: St. Paul, MN.

Hu, X-Z., Zheng, J.-M., Li, X.-P., Xu, C., Zhao, Q. (2014) Chemical composition and sensory characteristics of oat flakes: A comparative study of naked oat flakes from China and hulled oat flakes from western countries. J. Cereal Sci. 60(2) .

Lapveteläinen, A., & Rannikko, H. (2000). Quantitative sensory profiling of cooked oatmeal.LWT-Food Science and Technology,33(5), pp. 374-379 (Article)

Miller, S.G., Fulcher, R.G. (2011) Microstructure and Chemistry of the Oat Kernel. In: Oats. Chemistry & Technology. 2nd edt. Edt. F.H. Webster & P.J. Wood.

Molteberg, E. L., Magnus, E. M., Bjørge, J. M., and Nilsson, A. (1996a). Sensory and chemical studies of lipid oxidation in raw and heat-treated oat flours. Cereal Chem. 73 pp. 579-587.

Molteberg, E.L., Vogt, G., Nilsson, A., Frolich, W. (1995) Effects of storage and heat processing on the content and composition of free fatty acids in oats. Cereal Chem. 72(1) pp. 88–93

Molteberg, E. L., Solheim, R., Dimberg, L. H., and Frölich, W. (1996b) Variation in oat groats due to variety, storage and heat treatment. I: Sensory quality. J. Cereal Sci. 24 pp. 273-282. .

Parker, J. K., Hassell, G. M. E., Mottram, D. S., and Guy, R. C. E. 2000. Sensory and instrumental analyses of volatiles generated during the extrusion cooking of oat flours. J. Agric. Food Chem. 48 pp. 3497-3506

Pfannhauser, W. (1993) Volatiles formed during extrusion cooking of cereals. Flav. Fragr. J. 8 pp. 109-113.

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What is the difference between rolled oats and oat flakes? ›

Forms of Oats

At Healthy Supplies, we sell two forms of oat flakes: Jumbo Oats and Rolled Oats (also called porridge oats). There is little difference in these oat flakes other than the jumbo oats are still in their whole form, where as the rolled/porridge oats are crushed slightly further.

What are the three types of oats? ›

Types of Oats
  • Oat Groats. ...
  • Steel-Cut or Irish Oats. ...
  • Scottish Oats. ...
  • Rolled or Old-Fashioned Oats. ...
  • Quick-Cooking Oats. ...
  • Instant Oats.
Oct 10, 2022

What's the healthiest oatmeal to eat? ›

Oat Groats

Groats are the purest form of oatmeal. They are made from hulled grains, which are then toasted to make them more edible. Groats are considered the healthiest oatmeal because they go through very little processing. Because the grains are still whole, nutrients stay intact.

Which oats are better to eat? ›

Steel-Cut Oats May Have a Lower Glycemic Index

Steel cuts oats are slightly higher in fiber than rolled and quick oats. They also have the lowest glycemic index of the three types of oats, potentially making them the best choice for blood sugar control.

Can I use rolled oats instead of flaked oats? ›

Just make sure you get the "regular" rolled oats, not the quick-cook or instant ones. I've used regular rolled from the supermarket and flaked from various online brewstores and cannot tell the difference. Quick or Instant oats work just fine.

Is Quaker oats rolled oats? ›

Quaker® Old Fashioned Oats are whole oats that are rolled to flatten them. Quaker® Steel Cut Oats are whole oats that have not been rolled into flakes. Instead, they are cut approximately into thirds.

Which oats are best for breakfast? ›

Here are the top oats brands that are healthy, rich in protein & fiber and a perfect choice for breakfast or sudden hunger cravings:
  • Zerobeli Oats. ...
  • True Elements Steel-cut Oats. ...
  • Saffola Oats. ...
  • Quaker Oats. ...
  • Kellog's Oats. ...
  • Patanjali Oats. ...
  • Bagrry's White Oats. ...
  • Eco Valley Hearty White Oats.

What type of oats are best for breakfast? ›

"Steel-cut oats are the least processed [type of oats] and the best option health-wise," says Kylie Ivanir, MS, RD, a registered dietitian with Within Nutrition. "The fibers in them are very healthy for the gut, hormones, satiety, and weight loss."

Which type of oats are easiest to digest? ›

You'll want to stay away from packaged instant oatmeal because of the amount of added sugar, but oatmeal made from raw oats and flavoured with honey is one of the most easily digested foods out there. It's also one of the most nutritious whole grains.

What are the best oats to lower cholesterol? ›

"Steel-cut oats, in particular, can help to lower cholesterol and are high in soluble fiber." According to a 2015 study from the American Journal of Clinical Nutrition, whole-grain oats are known to be the best whole grain for lowering LDL cholesterol numbers.

Is it OK to eat oatmeal everyday? ›

Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect. As a breakfast food and mid-meal snack, oatmeal is potentially a better option than the majority of foods available in the market.

What oatmeal is best for diabetics? ›

Steel-cut oats are best for type 2 diabetes because they are the least-processed version of oat groats. “Rolled oats have a higher GI than steel-cut oats as they actually have been partially cooked, making them increase your blood sugar faster,” says Kaufman.

What does eating oatmeal everyday do to your body? ›

Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.

What is the difference between oats and oatmeal? ›

Technically, oats refers to the whole grains themselves, and oatmeal to the porridge-like dish often made from them, and/or to the processed form of the whole grains—but now, the terms are often used interchangeably.

Can you eat rolled oats raw? ›

Raw oats are nutritious and safe to eat. As they're high in the soluble fiber beta-glucan, they may aid weight loss and improve your blood sugar levels, cholesterol, and heart and gut health. They're also easy to add to your diet. Just remember to soak them first to enhance digestibility and nutrient absorption.

What is the difference between oats and flakes? ›

Per 100 grams, oats contain 26 grams of protein, while cornflakes contain 7 grams. Oats are better in terms of fibre as well, as they contain 16 grams of fibre, while cornflakes contain only 2 grams. The only segment in which oats lag behind is calories.

Do you crush flaked oats? ›

The starches have already been converted to sugars, so you don't need to mash them, but you do need to grind them. Flaked oats on the other hand, whether 1 minute or regular, still have the starches and need to be mashed to convert the starches to sugar, but you don't need to grind them.

What's another name for rolled oats? ›

Rolled oats (sometimes called old fashioned oats) are created when oat groats are steamed and then rolled into flakes.

What oats are the same as rolled oats? ›

The Breakdown

Old Fashioned: Also called rolled oats, old fashioned oats are flat and flakey. They absorb more water and cook faster than steel-cut oats — usually in about 5 minutes — and are the oat of choice for granola bars, cookies, and muffins.

Which is healthier oatmeal or rolled oats? ›

"It's a common misconception that one type of oat is healthier than another," said Rizzo. "They are all actually identical in terms of their nutrition. The difference is how they are rolled and cut." However, Price added that since instant oats are the most processed option, they generally have salt and added sugars.

Which is better oatmeal or rolled oats? ›

Rolled oats and steel-cut oats are two minimally processed forms of oats. They have similar nutritional values and health benefits. Steel-cut oats may take longer to digest and therefore help a person feel full for longer. They also have a slightly lower impact on blood sugar.

Are eggs better than oats for breakfast? ›

Eggs = More Protein

According to USDA, a breakfast with 2 medium eggs will yield approximately 13g Protein and 1.1g Carbs whereas a bowl of oatmeal will give you 2.4 g Protein and 12g Carbs. So if Protein is your priority for breakfast then the clear choice is Eggs.

How much oats should I eat for breakfast? ›

When making your oatmeal, the recommended serving size is 1/2 cup. For breakfast and lunch, oatmeal is your main entrée. It does allow for a small amount of skim milk and some fruit to be added or eaten on the side, as well as low-fat yogurt.

What is the best way to eat oatmeal for weight loss? ›

Oatmeal made with minimal additions and toppings can be helpful in weight loss. But frequently eating oatmeal with whole milk, chocolate, or too much sweetener can lead to weight gain. Eating oats with whole milk may lead to weight gain. Instead, add low-fat milk or water to your oats to lower your calorie intake.

What makes oats hard to digest? ›

Oats contain a protein called avenin, to which some people are intolerant or even allergic.

How do you make rolled oats easier to digest? ›

1. Overnight Oats Have Increased Digestibility. When you soak oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. This may make them easier to digest compared to oats that have been cooked.

Are oats inflammatory? ›

Oatmeal has anti-Inflammatory properties.

Oats boast 24 phenolic compounds — plant compounds that have antioxidant properties. One antioxidant group called avenanthramides are found almost exclusively in oats and help reduce inflammation and protect against coronary heart disease.

What reduces cholesterol quickly? ›

Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.

Are Cheerios as good as oatmeal for lowering cholesterol? ›

A bowl of Cheerios has more fiber (4 grams) than a packet of instant oatmeal (3 g), though both are made of whole oats. Just like oatmeal, whole-oat cold cereals whittle down your LDL cholesterol because they contain beta-glucans--soluble dietary fiber that traps cholesterol-laden bile in your intestines.

How much oatmeal should you eat a day to lower cholesterol? ›

But besides just being an Instagram-worthy bowl of goodness, oatmeal offers a particularly impressive benefit. Eating just one and one-half cups of cooked oatmeal a day can lower your cholesterol by 5 to 8%. Oatmeal contains soluble and insoluble fiber – two types that your body needs.

Who should not eat oatmeal? ›

Celiac disease: People with celiac disease must not eat gluten. Many people with celiac disease are told to avoid eating oats because they might be contaminated with wheat, rye, or barley, which contain gluten.

How many days a week should I eat oatmeal? ›

People should start with oatmeal two to four times a week and work their way up to daily servings, he says. It may be beneficial to have a large glass of water with oatmeal to help move the fiber through the GI tract to reduce bloating and stomach pain.

What happens when you eat oatmeal everyday for a month? ›

"Although oatmeal helps promote weight loss by suppressing your appetite, too much of it can lead to malnutrition and muscle mass shedding," says Dr. Eng Cern. "This is because oatmeals keep you fuller for longer, so you often lose your body's ability to signal you to eat more throughout the day.

Which oatmeal does not spike blood sugar? ›

Choose old-fashioned or steel-cut oats. These choices contain a higher amount of soluble fiber, which helps better regulate blood sugar and are minimally processed to slow digestion.

Does oatmeal lower your A1C? ›

Compared with the controls, oats intake significantly reduced the concentrations of glycosylated hemoglobin A1c (HbA1c) (MD, −0.42%; 95% CI, −0.61% to −0.23%), fasting blood glucose (FBG) (MD, −0.39 mmol/L; 95% CI, −0.58 to −0.19 mmol/L), total cholesterol (TC) (MD, −0.49 mmol/L; 95% CI, −0.86 to −0.12 mmol/L), low- ...

Is Cheerios good for diabetics? ›

Plain Cheerios are the best choice for a diabetic diet. Why? Because the flavored versions are much higher in sugar and won't provide the same benefits. It's best to stick with the whole grain, plain-flavored version so that you don't risk a spike in blood sugar in the morning.

Is eating oatmeal 3 times a day good for you? ›

You can have oatmeal three times a day as it is considered a healthy whole grain food. Add nutritious toppings for a well rounded meal, and the oatmeal diet is very much helpful to stay fuller and lose weight.

How much oatmeal should I eat a day? ›

One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Snyder, RDN, CDCES, the CEO of Vital RD in Centennial, Colorado. That amount will contain 154 calories, 27 grams (g) of carbs, and 4 g of fiber, according to the U.S. Department of Agriculture (USDA).

Should you eat oats before bed? ›

"Grains in oatmeal trigger insulin production much like whole-grain bread," says Cynthia Pasquella, CCN, CHLC, CWC. "They raise your blood sugar naturally and make you feel sleepy. Oats are also rich in melatonin, which relaxes the body and helps you fall asleep."

Are large flake oats the same as rolled oats? ›

Sometimes called large flake oats or simply rolled oats, old-fashioned oats have been steamed and then rolled flat. They create a chewy texture in baking. Old-fashioned oats are often used in fruit crumbles because they provide more texture and larger crumbles. They also add more of a nutty flavor.

What is healthier than oatmeal for breakfast? ›

Quinoa is a great oatmeal alternative as it has rich protein and fiber contents, which help keep you satiated and slow the rise of your blood sugar post-meal. One cup of cooked quinoa packs about 40 grams of carbs, 8 grams of protein, 5 grams of dietary fiber and 3 grams of healthy fats.

Is Quaker Oats the same as oatmeal? ›

Oats refer to whole grain oats which are cylindrical in shape and are in raw and unprocessed form. They are often fed to livestock. Oatmeal is typically rolled oats and is cut thinly so that they can be cooked within a few minutes.

What is the safest oatmeal to eat? ›

Oat Groats

Groats are the purest form of oatmeal. They are made from hulled grains, which are then toasted to make them more edible. Groats are considered the healthiest oatmeal because they go through very little processing. Because the grains are still whole, nutrients stay intact.

How long to soak rolled oats before eating? ›

If you soak your oats overnight at room temperature (do not put them in the fridge!) between 7-15hrs it allows the natural enzymes and other helpful organisms to begin fermenting the grain and this will neutralise a large portion of the phytic acid.

Do we need to wash rolled oats before eating? ›

Make sure that you are rinsing them well. People tend to skip this step, but from my personal experience, I find rinsing them well omits this. It also helps in washing away the sticky starch that can make oats gummy.

What is oat flakes? ›

Oats Flakes is a morning breakfast food, to give a strong and Energetic start to your day! Oat Flakes are prepared by steaming whole oat kernels, flattened through rollers, to retain their nutritional value to become quick-cooking oats.

What can you substitute for oat flakes? ›

  • 1–2. Gluten-free. Amaranth. Amaranth is an ancient grain with a slightly sweet, nutty taste that works well in place of oatmeal. ...
  • 3–4. High protein. Quinoa. ...
  • 5–6. Paleo-friendly. Ground flaxseed. ...
  • 7–8. Whole grain. Brown rice. ...
  • 9–10. Keto-friendly. Chia seeds. ...
  • 11–12. Baking. Almond meal.
Mar 14, 2022

How do you eat oat flakes? ›

A popular breakfast favorite, oat flakes can be enjoyed cooked or raw. This means that you can either boil them, as when preparing oatmeal or porridge, or enjoy them cold, such as by adding raw oats to shakes.

How healthy is oat flakes? ›

Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.

Are steel cut oats the same as oat flakes? ›

Steel-cut oats are the least processed form, whereas rolled oats, or oat flakes, undergo more processing and flattening through steel drums. The manufacturing process changes the qualities of oats and how a person can prepare and enjoy them. Although similar, the benefits and nutritional value differ slightly.

What's the difference between whole oats and rolled oats? ›

Here's why — all oats start as whole oat groats, but they're processed to cut down on cook time. As a result, oats come in different shapes and sizes. Oat groats, the least processed type of oat, resemble farro or wheat berries. Rolled oats, which are steamed and flattened, are more processed.

What do rolled oats look like? ›

Also called old-fashioned or whole oats, rolled oats look like flat, irregularly round, slightly textured discs. When processed, the whole grains of oats are first steamed to make them soft and pliable, then pressed to flatten them.

Is there an oat flakes cereal? ›

Uncle Tobys® Oat Flakes breakfast cereal is made from Australian whole grain oats and wheat making them a wholesome breakfast.


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